I try to eat every 2-3 hours. For breakfast about 200-300 calories, a snack after my hour of cardio in the AM.. Maybe a string cheese, or cottage cheese and a bell pepper, or a protein bar.. Then lunch.. Usually 200-300 calories, then a little snack after my 3 mile walk in the afternoon.. Usually Rice cakes, or fruit.. then for supper about 300-400 calories and then I have water aerobics for an hour twice a week.. I come home and have yogurt or cereal with milk for a night time snack..
The key is to not have huge amounts of calories at each..I even count a glass of skim milk as a snack..
I have been very successful with eating every few hours and never get full or overstuffed.. I am never hungry too..

Jaymom is right on target. I do about the same. Breakfast, usually cereal & fruit or a protein meal bar & mocha for 250 - 350 cals, then a 100 calorie snack around 10 a.m. (a yogurt, an apple, or a protein snack bar), then a 300 calorie lunch -- maybe a tuna salad/cracker thing and a piece of fruit, or some oatmeal and an egg. Definitely with some lean protein in it to keep me going. Then another 100 calorie snack around 2:30 or 3:00, then a 400-calorie dinner (with lots of veggies, a small amount of carbs like whole wheat bread or pasta, and some protein like chicken or tofu), then maybe another 100 calorie snack at around 8 p.m.

This really helps keep your metabolism going all day long, and reminds your body that you are not starving, so it doesn't try to hold on to what you take in.

these replies are right on. Also simple carbs mixed with protien at each meal is ideal!

Here's what I ate yesterday...


breakfast: chili cheese omelet: 1/2 cup egg whites, 1 whole egg, 2 TBS chili, 2 TBS cheese, some onion, garlic, black pepper... 1 blood orange. 2 slices oatmeal bread with 1 tsp real butter and 2 tsp sugar free jam. coffee. water.





snack: protein shake - 1 scoop vanilla powder mixed with 8oz light cranberry juice





lunch: low carb flat out whole grain wrap, 5 oz grilled chicken breast, spinach, sliced bell peppers and onions, 1 tbs Newman's Own Light Raspberry-Walnut vinagrette. grilled veggie stix ( yellow squash and zucchini ). water.





snack: chocolate skim milk, cup of frozen mixed no sugar added fruit salad (peaches, melon, grapes, berries, pineapple ), water.





dinner: broiled pork chops (about 5 oz), 1/2 cup brown rice, steamed veggies (broccoli, cauliflower, carrots ), wheat roll with honey butter. water, green tea.





snack/dessert: frozen fat free, sugar free vanilla yogurt with 2 tbs toasted wheat germ and sliced berries. water.

Most bodybuiling sources say you should eat proteins every 2 to 3 hours. Basically, I do 3 main meals, with three protein snacks, sometimes if I stay up late, I'll take a 4th snack of casein before I sleep.

It sounds very counterintuitive at times, but sometimes you have to eat a little more to lose. Eating supports the metabolism, and if your are not eating enough, your metabolism is not at full efficiency.