Helpful Hint’s to make having 6 meals a day easy!


The list below will help make eating 6 meals a day easy. When you are picking out what to eat plan ahead for the next day. When you are shopping take this list with you. It will help you make wise choices.
Proteins
Chicken breast
Turkey breast
Lean ground turkey
Sord fish
Orange roughy
Haddock Tuna Salmon
Lobster
Crab
Shrimp
Top round steak
Top sirloin steak
Lean ground beef
Buffalo
Lean ham
Egg whites or substitutes
Trout
Low-fat cottage cheese
Wild-game meat

Vegetables
Broccoli
Asparagus
Lettuce
Peas
Cauliflower
Green beans
Green peppers
Mushrooms
Spinach
Tomato
Carrots
Brussels sprouts
Artichoke
Cabbage
Celery
Zucchini
Cucumber
Onion

Fats
Cold-water fish
Sunflower seeds
Pumpkin seeds
Avocado
Natural peanut butter
Low-sodium nuts
Olives and olive oil
Safflower oil
Canola oil
Sunflower oil
Flax seed oil

Carbohydrates
Baked potato
Sweet potato
Yams
Squash
Pumpkin
Steamed brown rice
Steamed wild rice
Pasta
Oatmeal
Barley
Beans
Kidney beans
Corn
Strawberries
Melon
Apple
Orange
Fat-free yogurt
Whole-wheat bread
High-fiber cereal
Whole-wheat Tortilla
Whole grains

Vegetarian Proteins

Tempeh
Seitan
Soy foods
Veggie burgers

Fats to Avoid
Sweets
Fried foods
Mayonnaise
Butter
Whole-fat dairy products

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