First, you need to identify when you will be able to eat during the day. This depends on your job and daily activities.

 

You must have 3 main meals a day, breakfast, lunch and dinner. It is also key to have 2-3 snacks in between meals, to maintain a high metabolism.

 

 

 

 

Now, we will divide the day in 5 sections, one for every meal time. The following is a general list of food groups you must include in your meals. To know more about each group click on the corresponding button on the left side of this page.

 

A proper food plate can be visualized the following way:

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Breakfast

 

You probably heard that breakfast is one of the most important meals of the day and it is; because, while you were sleeping your body was in a fasting state. In the main Nutrition page, we mentioned that the body needs essential nutrients to function. Breakfast restores the levels of glucose that the brain needs to function.

 

A good breakfast has the following food groups.

1. Fruits

2. Carbohydrates

3. Dairy

4. Proteins

5. Fats

 

Morning Snack

 

Eating several times a day maintains an active metabolism and stable energy levels. Choose two of the following options for your morning snack.

 

1. Fruits

2. Carbohydrates

3. Vegetables

4. Dairy

5. Proteins

6. Fats

 

Lunch

 

1. Fruits

2. Carbohydrates

3. Vegetables

4. Proteins

5. Fats

 

Afternoon Snack

 

Choose two options mentioned in the morning snacks.

 

Dinner

 

Dinner is a time when you should not consume carbohydrates, because while you sleep you won’t be needing energy. Also, at night time it is better to have a light meal to help you sleep better.

 

1. Vegetables

2. Proteins

3. Fats

 

Late night snack (optional)

 

If you choose to have this snack, you should make it very light, small and choose one of the options from the snack list.