Eat six times a day. Set an alarm if you have to. By eating six small meals a day instead of three big ones, your blood sugar will remain steady throughout the day. Plus, you will be less hungry and less likely to binge. At each meal, eat a lean protein and healthy carbohydrate together.
Meal 1 - Shakeology smoothie.
Meal 2 - Kashi Go Lean cereal with light coconut milk.
Meal 3 - a piece of fruit, a tablespoon of peanut butter and a few Triscuits.
Meal 4 - half cup of whole wheat pasta or
brown rice with lean ground chicken or turkey and a vegetable.
Meal 5 - 100% thin whole-wheat bread with almond butter.
Meal 6 - salad of mixed baby greens and spinach or just spinach,
cucumber, tomato, green onion, and low fat salad dressing made with olive oil and a combination of lean meat and healthy carbohydrate such as a
tuna/egg salad sandwich on thin whole-wheat bread, chicken breast and Quinoa,
or spaghetti with ground chicken or turkey, whole-wheat pasta and marinara sauce.
If you're hungry later before bed, have a small snack such as a half sandwich,
piece of fruit, yogurt, low-fat cottage cheese.
This is just an example to get you started. The main thing to remember is to combine a lean
protein and healthy carbohydrate every time you eat your six meals. If you
can't fit in six meals, get in at least five.