How to Eat 5-6 Small Meals Per Day
In my 7 Nutrition Tips to Build Muscle and Burn Fat article, I recommend eating 5-6 small meals per day. Not only does eating often help increase your metabolism, but it also helps you avoid cravings by keeping you full throughout the day.
Plan ahead. Eating 5-6 small meals per day requires that you eat every 2-3 hours. In order to do this successfully, you must plan ahead. I recommend having at least two backup plans in case something happens unexpectedly.
For example, last week I had a meeting planned from 2-4pm. I had a meal at 1:45pm before my meeting; so I knew I would need to eat again around 4pm. I also knew the meeting might run long. So I had two backup plans ready:
- I brought some mixed nuts with me to the meeting in case I needed to eat something on the spot.
- I had a spare protein shake at my desk. When we were given a five minute break, I could go back to my desk and drink my shake before continuing the meeting.
Go slowly. It can be overwhelming to switch from 2-3 large meals per day to 5-6 smaller meals per day. In order to get to 5-6 meals per day, you will need to gradually increase the number of meals you eat each day. Start off by eating 4 meals per day. After about a week, increase this to 5 meals per day. Give yourself a week or two to adjust and then increase your meals to 6 per day.
Split the meals. One of the easiest ways to add smaller meals is to just split up your existing meals. For example, instead of eating a large sandwich for lunch, cut the sandwich in half. Have half an hour early and have the other half 2-3 hours later.
Eat more snacks. If you are having trouble splitting up your meals you can try to reduce the size of each meal and add some snacks throughout the day. For example, continue to eat breakfast, lunch, and dinner, but add in snacks between breakfast and lunch and between lunch and dinner. Some good snack ideas include:
- Protein shakes
- Mixed nuts
- Fruits such as apples, oranges, and bananas
- Salads
- A small or half sandwich
There is no excuse for not eating 5-6 small meals per day. If you have any tips for eating 5-6 small meals per day, leave a comment below and let others know.
5 responses so far
Ideas for those snacks or tiny meals:
An orgainic apple- slice and dip in raw almond butter
3 pitted dates- slice open and stuff with almond butter
Slice a chicken or turkey hotdo and put in a baggy for snack
A piece of string cheese with 1/2 apple or 1/2 cup raisins or dried cranberries
1/2 sandwich on sprouted grain bread, with natural chicken or turkey (Boar’s Head)
A piece of lettuce with a slice of Mozzerlla cheese, rolled up
A piece of lettuce with 2 slices of natural chicken or turkey, rolled up
A piece of string cheese with 3 multi-grain crackers
Avoid white flour at all costs- it turns right to sugar in your system. If you haven’t given up white flour, now is the time! You’ll be surpised- whole grains actually have flavor!
Add gentle or vigorous exercise, depending on your blood type, and you’re got a plan!
You can do it, your life is more than worth it! Smile! Elisha
hi, i was wondering do i have to be on a diet to eat 5-6 meals a day. because i’m not trying to lose weight i am trying to maintain my figure. i think eating six meal a day would be a great way for me to feel fuller. i hate eating three big meals it makes me fill like i’m putting on weight. i don’t like to fill full when i’m eating only enough so i can have energy through out the day. can someone please help me to start a 5 meal plan menu? o yeah i almost forgot i work out alot in the fitness gym. i use to be over weight now i’m learning to get alot more work outs through out my life to stay fit.
Courtney,
You do not have to be on a diet to eat 5-6 meals per day. As for your menu, you will have to check out some of the recipe articles and ideas.
How Many calories should each meal be? And in between do we need to drink lots of water?
Thanks so much for all of the tips. I had no idea where to start with 5-6 meals a day.
Now I can get started!