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SMALL MEALS: 5 TIMES A DAY
As compared to 3 square meals a day, 5 smaller meals, at every 3 hours, can keep you healthier. But what exactly is a small meal?
3/4 cup oatmeal (instant or quick oats with water)
1 tablespoon honey
2 oz. (about 50 small) blueberries
1 oz. (about 23) almonds
1 cup coffee with skim milk
5 celery sticks
5 carrot sticks
1 medium apple with 2 tablespoons peanut butter
1 cup fresh orange juice
Healthy Pita Pizza
Toast 1 whole wheat pita.
Spread with 1 tablespoon pesto.
Top with mesclun greens,
2 ounces grilled chicken breast,
and 3 grape tomatoes, halved
1 oz. Brie cheese
1 small bunch grapes
1 oz. walnuts (about 14 halves)
and 6 whole wheat crackers
Grilled 3 oz. salmon
1 large tomato
1/4 cup guinoa
(recipe at the bottom*)
7pm Salmon Recipe*
Combine 1/4 cup quinoa and 1/2 cup chicken broth in a medium saucepan and bring to a boil. Bring heat to low and cook for 15 minutes.
Lightly coat the salmon fillet, eggplant slices, tomato wedges, with olive oil.
Grill until salmon starts to flake apart and veggies are cooked; season with salt and pepper.
To serve, put a heap of quinoa in the center of a plate and top with the grilled salmon, eggplant, and tomatoes. Sprinkle with basil leaves to taste.
Looking at an average woman, needing 2,000 calories a day, each meal stands at around 400 calories, at every 3 hours.
If you are aiming for weight loss, consume 1,600 calories and eat only 4 of the meals below, at a 4-hour interval, instead of three.
Such type of diet plans, prevent your blood-sugar levels from going very low and keep you feeling fuller and satisfied for longer.
And as your cravings reduce, you'll be able to make better, healthier food choices and follow them with energy.