Eating small meals throughout the day helps to maintain metabolism and blood sugar levels, as well as energy!  With a little planning, it is easy to do, so here are a few suggestions to get you started.  Even if you cannot eat like this everyday, incorporating this style of eating as frequently as possible will likely help you lose weight and feel better throughout the day.  Please know that I am not a dietician, nor a medical expert of any kind...these ideas I share are simply what has worked well for me.  Feel free to use some or all of my suggestions!  Let me know how it works for you!

Eating Schedule:

Spacing mini-meals at 3-hour intervals seems to work very well for me.  Typically, I eat at 8:00, 11:00, 2:00, 5:00, and 7:00.  Yep -- there are only two hours between those last two mini-meals, but that is just what I prefer, since I go to bed at 9:00.  (Early to bed, early to rise, makes a gal healthy, wealthy, and wise...at least I hope!)  Eating later than 7:00 seems to keep me awake, and I sure like my beauty sleep!    You can adjust this schedule according to your lifestyle, of course, and just try eating small amounts every three hours. 

What is a mini-meal?                                            

My mini-meals are basically low-calorie, high fiber snacks.   If you include fresh vegetables and fruits, the low-calorie, high fiber part happens naturally.  For protein, I also incorporate low-fat cheese or a small amount of nuts.  Protein gives you energy, and like fiber, it also makes you feel fuller, longer.  See?  This is easy!  You can do this! 

Here are some of my mini-meals for you to try:

1 cup of red or green grapes with a 2 tablespoons of roasted cashews

1 ounce of sharp cheddar cheese with 1 serving of whole grain, high-fiber crackers

1 apple with 2 tablespoons of crunchy peanut butter

1 cup of red or green bell pepper strips with 2 tablespoons of prepared hummus

1 cup of mixed fruit stirred into 1 cup of low-fat Greek yogurt drizzled lightly with honey

1 cup of prepared brown rice mixed with 1 cup of black beans and 1/4 cup of chunky salsa

1 cup each of grape tomatoes and cucumber slices drizzled with olive oil and balsamic vinegar, topped with 1/4 cup Feta cheese and 1 tablespoon sunflower seeds

1/2 cup of black bean salsa with 1 serving of low-fat whole grain tortilla chips

1 multi-grain flour tortilla (I like MIssion brand) spread with 1 tablespoon creamy peanut butter and topped with freshly sliced banana.  Roll up burrito-style and enjoy!

1 multi-grain flour tortilla spread with 2 tablepsoons prepared hummus and topped with any chopped veggies you like.  Again, roll up burrito-style and enjoy!

Veggie Sandwich -- just like you get at sandwich shops -- start with a good whole grain bread (I love Nature's Own 100% Whole Wheat) and spread with prepared hummus.  Layer on thin slices of cucumber and tomato, lettuce, strips of bell pepper, red onion or any veggie you like.  Cut this sandwich in half, and enjoy half now and half later, each time with a piece of fruit. 

Need more of a 'meal feel'? 

Enjoy 1 small grilled chicken breast, 1 cup prepared brown rice and 1 cup steamed broccoli or carrots

Turkey Tacos -- prepare 100% ground turkey breast as for taco filling, and use on multi-grain tortillas.  Enjoy with tomatoes, lettuce and onion, and as much chunky salsa as you would like. 

Try these simple suggestions and see if they work for you, too!  Let me know if you have other suggestions for mini-meals...we can always use more ideas to keep meals interesting! 

New Mini-Meal ideas from other fabulous foodies:

Marcy in Atlanta, GA:  Toss together a diced tomato and a diced kiwi.  Add diced cooked turkey for protein, and enjoy!  Marcy has lost 60 pounds by changing her diet and adding exercise -- way to go Marcy!!!   

Keep those mini-meals ideas coming!  Email to: kitchenkimberley@cox.net