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TOPIC: 5 small meals a day, examples please?

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May 6, 2013 3:04 PM
I'm trying to start eating 5 small meals a day as supposed to 3 heavy meals however I'm really struggling lol

Does anyone eat 5 small meals a day and have open diarys? Can anyone help me with timings, what to eat etc?

Thanks :)
May 6, 2013 11:55 PM
Follow this link. It has sample menus for a week at a time and there is an allotment for 1500 calories per day

I hope this helps...
May 6, 2013 11:59 PM
Plan well and be very careful as its easy to eat too much! If your struggling eat three light meals and mid morning mid afternoon snack! A lot of people do that!
May 7, 2013 3:08 AM
thanks guys :)
May 7, 2013 3:20 AM
I eat 5 or 6 "small" meals a day. Diary is open.
May 7, 2013 4:48 AM

I'm trying to start eating 5 small meals a day as supposed to 3 heavy meals however I'm really struggling lol

Is there a reason you're attempting to do this?
May 7, 2013 4:59 AM
If it is hard for you to do this it might be better to find an approach that fits in with your schedule and/or preferences. I do much better with 2-3 meals a day, with larger meals in the evening and lighter ones earlier in the day. There is no real advantages of one approach over the other, so you are better off finding what works best with how you live. That way you will better be able to stick to your calorie goals (most important) and macros. It will also likely be more easily sustained in the long term.
Edited by professorRAT On May 7, 2013 5:00 AM
May 7, 2013 7:26 AM
Well I started my diet with under 250 calories every 3 hours. Its not hard at all and it causes you to never ever be truly hungry.

Wake up. 2 packets of sugar free oatmeal (or those 100 calorie packs of grits), and 1 hard boiled egg (give half of the yolk to the dog)

Second breakfast (because you are a hobbit now). Measure out 160 calories of complete pancake mix (I prefer walmarts extra fluffy mix as its tastier than name brand mixes). Spray nonstick pan with butter flavored cooking spray. Make mini pancakes (easier to turn than normal sized ones with less grease in the pan), serve with either fruit or sugar free syrup.

First lunch. Take arnolds sandwich thin pocket. fill with a mixture of one chopped boiled egg (or just the white if you go full fat on mayo), mayo (I use 15 calorie kind), pepper, hot hungarian paprika, and maybe some chopped celery. This should come to about 200 calories

Second lunch. Soup. There are many instant soups on the market under 250 calories. I prefer those little udon noodle soup packets in the asian part of the supermarket, but a can of progresso works too. There are also several natural style canned soups that are under 250 calories, and there are many recipes you can make at home too.

Dinner. 100 calories of mashed potatoes (or the right size of baked potato), 150 calories of meat and veggies...... or a stir fry of tofu shirataki noodles, veggies, and a little meat.

Late night snack.. choose snacks under 250 calories from such options as candy, chocolate, popcorn, cereal, mac and cheese, fruit, or veggies
May 7, 2013 7:33 AM
I eat when I wake up. 8:00- a bowl of cereal (160)

Then at 11:30-12- Soup (shore lunch or beer creek instant. My favorite is broccoli and cheddar) (160-170), Peanut butter sandwich (280), or Tuna melt (250) (I use 2 slices of 45 calorie wheat bread- sara lee.)

Then I eat again at 3:00- Either some veggies (a cup of broccoli with low fat ranch or cauliflower mash.) or Fruit (a banana or orange, or a bunch of fruit chopped up in a bowl.)

Then I have supper anywhere from 6-8. It varies greatly. I can usually eat whatever I want (in moderation of course) because of all the calories I have left over. The other night I made a pizza as healthy as I possibly could and it came to 220 for one piece. Barbecue is healthy-ish. I use manwhich with 80/20 ground beef it comes out to about 120 without the bread. Or I make a big pot of chili. (ground beef, chili ready tomatoes, diced tomatoes, and dark red kidney beans.) Depending on how much of each you put in it's usually about 100 calories for a scoop.
May 7, 2013 7:45 AM
I don't do 5 "meals" but I do a snack between breakfast and lunch and then eat snacks after dinner and even workout to take back exercise calories. Some evenings that can be equal to my base for the entire day. Some days over 2000 calories above base.
May 7, 2013 7:45 AM

I'm trying to start eating 5 small meals a day as supposed to 3 heavy meals however I'm really struggling lol

Does anyone eat 5 small meals a day and have open diarys? Can anyone help me with timings, what to eat etc?

Thanks :)

my diary is open just friend request me.

it's not all "meals" like you think. some are smaller snacks.


breakfast - eggwhites, spinach, chopped peppers, salt/sugar free ketchup
breakfast 2 - chobani greek fat free plain yogurt with 1/2 scoop of protein powder
lunch - diced sweet potato with cinnamon, grilled chicken breast with mrs dash and apsaragus spears
snack 1 - blackberries and raw almonds (small cup)
snack 2 - 1 can of tuna fish made with walden farms miracle mayo
dinner - grilled salmon with walden farms asian dressing, small side salad and green beans
before bed - casein pudding made with chobani yogurt + chocolate casein protein (1 scoop)

if you are weight training its easy, you will always feel hungry :)
May 7, 2013 7:56 AM
today I am eating

2 boiled eggs at 8:30
A smoothie at 11:30 (1.c Blueberry, 1/2c cherry, 1/2 banana, 6 strawberried and 1/3c yogurt, 1/2 c cocnut almond milk,)
A Salad at 1:30 (Steak, Spinach, cranberries, a .5 oz of dressing and .5 oz of tortilla strips)
A Snack at 3:30 (Tuna with a little OOMayo and whole grain, baked crackers)
And at 6:00 I will have some Cajun Shrimp and Rice

That is five meals, energy all day and less then 1600 calories!
( I also have coffee and tea and tons of water through out the day!)
January 20, 2014 8:19 AM
Don't drink your calories. You can eat much more if you avoid sodas and juices. Also avoid diet drinks. The aspartame makes your brain think it ate something super sweet and when the body doesn't process the carbohydrate like it thought it would you get super bad cravings and you tend to overdue it. Tuna is very substantial, has a lot of protein per can and it's only 100 calories. I eat 1-2 cans per day.
January 20, 2014 9:09 AM
Here's how I've been eating lately, it's kinda in between the 5 meals and 3 meals -
8 - slimfast made like hot chocolate (mostly because it keeps me away from the cereal and keeps me fuller)
10:30 snack - yogurt, or an apple with cheese or nuts (I have to make myself eat this sometimes because I'm not really hungry yet, but if I don't eat it, then I'm starving at lunch time and end up waay over doing it)
12:00 lunch - turkey sandwich on wheat bread with fruit/veggies, or left overs from dinner, just in a very moderate portion
3 snack - sometimes cheese, yogurt, etc
5:30/6 dinner - spaghetti squash with spaghetti sauce and veggies, last night was a small pork chop, sauteed veggies and a tiny portion of mac and cheese
desert - fruit

I am just realizing that I need to start weighing some of my portions because I'm not sure how big they are so I'm not sure how accurate my calorie counting is
January 20, 2014 9:12 AM
breakfast: oatmeal with berries and one TBSP of peanut butter..
snack: an orange or celery sticks with PB
lunch: sandwich; two slices of whole wheat bread, 2 slices of ham, cherry tomatoes and cucumber + one medium apple.
snack: yoplait yogurt or a banana...sometimes ricecake when i work out..
dinner: baked salmon with steamed veggies and 3 tbsp brown rice..
snack (if hungry): tea and pineapple chunks or mango chunks
Edited by fitsummer2014 On January 20, 2014 9:14 AM
February 11, 2014 1:32 PM
The Insanity Nutrition plan is based around 5 "meals" per day. There are a ton of great ideas there. That's what I use, with some changes for flavor (herbs and spices are low in calories and go a long way to making eating healthy tasty).

haha whoops, just realized this was started in May of last year. Oh well.
Edited by TheUniversalRemonster On February 11, 2014 1:33 PM
February 11, 2014 3:51 PM

I'm trying to start eating 5 small meals a day as supposed to 3 heavy meals however I'm really struggling lol

Does anyone eat 5 small meals a day and have open diarys? Can anyone help me with timings, what to eat etc?

Thanks :)

4:50 1/2 Bagel with 1 poached egg and Avocado (with lemon juice and hot sauce)
Workout at 05:30
7:00 Protein Shake (post workout)
10:00 Grilled Turkey with green beans, carrots and salsa
13:00 Roast beef with Brown Rice and Stir fried Vegetables (Broccoli, Carrot, Onion, Soy Sauce, Chilli Sauce, Lemon Juice)
16:00 Grilled Chicken with Cous Cous and vegetables (Sweetcorn, Peas, Red Bell Pepper, Broccoli)

Hope this helps!
Edited by RhysWill_I_Ams On February 11, 2014 3:52 PM
February 11, 2014 3:53 PM
My diary is open, feel free to snoop. :)


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