Can you really eat six times a day and still lose weight? You can with this smart snacking plan! Eating a balanced menu of small, regular meals and planned snacks help manage hunger and reduce binge eating.
Read more: Learn how to eat your way to a flatter tummy
Snacking also keeps blood-sugar levels in check, which is good for stabilising energy and moods. As it’s never too long before you eat again, snacking us your psychological friend – helping you ignore the temptation of chocolate and biscuits.
What to do
- During the day, choose two satisfying small meals and four fast, but filling snacks. What you eat – and when – is entirely up to you.
- The two meals can be breakfast and dinner, breakfast and lunch, or lunch and dinner.
- The four snacks can be eaten when you like, but try to use your hunger as a guide rather than just randomly grazing. You’re also allowed 300ml of fat-free milk each day. You can use this in coffee, tea, or even sugar-free hot chocolate – all of which can help take the edge off hungry moments.
Mini-meals – Choose two a day:
- 2 poached eggs on 1 slice wholewheat toast with 1 tsp butter and a few blueberries.
- 40g rolled oats with 220ml fat-free milk, 1 tsp sugar-free jam and 1 tbsp seed mix.
- 1 egg fried in 1 tsp oil, with 3 grilled lean bacon rashers and a grilled large mushroom.
- 50g penne, 100g tomato pasta sauce, with Quorn Soy Free Meat Free Pepper & Herb Sausages.
- 120g skinless chicken breast with 1 slice of Parma ham, oven-baked, with 150g baked potato, 2 long broccoli spears and 2 tsp basil pesto.
- 3 fish fingers, and a handful of frozen potato wedges and peas.
- 1 Woolworths CarbClever meal of your choice.
- 1 hake fillet, 1 small baked sweet potato with 1 tsp butter and spinach
- 1200kj wholewheat ready-made sandwich, cherry tomatoes.
- Woolworths Beetroot & Mixed Grain Salad with feta.
- Grilled 120g salmon fillet with 200g ratatouille.
Super snacks – Choose four a day:
- 50g sliced apple with 1 tsp peanut butter and a sprinkle of cinnamon.
- 1 banana.
- Put 40g chopped tomato on a Ryvita and cover with 15g grated mozzarella. Place under a preheated grill for a couple of minutes and sprinkle with a little chopped spring onion before serving.
- 1 handful of nuts, like almonds or peanuts (roasted and salted is fine, but avoid the coated types).
- Fruit salad made with 50g seedless black grapes, 50g diced apple and 100g chopped, tinned pineapple in juice.
- 1 small flapjack or pancake topped with warmed berries.
- 1 digestive biscuit and a naartjie.
- 1 small fat-free yoghurt.
- 50g smoked salmon cut into four even strips, spread with 20g fat-free cream cheese and rolled into bite-sized pieces. Serve sprinkled with some lemon juice and dill.
- 1 small packet Woolworths Slimmer’s Choice chips.
- Small pack of Vital Mini Rice Cakes.
- 20g popcorn, popped in 1tsp oil with a sprinkling of chilli powder and/or Worcestershire sauce.
- 5 small squares 70% dark chocolate
- 4 short celery sticks with cottage cheese.
- 6 dried apricots.
- 1 nectarine and 2 plums.
- Tall skinny latte.
Read more: 5 ways to eat clean, and stay clean
How to make this smart snacking plan work for you
- The key to clever snacking is proper planning, knowing how much you can eat and being strict with your portion sizes.
- Serve each snack on a plate, and sit down and enjoy it without distraction.
- Put leftovers out of sight before you’re tempted to tuck in again.
- Space out your snacks, but try to rely on hunger as the main guide as to when to eat them.