Raise your hand if you’ve ever been so caught up in life that you accidentally skippedlunch!
It’ll also stop you from getting so ravenous you overeat during any one meal, she explains.
It’s not just about eating every few hours, but about eating the right things.
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Each meal and snack should have a combination of carbohydrates, protein, and fat.
Together, these macronutrients are magic: Carbs offer up energy whileproteinand fat are satiating.
“That means youll be fuller for longer, and you wont have blood sugar spikes and crashes.”
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Here, a breakdown of what you should eat when, plus a few quickie recipes for inspiration.
In general, breakfast should happen within an hour of you waking up, says Zeitlin.
You’re especially looking for a supercharged combination of protein andfiber.
Some breakfast ideas:
1.
Oatmeal made with milk, topped with a cup of fruit and ounce of nuts.
“There’s no real reason to choose fat-free [dairy],” says Langer.
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“With fat it tastes so much better, and fat is good for satiety.”
For more delicious breakfast ideas, check out10 Whole30 Breakfast Recipes Youll Actually Want To Eat.
But if you do opt for a mid-morning snack,keeping it under 200 caloriesis a good idea.
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Otherwise, it starts getting into meal territory.
Some mid-morning snack ideas:
1.
About an ounce of nuts.
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“My go-to snack right now is a 100-calorie pack of Wonderful pistachios,” says Zeitlin.
Stick to 1/4 of an avocado or less to stay within the 200-calorie guideline.
Now is vegetables' time to shine.
“Lunch is an awesome time to get in a lot of vegetable servings,” says Langer.
Some lunch ideas:
1.
“This is my go-to lunch,” says Langer.
For more delicious lunch ideas, check outTasty Lunches you could Make With 5 Ingredients Or Less.
Cue the dreaded post-lunch slump.
Zeitlin sees similar patterns.
FYI,coffeeisn’t enough.
Some afternoon snack ideas:
1.
An apple or banana with no sugar-added nut butter.
If you’re spooning your own out from the jar, she recommends keeping your serving to a tablespoon.
Plain popcorn with a tablespoon of melted peanut butter.
“This is an amazing snack.”
For more delicious afternoon snack ideas, check out14 Low-Calorie Afternoon Snack Options From A Registered Dietitian.
“They can be cooked or raw, but they should definitely be the leading role.
Some dinner ideas:
1.
(Don’t fearcarbs at night!)
That helps you absorb fat-soluble vitamins in vegetables, says Langer.
A brown rice bowl with black beans, salsa, cilantro, and avocado.
For more delicious dinner ideas, check outRegistered Dietitians Reveal The High-Protein Dinners They Eat Regularly.
Also, it’s just necessary to remain sane.
“Then you’re not really adding calories, just substituting them,” she says.
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