7 Mini Meals to Eat Throughout the Day for Weight Loss


Have you ever heard about eating mini meals throughout the day for weight loss? Do you know what actually these mini meals to eat are and when to eat them? If you don’t know, check out my list of 7 mini meals to eat throughout the day for weight loss.

1. At 5:30 a.m. eat an apple

Start your day with an apple as a mini breakfast to give your body some pectin, fiber, natural sugar and an energy boost to start your day. A large apple with the skin has only 116 calories. Eat your apple right before you exercise to boost you for an early morning workout!

2. At 9:00 a.m. eat hardboiled eggs or veggie omelet

Make a 2-egg omelet filled with a handful of broccoli or spinach. It’s only 214 calories, but you’ll give your body much needed calcium, iron, protein and other vitamins. If you don’t eat eggs, opt for a half cup of steel cut oatmeal that contains lecithin, a natural fat burner.

More: 7 Reasons Why Eating Breakfast is Crucial for Weight Loss

3. At 12:00 eat grilled chicken salad or chicken sandwich

In the afternoon it’s recommended to eat a grilled chicken sandwich or chicken salad to get much need nutrients, fiber and protein for your body. I usually add mushrooms, peppers and strawberry slices! There are 300 calories in 1 serving. Try not to add dressing, or look for a low sodium, natural dressing.

4. At 2:00 p.m. eat vegetable salad

At 2:00 p.m. eat vegetable salad to get plenty of fiber and satisfy your appetite. I usually slice up carrots, celery, broccoli, cucumbers and zucchini. This salad satisfies my appetite and boosts my immune system. There are only 130 calories!

5. At 4:00 p.m. eat hard-boiled egg whites

At 4:00 I eat three hard-boiled egg whites to get enough protein to rebuild my muscle fibers from my workout. If you don’t eat eggs, an alternate to this is a whey protein shake.

6. At 5:00 p.m. have quinoa and veggie dinner

For dinnertime, a perfect meal is to have brown rice or quinoa, and carrots with chicken or eggs, which has 420 calories per serving (a medium-sized plate). You can also have a side spinach salad. This meal is balanced with plenty of protein, fiber and vitamins and has only 120 calories.

7. At 7:00 p.m. eat fruit snack

My last meal of the day consists of a small bowl of fruit or Greek yogurt (140 calories). I always choose only low glycemic fruits like grapefruit, berries or any other fruits low in sugar. If you are really hungry, make an egg white omelet (about 220 calories) so you do not go to bed hungry.

Along with this meal plan you should also have a multivitamin. Do you eat a balanced diet with plenty of protein fiber, and veggies? Are you going to try this meal plan?