Watch Your Portion Size
When you switch to eating six meals instead of three, you need to make all of your meals smaller. If you eat the meal portions you are used to after eating three meals a day for years, you'll end up consuming too many calories and gaining weight. Each meal should be about half the calories you're used to eating at one meal, or about one-sixth of the calories you eat each day.
Include Fat, Protein and Carbohydrates in Each Meal
Try to include all the macronutrients in each meal. Fruits, vegetables and whole grains are good options for carbohydrates since they are nutrient-rich and provide fiber to help keep you full. Protein also helps increase satiety and provides you with essential amino acids, and you need at least a little fat to be able to absorb the fat-soluble vitamins in your meal.
Meals Should Contain at Least Two Food Groups
While it may be difficult to fit all the food groups into the small meals you consume when eating six meals a day, include at least two in each meal and vary the food groups throughout the day so you fit in all of your recommended servings. Some meal ideas include a slice of toast with peanut butter, yogurt and fruit, hummus and vegetables or half of a turkey and vegetable sandwich. Focus mainly on fruits, vegetables and whole grains, since you should eat more servings of these foods than you do of meat or dairy products.
Eat Mainly Foods Low in Energy Density
If you eat mainly foods that are low in energy density, which means they have relatively few calories per gram, you'll be able to eat a larger volume of food without going over your calories. These foods are more filling than those that are higher in energy density. Soups, salads, non-starchy vegetables and fruits tend to be low in energy density, and whole grains are lower in energy density than refined grains. Nuts, cheese and meats are high in energy density, so you'll want to eat less of these foods, although you don't need to avoid them entirely since they do provide essential nutrients.
Prep Ahead to Save Time
Meal preparation can be quite time consuming when eating six meals a day. You're eating about every three hours, so it can seem like you are almost always eating or preparing your next meal. It can help to prep at least some of your meals ahead of time, especially if you need to bring multiple meals with you to work. Make a big batch of soup on the weekend and divide it into meal-sized portions, cut up fruits and vegetables and stock up on single-serving containers of foods like yogurt and oatmeal to help speed up meal preparation.
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