Low Calorie Meals

Eating 5 Meals A Day


Eating 5 Meals A Day

Eating 5 meals a day will make you think your eating all day long. Spreading out five mini meals throughout the day means you will eat roughly every 3 hours.

There is a very big mental advantage to dieting when you eat a small meal diet.

Eating 5 meals a day takes away that stressful feeling you get when you are depriving yourself in order to lose weight.

The hardest thing about weight loss is that your always trying NOT TO EAT.

The whole “trying not to eat” thing can stress you out making dieting harder than it should be. Instead, you end up taking up some other bad habit like smoking more , or biting your nails to compensate for not eating very often or enough.Eating five meals a day makes it feel like YOUR NOT DIETING, and this can work better than a 3 meal a day weight loss diet.

The added benefit of eating 5 meals a day is that it evens out your blood sugar levels so you won’t feel grumpy.

3 Days Of Mini-Meals

Eating 5 meals a day as shown in the mini menus below will result in you getting about 1200 calories each day.

Day 1


Half of a whole-wheat bagel or english muffin with roasted red peppers mixed with low-fat cheese.
1 cup of strawberries
1 cup skim milk


The other Half a bagel with roasted red peppers


Greek salad with tomatoes, sweet peppers, cucumbers, onions and feta cheese crumbled. Use 1 tbsp low-fat Italian dressing for topping.
1 oatmeal cookie


Apple, peach or pear
2 crackers with cheese

Dinner: Two cups of pasta Primavera (made with rotini pasta, a handful of frozen mixed vegetables and some chopped garlic as well as one tablespoon
of olive oil) topped with parmesan cheese (about 2 tbsps)

1 slice of Italian bread with a pat of butter/margarine

Day 2


One slice of raisin bread with a tbsp of peanut butter
1/2 cup orange juice


A reduced fat fig bar
1 cup skim milk


1/2 of a chicken salad pita sandwich (made with cooked chicken, toasted walnuts, raisins, and honey)
1 cup of raw vegetables such as carrots or celery
8 ounces low fat flavored yogurt

The other half of the sandwich from lunch


Cheese quesadila (made with a low-fat flour and topped with 1 tbsp each of shredded reduced-fat Cheddar or Monterey Jack cheese, shredded lettuce
1 teaspoon of canned green chili peppers, 1 1/2 teaspoons of sliced black or green olives, salsa, chili powder, and sliced green onions to taste)
1/2 cup of white rice mixed with two tablespoons of salsa
3 graham crackers

Day 3


1 English muffin with scrambled egg substitute
1 orange 1
1 cup skim milk


Peanut butter and banana sandwich made with half of a banana and 1 tbsp of peanut butter


1/2 Turkey Club Sandwich (turkey breast, lettuce and tomato)
1 cup mixed green salad with low-fat Russian style dressing


5 crackers with tuna salad (made with tuna, low-fat mayonnaise, and a squirt of lemon juice)


1 frozen fish stick
Potato skins (made with one quartered baked potatoes, low-fat Cheddar cheese, sprinkled with chives, and paprika)
1/2 cup of steamed broccoli or cauliflower

Now that you have 3 days of mini meal menus, you can test it out. Eating 5 meals a day that are small in size should help you lose weight, especially if you are the type of person that always feels deprived on a diet.

Eating 5 meals a day

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