"if you fail to plan, you're planning to fail."
Planning your meals requires that you also plan your grocery shopping. Stock up only on quality sources of Protein, Carbohydrates, Fruits, Vegetables and other essentials.
Eat six small meals a day, one every two to three hours; eat a portion of Protein and Carbohydrates with each meal; add a portion of Vegetables to at least two meals daily; consume one tablespoon of unsaturated oil daily or three portions of salmon per week; drink at least 10 cups of water a day; use protein shakes/meal replacements if necessary, to make sure you're consuming optimal levels of nutrients; and once a week, on your free day, eat whatever you want.
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