Daily Schedule

So far, we've been talking a lot about what you can and can't eat, but not very much about how to actually plan your day. Most people will be eating three meals per day. The easiest way to plan out your meals is to divide your total protein intake by three, and just try to get that much protein per meal.

Here's an example of a typical schedule:

Breakfast. Take your morning supplements, if any. For your protein, mix up a qualified protein drink and cook up a large egg-white omelette with some fat-free cheese and chopped vegetables. Drink as much tea or coffee as you want -- just remember to skip the sugar and creamer.
Lunch. Take your midday supplements, if any. For your protein, eat any of the allowed sources. Chicken, turkey, and fish make good lunch foods. Eat some fat-free cottage cheese on the side, along with a generous serving of vegetables. Mix up a qualified protein drink if you're on the run or if you need extra protein.
Dinner. Take your evening supplements, if any. For your protein, eat a large steak topped with fat-free cheese, or any of the other allowed protein sources. If you need more protein, add some low-fat or fat-free cottage cheese or mix up another protein shake. Be sure to get a solid serving of vegetables.
Anytime. Drink lots of water. If you're feeling hungry, eat a veggie snack, chew on some beef jerky, chug a protein shake, or take a hunger moderating supplement.

Some people may want to eat six times a day. Others may want three primary meals with two snacks, or follow some other meal schedule. That's certainly possible -- just make sure you divide your total protein intake appropriately between your meals and take your supplements at the right times.

We know that it can sometimes be difficult to prepare and cook your protein sources every day, especially if you spend most of the day at the office or taking care of the kids. There are a few things you can do that will help.

Make use of a protein shake. Measure out some powder into an empty, enclosed coffee mug or even a plastic baggie so you can easily prepare a shake when you're away from home or short on time.
Prepare your food ahead of time. Take some time during the evening or weekend to measure out your protein sources and cook up enough to last you for several meals. Put it in the fridge so it's ready for easy reheating when you need it.
Eat out at a restaurant. It's surprisingly easy during the Core Phase. Most places serve a grilled chicken breast dish or some kind of lean fish. Even fast food places often have a chicken sandwich, sometimes even a carb-free version without the bun. Virtually every restaurant can serve some steamed vegetables or a side salad. The hardest part is remembering not to eat the sandwich bun, the croutons, the dressing, the cheese, and all of the incidental items that contain carbs or fat. Ask the waiter to make sure the meat is cooked without fat or sauce and to bring you an oil and vinegar dressing (use only the vinegar). Ask for veggies without butter. Ask if nutrition information is available -- at the least, the waiter can usually find out how many ounces are in a steak serving. If necessary, just estimate your protein intake as best you can. Remember, 3 to 4 ounces of meat is usually the size of your palm.

No matter how many meals you eat per day, or when you eat them, your best choice is to plan ahead. Sit down once a week if possible to plan out your meals to give yourself your best shot at success.