3 Meals with Snacks

*Disclaimer*

I am not a registered dietician or nutrition expert. These are only recommendations from my own personal experience and research.

Meal Plan

This meal plan includes 3 meals with snacks in between each meal. The meals and snacks should be evenly spaced between each other and should be nutritional and satisfying.

​7:00am-10:00am	Breakfast
11:30am-12pm	Snack
1:00pm-2:00pm	Lunch
3:00pm-4:00pm	Snack
6:00pm-8:00pm	Dinner

This is not a set diet or time schedule of when you should eat or how much you should eat. It is only a guideline for you to follow and change to adapt to what is best for you and what your body needs.

What should you be eating?

Every meal should be balanced and nutritionally dense. Generally, you want healthy carbohydrates, protein, and healthy fats. Carbohydrates that can be included in your meals can be brown rice, oatmeal, quinoa, and potatoes. Proteins such as beans, chicken breast, turkey, eggs, and tofu are also great protein sources. Healthy fats can be seen in nuts, seeds, olive oil (in moderation), and avocado. Since there are snacks in between meals you can utilize these snacks to get the nutrients you could not get from your main meals. Most people don't eat enough vegetables or protein so eating a protein bar or small salad can help reach your nutritional needs.

Is this the right "diet" for you?

This "diet" is meant to be a daily long-lasting diet. It is not a real diet but a way of eating. This meal plan is built for those with a more active lifestyle trying to maintain or gain weight to help fuel them throughout the day. The snacks allow for more energy and keep you satiated until your next meal. Depending on your goal to maintain or gain weight you can change the portion size and need of carbohydrates and protein to fit your goal. This meal plan can also be for those with higher metabolism and get hungry easily,

Customizing

This is only a guideline to help you build your own eating schedule. You can change and alter the timestamps based on your own schedule and lifestyle. Play with portion size and the number of carbs, protein, and fats in each meal to what makes you feel best. Make sure to utilize the snack to fuel your body and keep you satisfied. This is not a weight loss diet so if you need to indulge in a piece of cake or something sweet take the meal or snack to do so. For example, if you have a pretty active lifestyle having protein-based snacks will help nourish the muscles that use you use throughout the day.