As you may have read here , every day should consist of 5 meals . Three main meals and two snacks . But what each meal should consists of ?
-BREAKFAST : As you saw in the photo in the left side , your breakfast should consist of one portion of dairy, one portion of fruits, protein and grains . All of these in harmonized quantities . An exemple is one cup of milk , one apple and 40 gr of muesli . Milk contains protein , and the muesli contains grains .
-1st SNACK : Your first snack should consist of one portion of dairy and fruits . An exemple is one cup of yogurt (200 gr) and one orange . If you aren't at home at that time , you can replace the yogurt with a cereal bar .
-LUNCH: Your lunch should consist of one big portion of vegetables , one portion of grains, protein and fruits . An exemple is 1/2 cup of rice , 120gr protein, broccoli and one pear .
-2nd SNACK : Your second snack should consist of dairy and veggetables . An exemple is yogurt and carrots. You can replace veggetables with grains if you want .
-DINNER : Your dinner should consist of veggetables, protein and grains . The quantity is limited because your dinner should be low in calories . An exemple is : Lettuce salad, 60gr of protein and 1/3 cup rice .
If you are on a diet , you can replace grains with veggetables or protein ! This type of meals is really healthy and you won't feel hungry !
If you want to eat something sweet , replace a portion of grains with the sweet you want to eat !
If you are planning to go out with friends at night , replace your lunch with your dinner and when you go out try to odrer something which is similar to your lunch . IF you can't manage to control your hunger when you're out , it doesn't matter . The next day you should follow this program and drink a lot of water !