You might think that eating six times (6X) daily would be too much bother and cause you to think more about eating than before. Not so.
There are three contributing factors. First, on a 6X plan you never get hungry. After all, it’s when you are hungry that you think most about eating. Second, it may also be because there are now available many delicious, “engineered” protein shakes and bars; consuming one 2 or 3 times a day isn’t a hardship like it used to be. Third, most meals are so simple that they don’t require much thinking or preparation. After all, it’s not as if our successful ancestors 20,000 years ago were dining regularly on multi-course meals!
Here’s typical day’s meal plans. I find that it helps to think it through either the night before or first thing in the morning. When you go to the grocery store, you have a list of what you want rather than buying impulsively, right? Why not know in advance each day what you are going to eat? I”ll add my personal comments and tips in brackets.
BREAKFAST A protein shake. If you make one you really enjoy, you’ll not only have a satisfying meal but a tasty one as well. Here’s one that works well for me: 2 cups water; 1 teaspoon Udo’s Choice Green Blend; 1/2 teaspoon Kirkman’s Magnesium Citrate Soluble Powder; 1 stick pack Nutrilite Invisifiber; 2 teaspoons unflavored, sugar-free Metamucil psyllium fiber; 1 rounded scoop strawberry Gold Standard 100% Whey protein powder; 1 banana; and 2/3rds cup frozen organic strawberries. Blend thoroughly in a blender and drink immediately.
[Of course, what I do is not necessarily what you should do. Experiment! You may find brands that either taste better to you or work better for you. For example, you may prefer a blended protein powder such as ProFusion rather than a whey protein powder. I include the brand names so that, if you want, you may duplicate exactly what I do.]
MID-MORNING Two scoops of CytoSport’s Muscle Milk Light protein powder blended in about 10 ounces of cold water. [It’s decisious! It has 20 grams of protein and 10 “net” grams of carbs. Its salt/potassium ratio is good. I enjoy the “Chocolate Milk” flavor and usually mix my own using a blender, but it’s also available pre-mixed. There are many different protein shakes and bars on the market. I recommend using ones that taste good to you and are relatively low in carbs.]
LUNCH 1/3 lb. bison hamburger and a fresh tomato. [It’s easy to purchase ground, frozen meat from grass-fed bison or game animals online. I’ve had good service from Northstar Bison. Both their ground chuck and ground round are very good. Skip the hamburger bun, and be careful of using condiments that are made with sugar, salt, or high fructose corn syrup.]
MID-AFTERNOON 1/4 or 1/2 chicken. Salad made with greens and vinaigrette. [I visit a local farm weekly and buy certified organic chickens directly from the farm family. Spinach is a super food that I eat everyday. The salad can be mixed with other greens as well. Since commercially prepared vinaigrettes usually are made with sugar and salt, it’s best to make your own.]
SUPPER Baked 6 oz. fillet of sockeye salmon. Raw organic carrots. Raw organic broccoli. Raw 1/4 organic red pepper. Small amount of dark chocolate. [Of course, there are plenty of other super-wholesome fish that work well. I particularly enjoy Chilean sea bass. Eat as many organic vegetables as you want. Be very careful, though, what you put on them. It’s best not to eat over 100 calories of dark chocolate, and it should be at least 85% cacao.]
LATE EVENING. A chilled prepared “can” of chocolate Muscle Milk Light. [It has no sugar, 15 grams of proteins, and only 3 “net” grams of carbs. It’s also delicious! Since it’s only about a cup, that’s not too much fluid just before bed. Treating myself to a premixed one means there’s no fuss whatsoever. I buy it by the case from bodybuilder.com. Of course, it’s less expensive to mix it yourself from powder, and there are many other brands that work well. If you want something solid, why not some leftover chicken or a can of unsalted tuna?]
If you’ve never tried a 6X eating plan, I encourage you to experiment. Before you do, however, permit me to discuss briefly its psychology in my next post.