How does the idea of two lunches in the middle of the day instead of a lunch and a snack sound? The purpose behind the double lunch is to think of making 2 well rounded and satisfying meals in the middle of the day instead of one large meal, then a "snack" (which usually leaves you unsatisfied) before you hit dinner. By having 2 well rounded 300-400 calorie lunches, 3 or so hours apart you are less likely to overeat at dinner or snack all night.
For the next few days I want you to have two small lunches in between breakfast and dinner. Lunch #1 should be at 11am or 12noon and lunch #2 around 2pm or 3pm. This will keep your energy up all day, your metabolism humming and you won’t want to eat a ton of calories at dinner. (Interestingly enough, I also find my will power to not snack is much better too.)
Each meal needs to have three of the 5 food groups: grains/potatoes/cereal/bread, fruits/veggies, proteins, dairy, fats/oils
Here is a sample day:
Breakfast: Oatmeal made with milk (almond, soy, rice, any kind), with nuts, and fruit or toast with peanut butter and a glass of orange juice
Lunch #1: apple slices, low fat cheese, serving of crackers, tablespoon or 2 of hummus
Lunch #2: Half Tuna Sandwich and small salad (oil,lemon, salt as dressing) or broth based soup
Dinner: 1/2 cup Brown or Basmati rice, 4oz of protein, sauteed veggies (any thing you have in the fridge)
Dessert: Tea (with 1 tiny square of dark chocolate if you need it to feel satiated…only 1 though)
Keep each meal between 300-500 calories.
Try this for 3 days and watch how much energy you have, how much less you crave late night snacks, how well you sleep, and how great you feel.
Make an appointment with yourself to food shop and add these sorts of things to your grocery list.
Here are some food suggestions for your cupboards, refrigerator and freezer:
Cupboard: Whole Wheat pasta, Rice, Wheat or Rye crackers, Oatmeal, Almonds, Bananas, Raisins, Peanut Butter, Tuna, Canned Salmon, Soups, Beans, Pasta Sauce
Fridge: Low-fat cheese, Low fat yogurt, Cottage Cheese, Eggs, Baby Carrots, Tortillas, Oranges, Blueberries, Watermelon, Strawberries, Multi-grain bread, Squash, Spinach, Broccoli, Chicken Breast, Ground Turkey, Lean Hamburger, Tofu, Lentils, hummus
It’s also great to have frozen meats, vegetables, fruits, and garden burgers handy!
More meal suggestions can be found on my website at www.mydailytrainer.com.
Good Luck! I’m always here if you need me.
-Kristin
