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Rules for Breakfast:

  • Eat 300-400 calories.
  • Include protein, healthy fat, and/or fiber.
  • Choose whole grains over processed foods that contain refined sugars.

Rules for Snacking: (Eat approximately 3 healthy snacks per day)

  • Eat 100-200 calories whenever meals are spaced more than 3 hours
  • Include protein, healthy fat, and/or fiber to help you feel satisfied.
  • Avoid processed foods that contain refined sugars to prevent cravings.

Rules for Lunch:

  • Eat 400-500 calories.
  • Make veggies at least 50% of your meal.
  • Avoid processed foods that contain refined sugars.
  • Include fiber to promote a healthy digestive system.

Rules for Dinner:

  • Eat 400-500 calories.
  • Make 50% of your plate non-starchy veggies, 25% lean protein, 20-25% whole grains (optional).
  • Avoid processed foods that contain refined sugars.

Rules for Treats:

  • No more than 1 per day.
  • Try to limit the amount of sugar (less than 15 grams).
  • If it gives you a buzz, it’s your treat for the day!

Disclaimer: 3 meals plus 3 snacks per day equals a 2,000 calorie per day diet.  Calorie counts mentioned in this blog article are just an example of how Lauren breaks up her meals for each day, and should not be used as a guideline for everyone.  Please consult your doctor or a registered dietitian for an accurate calorie breakdown that is right for you!