Mini Meal Diet
The six mini meal a day diet plan has been a proven successful fast and healthy way to lose weight. As a matter of fact it is a great change of lifestyle plan as well.
Dieting doesn't mean you have to die while you at it. Dieting doesn't have to make you feel sluggish and starving all the time either. I have found this to be a workable plan ( I am currently on the plan).
Instead of three tasteless low-fat meals where you engorge on green beans just to feel full and then discover you only lost 1 pound; try six tasty small meals that keep you feeling full and build your metabolism for fast weight loss 5-10 in a week.
The secret is your are fueling your metabolism where it has to work continuously while burning out excess fat.
Here are a few of my menu choices that you can try or inspire you to create your own.
MENU # 1
Breakfast: 1 egg, 1 piece of high fiber toast ( can spray with fat-free butter spray),1 cup of skim milk.
Mid-morning Snack: 1 apple sliced with 1 TBS of peanut butter spread on slices. Drink a large glass of water or Splenda tea.
Lunch: Tuna Salad sandwich ( made with fat-free mayo or miracle whip),1 small bag of Baked Lays and a small dish of sugar-free jello for dessert.
Mid-Day Snack: 1 orange or 1 slimfast snack bar
Supper:1 Marinated broiled or grilled chicken breast, steamed veggies, side salad sprinkled with cheese and low-fat dressing. Dessert: 1 cup of low-fat vanilla ice-cream.
Evening Snack: 4 crackers with thin slices of cheddar cheese
Drink lots of water and splenda tea throughout the day and exercise!
MENU # 2
Breakfast: 1 ruby red grapefruit , 1 1/2 cups of low calorie cerial and skim milk
Mid-morning snack : 2 slices of cheddar cheese
Lunch: 1 lean pocket with steamed broccoli. Dessert : 1 cup of sugar-free fat-free pudding.
Mid-day snack: 1 banana and 2 low-fat cookies
Supper: Simmered Turkey Gourmet Sandwich ( Take deli turkey and simmer it in Swiss cheese, then add lettuce, tomato, onions ect., put it on toasted bread; very scrumptious). Dessert: Grapes ( You can sprinkle with light Splenda for sweetness).
Evening Snack: 1 cup of fat-free or lite yogurt
Drink lots of water, splenda tea and exercise!
Breakfast: 1 cup of lite vanilla yogurt,1 cup of grapes. Sprinkle granola or Kashi cereal on top.
Mid- morning snack: 1 orange
Lunch: 1 frozen Healthy Choice entry, chopped bananas and jello with lite whip topping on top.
Mid-Day snack: 6 baby carrots dipped in low-fat ranch
Supper: Grilled Chicken salad with cheddar cheese and low-fat dressing. Dessert: Low-fat brownie ( Betty Crocker has a low-fat brownie mix).
Evening Snack: 5 pretzel sticks, 1 cup of skim milk
Drink lots of water and splenda tea and exercise!
What is great about this diet is you don't have to feel hungry, you can also interchange a few of these selections, but be careful I tried to balance out the more fattening foods with proteins and veggies.
Happy Dieting! Lets share our comments with each other as we succeed!
Here is some more menu choices UPDATED by request
Breakfast: 2 egg omelet with sautéed mushrooms and fat free mozzarella cheese. 1 small glass of skim milk
Mid-morning Snack: Fruit and grain bar
Lunch: A can of chunky Cambels soup 2 crackers allowed. Any fruit desired and a can of Diet pop.
Mid-day Snack: 2 graham crackers ( full length) with fat-free whip topping in the middle sandwiched) frozen like an ice-cream bar.
Supper: 1 chicken breast sliced open and stuffed with fat free Mozzerella cheese, dusted lightly with flour and fried in the skillet in fat free butter. After cooked drizzle low-calorie spaghetati sauce. 1 cup of whole wheat macaroni with fat-free cheddar cheese and a little skim milk and fat-free butter to make it creamy. Small fist portion side salad seasoned with salad spritz and a few optional raw veggies. Sugar-free jello squares and 1 cookie for dessert.
Evening Snack : 1 low fat yogurt
FAST FOOD LOVERS
Breakfast: 1 bagel with fat-free cream cheese and an 8oz bottle of light apple juice
Mid-morning snack: 1 low-fat chocolate milk
Lunch: 1 cheeseburger happy meal with Diet pop.
Mid-day snack: 2 celery sticks with peanut butter
Supper: 2 chicken fajitas, be sure and sautéed onions and green peppers in fat-free butter . Steamed broccoli and a 1/2 cup of low fat cottage cheese on the side. 1 cup of low fat ice-cream for dessert.
Evening snack: 6 of the snack-size rice patties any flavor ( Quaker brand).
I will be adding more menu choices soon:.)
anna on September 11, 2015:
All fat free options have added sugar to make sure it still tastes good....its better to go full fat or even 'lite' is better than no fat. Besides the fat if its one of the good ones like in Greek yoghurt or avocado will make you feel full for longer meaning you wont eat as much in the long run so it all rounds out :) i do like the ideas though i will definitely be using them as a base
Candace Green (author) from OKLAHOMA on January 30, 2014:
I drink it too when I go on this diet. Just not too much for those that retain water.
Tammybe on January 28, 2014:
What about coffee ? I drink it every morning. Is this stil allowed?
Candace Green (author) from OKLAHOMA on May 17, 2013:
Thanks so much, very sweet comments. Kudos to a good mommy :)
amanda on May 17, 2013:
Wow, this is incredibly helpful. I am really taken back by the negative comments you have gotten sprinkled with other time, but I am thrilled! I really can't imagine the critics are really eating so much less processed or they wouldn't be looking to lose weight in the first place. Not a whole lot of calories in lettuce. I am a mom of 2 and if a few processed foods here and there can help me save time and cut corners while losing weight, I love it. lets be honest, when I am hungry and juggling todos, I need a quick easy solution, not a recipe that will take me two hours. bravo girl! :)
Lovelove on April 14, 2013:
So helpful! I'm in highschool and didn't want to cut anything out (still developing and all) but also wanted to eat good tasting foods, so this is really helpful!
Dlsns on August 24, 2012:
Thank you so much for sharing. I have been searching for a realistic meal plan and I have found it!!! This plan is more cost efficient than trying to get whole foods and organic foods which can be very pricey. If this helps you lose weight that's all that matter. I have thyroid problem and I have tried everything after reading your Hub I feel there's hope for me.. :)
se on June 07, 2012:
Does this really work? And will the weight stay off? I'm an athlete and need to lose 15 lbs..
Candace Green (author) from OKLAHOMA on April 03, 2012:
That is your opinion, I understand it may hasn't worked for you. However it works for me and several others that have contacted me. If you are already smaller and just need to lose 5 to 10 pounds then it's not for you. This is for those mainly who need to lose 15 or more pounds or to just simply maintain a good metabolism and normal weight. Sorry it don't work for you, everyone has to find the right diet for them. Also with this diet is for those who exercise as well as eating right for it to work properly. So if someone tries this diet without workouts it may not work out for them.
joanie on April 01, 2012:
these arent mini meals. someone really needing to lose much weight would gaon, not lose. 5 to 6 mini meals need to be 3 small meals, divided up into 6 different times during the day.....not 3 full meals plus snacks as this shows, its ridiculous telling pedople thisd
datno on March 15, 2012:
i have been eating 6 small meals now & the weight is just pouring off...man im glade this works...i noticed i don't craive a lot of stuff...it's like i beat the body to the punch line...i can control myself now...im not in complete control but it's controlled alot better than it was... i went from having to have a sugar waffle & 3 bacon slices to having a peace of fruit or a smoothie for breakfast now...loving it...loving it
erik on February 27, 2012:
Def going to try this I quit smoking 8 months ago and have really packed on lbs wish me luck
Corey Hobbs on January 29, 2012:
One thing I'd prefer to discuss is that fat burning plan fast may be accomplished by the suitable diet and exercise. Someone's size not merely affects appearance, but also the general quality of life. Self-esteem, depression, health risks, plus physical abilities are influenced in excess weight. It is possible to do everything right whilst still having a gain. In such a circumstance, a condition may be the offender. While a lot of food rather than enough exercise are usually at fault, common health conditions and widely used prescriptions can easily greatly increase size. I am grateful for your post right here.
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Candace Green (author) from OKLAHOMA on December 23, 2011:
First of all if you have any physical problems you should ask your doctor before trying a specific diet. Also I didn't suggest fat free ice-cream, but low-fat, which is not sugar free so it don't have fake sweeteners.
If you are a diabetic this may not be the best diet for you.
Also if you are accustomed to a fatty diet with lots of starches, sugars and carbs; it may shock your system since your eating much lighter and boosting your metabolism. Some people have colon issues that when their metabolism is boosted it makes them very sick.
This diet works for thousands of people, but there is a few that it's best to let your doctor plan your diet.
These are only suggestions, the actual brand choices you make can effect things as well.
You can try using full fat foods if you feel it's best, just cut down portions and expect slower results.
Tee on December 14, 2011:
Warning people!!!!! I got extremely ill from the fat free ice creme and the combination of the foods, I had to go to the emergency,chills vomitting could not move for ab entire day. I feel the fat free foods are just the fat is taken out to add in artificial sweeteners
Candace Green (author) from OKLAHOMA on November 11, 2011:
A single chicken breast is what I meant for the chicken. A good way to portion allot of foods like meats is never eat more than the size of your fist. Also you can use a handful of grilled chicken fajita strips pre-cooked. Feel free to ask more ?? Thanks:)
amanda on November 10, 2011:
i need help with portion size how much of everything to eat.how much chicken and all?????????????
wow on October 30, 2011:
Wow awesome inspite of your choice of six small meals I get the point I just started this change of diet to lose theses 8lbs I need to lose plus I'm exercising 1hr.a day intervals/resistant training in my own home on treadmill/my bands/master stair climber so thanks 8LBS
BE GONE POOF
Candace Green (author) from OKLAHOMA on September 22, 2011:
I usually use a tuna pouch, a piece or two of deli meat and a single boneless chicken breast. Also usually all grocery stores has fat-free products though some don't. So like on cheese I may get the low-fat or skim milk cheese. Also they usually have fat-free whipped topping in the freezer section, maybe I should have worded it whipped topping instead of whipped cream. Hope this helps:) Thanks for the comments!
Karen on September 20, 2011:
What are the amounts, ie. ounces of chicken,tuna,deli meat? Where do you find fat free butter, fat free cheese and whipped cream,I never knew there was such a thing!
Rose Frankie on September 19, 2011:
Tracey on April 13, 2011:
Regardless of the processed items.. this was very helpful for giving examples of small meals. Thank you so much for sharing, it has helped me very much!!
Emma from Houston TX on March 22, 2011:
Excellent hub.Real article which i enjoyed reading from and really learn t a lot from.
esherise on November 16, 2010:
Do you keep cycling the menu's when you eat daily? Is there anything that I can exchange for the yogurts? I am totally not a fan of yogurt at all, the smell is very offensive to me. Also, the cottage cheese, can I use something else for this? Thanks
Candace Green (author) from OKLAHOMA on October 26, 2010:
Thanks, I will try to come up with a suitable more organic diet. Unfortunately it seems we always lean more toward fast, easy and cheap. I personally have been wanting to change this so thanks for the advice, well taken.
Pro organic on October 21, 2010:
Nice try but there are many unhealthy cancer-causing choices in this diet. Sucralose in Splenda, fat-free artificial sugar, jello, happy meal & protein in slimfast bar contain monosodium glutamate which are neurotoxins to the brain. Artificial hormones in non-organic milk products. People do your research and learn that we are being poisoned without realizing it.
Tony on August 07, 2010:
Most of the store bought items mentioned (fat-free ice cream, Campbell's soups,Jello, etc..) are horrible for you. Campbell's soups are loaded with sodium and fake ingredients, most no fat ice creams and cereal bars contain high fructose corn syrup,and Jello is just not real food. There are much better choices out there.
JP on July 23, 2010:
Quick question for you...
What is a good and safe colon cleanse to use and where can I find it??
africa on July 13, 2010:
msot of these ingredients are not in our local stores
Candace Green (author) from OKLAHOMA on March 18, 2010:
Discouraged, Consistency eating "plenty" healthy meals and exercise is vital. Sometimes dieters tend to throw the body into a starvation mode by not eating enough then eat a few fatty food in-between that stores itself and causes weight gain.
As for thyroid problems, it is very hard to diagnose. Many times they are not able to right away, it can be very frustrating. I have thyroid problems personally, it's rough.
What has helped boost my weight loss along with healthy eating is drinking lots and lots of water and water products. I will put a glass in the freezer until a little slushy and just keep doing that. Also I personally have to attack my slow metabolism, which seems to be your problem as well.
I take MegaT Green Tea tablets and B Vitamins. I also take 5 or more Magnesiums a day to stimulate colon function.
A complete colon cleanse is sometimes necessary to give you a start since many carry up to 14 pounds in their colon. If your tummy is the biggest area that may be your leading problem also sending toxins through your body.
I hope this helps. Don't ever give up on yourself. Depression is one of the leading causes behind weight gain so emotional support and self confidence is vital. https://hubpages.com/health/Hilarious-And-Fun-Ways...
Discouraged on March 18, 2010:
I live in a house with people who eat whatever they want Im the only fat one and I dont even eat a lot... I tried weight watchers and I thought I was going to vomit from all the food they make you eat I work out for 30min to an hour a day I am 5'5" and weigh 245 I have been tested for thyroid and there is nothing wrong with me Im just fat what do I do?
Martina on February 21, 2010:
This is all fine, but...processed meat, sweeteners, canned food...consider how many chemicals you'd be taking in. Stick to fresh food.
nikki1 on January 23, 2010:
Thanx for sharing. Great hub.
Waiting on October 25, 2009:
This isn't a "diet" its actually considered as a daily meal plan to many. This also doesn't starve you, it actually is meant to keep you energized and satisfied. How to loose weight is right, you need to have low body fat for muscles to show up. If you have a 6 pack, you'll only see fat covering it up. When you weigh yourself you'll be thought of as extremely fat because muscle is heavier than normal fat.
How to Loose Weight Fast on September 17, 2009:
I just wanted people to realize that you can't show off what's hidden. So if you want to build it up muscle-wise under that layer of fat then no one will really see it. Your first aim should be to get that fat off your belly. You can do ab exercises while you slim down and it'll help make them stronger for whenever you actually do have visible abs. Or, if you want, you can wait until you've slimmed down and THEN start working directly on your abs.. All up to you, but that fat has to go!
best way to lose weight quickly on April 04, 2009:
Great hub. Just a word of advice. Diet all you want but do not over do it. Diet is NOT equivalent to starvation. Starvation may lead to unwanted effects such as dizziness. Long term starvation may lead to anorexia.
Candace Green (author) from OKLAHOMA on January 20, 2009:
Thanks Dr. Hoberman for your nice comment, I am honored:.) I agree with you too!
Lawrence J. Hoberman from San Antonio, Texas on January 20, 2009:
Great hub with some wonderful meal suggestions. Thank you for stressing the importance of eating. So many people try to starve themselves while "dieting", only to do more harm to their bodies. You mentioned drinking plenty of water; staying hydrated can make all the difference.
Candace Green (author) from OKLAHOMA on January 12, 2009:
I am so excited, after cheating a few times I still lost 6 pounds my first week and already looking a little better without those holiday pounds, I have even tapped into a couple pounds of my baby weight. Here goes another week.......
Wendy Iturrizaga from France on January 08, 2009:
Thanks for the update. Keep it going :)
Candace Green (author) from OKLAHOMA on January 07, 2009:
This round I've been at it 3 days, so I haven't weighed yet. I am feeling more energy and less hungry.My metabolism has been working double, to put it nicely:.) I just had a baby, so before the baby I was on this diet and lost 6 to 8 pounds in a week, then it levels off to 4 to 5 ....2 to 3 then rotating what you eat bumps it back up to the bigger numbers. More over weight people can easily lose 10 pounds the first week. I will keep everyone informed as I lose. Remember, exercise really helps too:.)
Thanks for all the nice comments!
Wendy Iturrizaga from France on January 07, 2009:
Hi, just curious to know if the plan is working for you. It sounds like a good idea to fuel your metabolism to keep it working and burning excess fat.
dayzeebee from Cebu, Philippines on January 06, 2009:
Hmm interesting. I may just tray this out. Thanks for sharing. Godbless:)
rdelp on January 06, 2009:
Great Hub! I am trying to eat more meals a day with smaller portions as we speak.