In my 7 Nutrition Tips to Build Muscle and Burn Fat article, I recommend eating 5-6 small meals per day. Not only does eating often help increase your metabolism, but it also helps you avoid cravings by keeping you full throughout the day.
Plan ahead. Eating 5-6 small meals per day requires that you eat every 2-3 hours. In order to do this successfully, you must plan ahead. I recommend having at least two backup plans in case something happens unexpectedly.
For example, last week I had a meeting planned from 2-4pm. I had a meal at 1:45pm before my meeting; so I knew I would need to eat again around 4pm. I also knew the meeting might run long. So I had two backup plans ready:
- I brought some mixed nuts with me to the meeting in case I needed to eat something on the spot.
- I had a spare protein shake at my desk. When we were given a five minute break, I could go back to my desk and drink my shake before continuing the meeting.
Go slowly. It can be overwhelming to switch from 2-3 large meals per day to 5-6 smaller meals per day. In order to get to 5-6 meals per day, you will need to gradually increase the number of meals you eat each day. Start off by eating 4 meals per day. After about a week, increase this to 5 meals per day. Give yourself a week or two to adjust and then increase your meals to 6 per day.
Split the meals. One of the easiest ways to add smaller meals is to just split up your existing meals. For example, instead of eating a large sandwich for lunch, cut the sandwich in half. Eat half at lunch and have the other half 2-3 hours later.
Eat more snacks. If you are having trouble splitting up your meals you can try to reduce the size of each meal and add some snacks throughout the day. For example, continue to eat breakfast, lunch, and dinner, but add in snacks between breakfast and lunch and between lunch and dinner. Some good snack ideas include:
- Protein shakes
- Mixed nuts
- Fruits such as apples, oranges, and bananas
- Salads
- A small or half sandwich
There is no excuse for not eating 5-6 small meals per day. If you have any tips for eating 5-6 small meals per day, leave a comment below and let others know.
Ideas for those snacks or tiny meals:
An orgainic apple- slice and dip in raw almond butter
3 pitted dates- slice open and stuff with almond butter
Slice a chicken or turkey hotdo and put in a baggy for snack
A piece of string cheese with 1/2 apple or 1/2 cup raisins or dried cranberries
1/2 sandwich on sprouted grain bread, with natural chicken or turkey (Boar’s Head)
A piece of lettuce with a slice of Mozzerlla cheese, rolled up
A piece of lettuce with 2 slices of natural chicken or turkey, rolled up
A piece of string cheese with 3 multi-grain crackers
Avoid white flour at all costs- it turns right to sugar in your system. If you haven’t given up white flour, now is the time! You’ll be surpised- whole grains actually have flavor!
Add gentle or vigorous exercise, depending on your blood type, and you’re got a plan!
You can do it, your life is more than worth it! Smile! Elisha
thanks, your suggestions make more sense that alot of what I have heard about weight loss.
thanks.
hi, i was wondering do i have to be on a diet to eat 5-6 meals a day. because i’m not trying to lose weight i am trying to maintain my figure. i think eating six meal a day would be a great way for me to feel fuller. i hate eating three big meals it makes me fill like i’m putting on weight. i don’t like to fill full when i’m eating only enough so i can have energy through out the day. can someone please help me to start a 5 meal plan menu? o yeah i almost forgot i work out alot in the fitness gym. i use to be over weight now i’m learning to get alot more work outs through out my life to stay fit.
Courtney,
You do not have to be on a diet to eat 5-6 meals per day. As for your menu, you will have to check out some of the recipe articles and ideas.
How Many calories should each meal be? And in between do we need to drink lots of water?
Thanks so much for all of the tips. I had no idea where to start with 5-6 meals a day.
Now I can get started!
i started eating 6 small meals a day on a monday 10 days ago. after 3 days i had lost 4 pounds. i also cut out sweets,bread,and carbonation.i eat either 3/4 cup of whole grain cereal with fat free milk for breakfast,fruit for snack,a healthy choice or weight watcher meal for lunch,fruit or a small bag of sunchips for snack,fruit for my next snack,and then a meal for dinner.i only drink water.this has made my energy level go through the roof.my clothes are getting looser and i feel great.
Congratulations!!
I hope to also, be able to give testimony of my weight loss!!!
so i wake up at 8am and go back to bed at 11:30pm. If i eat at 9am would’nt i have more meals to eat and my last one would be at 11pm eating every 2hrs. how to i figure this out?
I read somewhere that you shouldn’t eat within 3 hours of going to sleep as it makes it harder for your body to digest the food
I recently read an article that eating before bed did not make you gain more weight or give your body any trouble. But eating before bed does tend to give some people strange dreams.
I have the same schedule. I wake up around 8 or 8 30. So I eat before 9am. The I eat every three. 9am; 12pm; 3pm; 6pm; 9pm
I only drink water, flavor infused teas (Lipton), milk (with cereal/oats), and protein shakes (as meal sub.)
I make sufficient fiber and protein. No white… Only brown grains.
Plenty of exercise… I personally walk to work (1hr total to and from,) use stairs, get up often from my desk, misc exercises (ex: yoga)
I lost and maintained my weight.
I can vouch for the above information. I have experienced it in my own life and have helped many others loose 5 to over 100 pounds of excess body fat. I am a Life and Wellness Coach and I utilize a meal replacement nutritional program that creates this fat burning process rapidly and safely. It is perfect for people who lead busy lives or have health conditions life type II Diabetes, high blood pressure, cholesterol, etc. It’s not for everybody. It is for people who are serious about their health, serious about weightloss and are ready to do something about it simply, quickly and safely. If you want more information, feel free to email me at wellworx at gmail. To everybody who have visited this sight: You are on the right track. Best to you for a life of optimal health. You deserve it!
I started this plan last month, and I have shed about 13 pounds. What I love about it is the fact that you change your mindset without TRYING. That is, if you take it seriously. But by week 2 my snack cravings had changed to healthy ones- fruit/vegetables/nuts. Previously I used to eat junk food as snacks. My meal of the day is usually dinner, and I get full fast so I don’t eat much.
This is the plan I’ve been looking for, and I encourage others to try! Good luck, I’m sure it will work.
hey my name is Jessica
i am pregnant, and i have put too much weight, therefore i am really trying to maintain my weight. I find this to be very interesting. I would not mind starting this 5 to 6 meal plan a day. I started exercising and im really serious about this. The only thing is that i dont know what to make for these small meals, what should i eat and not eat. I love big dinners that is my weekness and my craving are so hard to control.
I need to know what to eat exactly for 5 meals per day.
This is what i eat (: i am 117 lbs.
Breakfast: oatmeal 1/2 cup= 1 cup cooked.
1: apple with almond butter
2: lowfat cottage cheese( serving size)
3: organic spinich with lean chicken
4: organic figs( raw)
Dinner: any kind of meat, veggie, or fruit and healthy fat( avocados, nuts(raw), raw coconut.
is this a bad meal planning?
breakfast 7:45
1 whole egg
3 egg whites
4oz sirloin
handful of almonds
lunch 11:45
egg white salad (at school)
30 gram whey protein shake
4:00pm (after school snack)
6oz grilled chicken
green peppers and onions
630pm (dinner)
8oz red tuna steak or miah miah
baby sugar snap peas or brocolli
im lowering my carb intake
i weight 165 pounds and im trying to have lean muscle
I don’t know about everything else about the foods you are eating, but I do know that I haven’t been eating beef (serloin) and I have been losing weight. They people who raise the cattle give them hormones to gain weight, then, you are eating those since they are in the cow. This makes you gain weight also. It makes sense, right? Also beef is hard to digest and not very good for you. So, I would not eat the serloin, at least everyday.
Carbs are not your enemy, of course unless they are refined and bleached. Try to stick with oatmeal and make sure to get fruit. Oatmeal actually makes your lose wheight faster because it makes you fuller longer. Remember, carbs are not your enemy.
I went on a 6 meal a day diet before I retired. The general rule for quantity of food was to cover a saucer with food… one layer, not a high mound. This worked well. We were even allowed to have one saucer with a dessert (as a meal.) Or place your dessert on your plate along with your other food. I had dessert once every day and still lost weight. Of course, it was small portions.
I stopped eating sugar, white flour/pasta/rice and processed foods in 1994, but still maintain about 20 lbs overweight. I’m hoping the 6 meals will help my metabolism. Anyone know about a website that provides menus that combine six small meals AND natural eating? Yeah, I’m that lazy.
(I am disabled and don’t get much exercise).
Instead of drinking protein shakes I add the protein powder to yogurts for my late afternoon pick me up snack.
I also drink coffee w/this snack (meal) since I work out in the evening.
Ok Im a thin person. I have been thin my whole life and I usually eat 3 good size meals a day. I have recently got a gym membership and workout 3 times a week. my problem is that when I eat 3 meals a day I feel very bloated though out the day. Another issue I have is that I like to eat, it sounds bad but I like chewing and having some kind of flavor in my mouth. I also dont want to lose any weight. Should I try the 6 meals a day or, should I eat 3 smaller meals and have snacks through out the day?
im at my highest weight ive ever been. i work in a doctors office and i have down time.. well i started walking back in april and i have lost 10 lbs so far. i started a high fiber diet and was going well till i got bored with eating alot of salads and tuna.. a drug rep came in and was doin the 6 small meals a day, no sodas bread or eating after 8pm and he lost 42 pounds in like 6-8 wks i believe.. no exercise either.. i know its expensive to eat rite but i think this might actually work with my job.. wish me luck!
I have excercised and trained on and off throughout my life, at the age of 35 I started to slowly pack it on. I could eat anything and only gain a few lbs a year. I then noticed that I hit 10 lbs above my normal weight (which was too heavy) 239 lbs got a little scared. I started weight lifting intense workouts about 120 minutes a day, started the mac newton 3-2 plan (protien diet) no sugars etc. water only and carbs with fruit shake in the morning. chicken or buger for lunch and dinner with salad with no dressing. Im not knocking this plan at all I did lose 35 lbs in 1.5 months. This particular diet makes you very hungry and with no carbs and sugar sent me on a ENERGY roller coaster . With this diet you will want to cheat here and there even if it is a sip of orange juice in the evening. I cheated a few times and gained weight RIGHT back up to 216 lbs (weighing myself and trying different ways of manipulating this way of eating (proper term, NOT diet)
I got to wondering if my stomach could produce the enzymes to properly digest the meals (lunch and dinner) of coure the fruit shake blended in the morn was fine but still too much. I cut that in half, I take whey protien shake after workout to give my body what it needs. I decided to make up my own diet, eat 3 bites of good healthy food 6-8 times a day. I started rapidly loseing the weight I gained back (12 lbs in 4 days) my stomach does not feel bloated, no more un-digested food in system and I can tell i’m burning fat and can see on scale. I still stuck with parts of the mac newton plan but added small amounts of carbs and sugars in very small portions. 1st in the morning I have 6 oz of oj with half apple, half pear, and half banana The hunger suppressent bars work well I eat a half of one as one of my meals 2-3 hours later, then I will have a few bites of chicken breast or chicken salad (ONLY 2-3 normal sized bites) next thing ya know 2 hours have snuck up on you and your ready for another snack. No bread and try to keep my starches at zero intake. Chew food thoroughly and you will feel like your eating more and it will digest and absorb more nutrients.
I personally think if one were to dropp the giant food consumptions per sitting drastically it is easier than you think. If you are over weight and want to lose weight you need to have dedication and self motivation. Time will pass, most food wont..
Sorry I hit the submit button too soon. After your many small HEALTHY snacks throughout the day, (has worked for me) around dinner time have a decent sized salad (1/3rd head of letuce with light dressing) I added a ceaser salad for dinner ONLY and still lost over 10 lbs in 3 days doing the listed above. THis will not work this rapid for most unless you are woking out. If you work out upper body one day on one day off and work your legs on the off day you will always be burning calories. If you do not excercise you will still lose weight by eating small prtions of healthy food. If you lift weights you might want to shock your muscles by not doing the same routine. Change the weight change the excersize (IE one day do dunbell flys for chest instead of benchpress etc)
If you eat everything and want to lose weight you can start by cutting the bread, soda, bad sugars, starches eat mostly protien with small amounts of good carbs IE fruits etc)
10 lbs is crazy, even if you are working out. 10*3500cals means you burned 35,000 calories of fat, which is a huge number. I don’t think most weight you lost was fat.
The important thing to consider when eating 5 or 6 times is that the portions should be small so when some people who commented refer to snacks and some others to meals in fact it boils down to the same thing e.g a shake is a meal. So if you are thin and working out the six meals a day is a good way to put on weight (muscle wise), just make sure you get protein in all or the majority of the meals.
Here’s a sample 7 meal day, with a work out.
7:30am 1 string cheese eaten on the way to work 80 cal
9:30 1 piece of fruit. Any kind, apple, grapefruit, peach 80 cal
12pm 1/2 whole wheat turkey sandwich with cheese, pickles, and 1/2 c coleslaw 200cal
2:30 other half of sandwich, pickles, yoplait yogurt 180 cal
4:30 apple or grapefruit (raise carbs just before workout) 80 cal
5:30 workout between 5 and 7
7:30 half a pita with tuna, half a cup of baked beans, 250 cal
9:30 Half a pita with hummus, glass of milk 200 cal
Total est calories 1170 (give or take)
Need to increase? Take two string cheese for breakfast 160 cal, dip your fruit in peanut butter (??), handful of nuts 160 cal
Need something quick? A protein bar or a shake
Always have hard boiled eggs on hand, and baked beans. Quick and easy to get protein in.
Eating smaller meals was very difficult for me when I was over weight. You just have to start off your day with a good breakfast, and after that eat small meals every2 to 3 hours.
I will admit that this does take some time getting used too. It took me about a month, but I noticed all of the energy that I had eating this way.
http://www.wanttobehealthy.info/2010/02/eat-smaller-meals.html
Hi!
I’m going to be heading back to school soon and I was wondering what would be a good 5-6 meal plan to stick to during school.
I go to a school where snacking during class is not allowed so that’s out of the picture.
Someone please help?!
my girlfriend loves to attend fitness gyms because she likes to stay in shape always’-`
i frequently visit fitness gyms because i always want to keep my muscles in top shape :
Hi,
I have been reaidng into this now and I’m very intreagued about trying this BUT my question goes to mothers or wives…. My fiancee is looking to build muscle and put weith on while I’m looking into the 5-6 meal a day plan. Dinner seems to be my only problem though … Throughout the day I can do my own thing but dinner has always been this big “we cook togeather” meal. …. How do or can I incorperate this meal into my day plan or am I splitting my plate in two?,
hello my name is jessica and i use this 5-6 day meal plan not just for maintaining my weight and loosing some but i have hypoglycimia and having a constant source of energy for my body is key… i eat every two hours and my body knows when its time to eat because my energy level just hits the floor and when i do eat it helps it alot… for me the meals usually range from 250-300 calories each meal and that turns up to a lil over 1,500 calories which is a good amount if your trying to loose weight
My life is super fast. On my job, I don’t have time to sit 4 or 5 times a day and eat, I’m always on my feet and on the go. As far as having the time to eat, I try to eat every two hours but being a supervisor on my job, I eat when the schedule permits. I need food that can go when I go. I’ve been thinking about the “bars” but I want healthy choices. Please Help
Excellent!!
Hi. I am a new mom and my son has a brain condition, so I have to stay home and exercise is hard with a very needy baby such as he. I try to eat right but i get so stressed out that i dont eat at all. Can someone give me a detailed list of when and what to eat to help me lose weight. I gained just a little while pregnant, but with him being so sick i became a binge eater and I ate when he was sick. So now I am at 172 lbs and would really love to be back at like 130 if not lower. Any suggestions? Thank you.
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I am a diabetic and struggling to lose weight. Had doc appt on tuesday and it wasn’t nice. I have to start eating 6 small meals a day at least 4 hours apart. My cardiologist says to eat nothing after 7 pm. I have stopped eating or snacking after 7 pm and last two nights i have slept like a baby. My problem is I’m a southerner and most know how we love our cooking. Most everything we cook with we shouldnt be eating! Any ideas for menus for this diabetic southerner? Thanks