6 Meal A Day Planner: Here’s How

Why six?

Beginner and intermediate bodybuilders aim to eat six small meals per day to increase muscle mass. There are three reasons why this is preferable to three daily meals.

1 – Helps avoid snacking between meals

2 – Helps you get the right amount of macro-nutrients

3 – Helps reduce food cravings

Six meals a day helps with weight loss

The main benefit of eating six meals a day is speeding up weight loss. The reason for this is that by eating numerous mini-meals, you get a constant flow of nutrients into your body. This helps maintain healthy insulin levels and reduce cravings.

Eating six mini-meals can also help prevent overeating. Trying to get all of your daily calories into 2 or 3 meals often will lead to hunger before the next meal and frequent snacking. Increasing the number of meals but maintaining your daily intake of calories can help reduce cravings and help with weight loss.


Always include the macronutrients (protein, carbohydrates, fats) evenly for each meal. For example, 20g of protein and 25g of carbs is a good balance, while 30g of protein and only 10g of carbs is not ideal.

Keeping an eye on macronutrients will ensure that you get enough protein without overdoing carbohydrates or getting too many calories from fats (which are essential but shouldn’t be overdone.) The protein should come first, so keep it above 10g per meal and add carbohydrates depending on how much energy you want.

Why 6 Meals a Day is Important?

Six meals a day is essential because it ensures that your body has constant access to nutrients. As a result, you are constantly giving your body energy so you can perform at your best and, most importantly, remain healthy.

Eating six small meals will help keep blood sugar levels even and help you burn fat rather than carbohydrates during exercise. In addition, eating smaller meals more often encourages your metabolism to run faster, helps maintain insulin sensitivity, and keeps those nasty cravings at bay. Planning for meals throughout the day is also a great way to make sure you can fit in exercise, whether a quick walk around the office or an intense cardio session.

If my schedule changes mid-week, how do I know when to adjust?

By planning your meals ahead of time, you are more likely to stick with them and not get thrown off by minor schedule changes. If you find that one day is busier than planned, you can permanently alter your meal plan. Try and move some calories around so that there is always food prepared and ready to snack on throughout the day. It’s about finding balance. Eat enough calories to sustain your activity level but don’t overeat just because those fries looked oh so good!

Eating six meals for weight loss

If your primary goal is to lose weight, the good idea is to eat six small meals or snacks per day. This can help you control your appetite better and keep insulin levels steady.

With three main meals and three snacks every day:

– You won’t feel deprived because you’ll be eating all the time instead of starving yourself for hours at a time.

– Your energy level will stay high throughout the day. This means that you won’t overeat at lunchtime out of boredom or fatigue.

– You’ll be less likely to resort to vending machine snacks, fast food, and other unhealthy treats. With shorter gaps between meals, you won’t have the time! 

How to eat six meals a day


Eating breakfast is the way to jump-start your metabolism and get it running early in the morning.

Breakfast helps regulate blood sugar levels from morning lows around 8 am. It also reduces feelings of hunger up until lunchtime, when we’re most prone to overeating. 

Mid-morning snack

Having a mid-morning snack will help you stay on top of your hunger cues throughout the day, control how much calorie intake you have for lunchtime, and provide some much-needed energy when blood sugar levels may be dipping.

Healthy and Light Lunch

If you have a busy schedule, making a smoothie or veggie juice is a great light lunch packed with vitamins and energy!

Pack whatever fresh fruits are lying around before heading out for a day at work.

Second to Lunch/Dinner

Save on meal prep time by munching on some dried fruit and nuts for your in-between meals. This will help with food cravings, is excellent if you’re on the go, and gives you a natural sugar boost.


The dinner can be anything you would like! Some people want to end their days with a protein shake, soup, or fruit, while others prefer ramen noodles and steak. Regardless of your preference, remember that it is best to stay away from food high in fried foods as this tends to lead to sleep issues. This is because your body will be using more energy to digest the food.

I recommend health-conscious people stay away from all oil, meat, salmon, and sugar.

I’m sorry to say that we live in a society where the standard American diet consists heavily of meat and processed food. With meats filled with antibiotics, hormones, and artificial preservatives, it’s best as a general rule to avoid them altogether. And sugars are more addicting than cocaine. Ultimately this combination is devastating for your health down the line, from weight gain to heart disease. The good news is that there are plenty of easy ways to make healthy recipes like pasta tossed in olive oil with sundried tomatoes or grilled fish marinated with paprika and black pepper that will satisfy both your taste buds and your body! Try one out today.

Here is an example of a recommended plan for your six meals a day.

Daily Planner


Include whole-grain (complex) carbohydrates, protein (a healthy lean source), high-quality fats (nuts & seeds), fresh fruit or berries, with a glass of water/tea/coffee.

Mid-morning Snack

Egg-white omelet with vegetables and cheese, fruit and nuts, yogurt mixed with granola or other breakfast cereal, and apple slices in peanut butter or almond butter.

Light Lunch

Chilled fruit or vegetable juice mixed with low-fat plain yogurt,

fresh fruit and nuts.

Second Lunch (options)

– A handful of raw nuts or seeds.

– Unsweetened almond milk with a handful of natural peanut butter mixed in.

– Fresh fruit like berries

– A protein shake made with cocoa powder, cacao nibs, non-fat milk, stevia extract, coffee extract, or instant coffee powder.


Choose a healthy meal low in sugar, processed meats, and fats.

What should I have for my last meal of the day?

It is recommended that you should not eat after eight at night. It does not give your body enough time to digest the food and results in weight gain and poor sleep. If you have not eaten by this time, you can have a mini-meal. At this time, you can have something light like soup, yogurt, salad, or a mini snack of fruits and nuts. The best way to avoid late-night eating is to ensure you plan your evening meals ahead of schedule, so you don’t run out of time during the day.

Beyond the size of your meals, there are very few restrictions on what you should be eating as long as it has fewer carbs and sugar than your usual diet does. Most people find that they can eat healthy meals during any of their scheduled mealtimes, so if it’s convenient to schedule one around these times, then you probably should. If you’re going to be out with friends at dinner later, then maybe organizing your second meal earlier might be best if possible. You’ll quickly notice how different foods affect you when trying to lose weight.

The most important thing here is that you are comfortable and satisfied with what you eat. If this means eating a little later than others, then do so!


By following the above-day plan, you will learn how to manage your time and schedule for the week. Forsaking convenience foods is hard, but following meal plans make it easier!

With this in mind, make sure you stay within your time frame and give yourself enough time to complete all of your workouts. Remember that if something does not work for you one day, try changing it up the next! If that doesn’t work, go back to what has worked before. Remember not to get too stressed out about everything because stress can significantly hinder weight loss.

The most important thing is that you enjoy what you are doing and stay dedicated.

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