If you've been reading this newsletter for a while, then you probably understand by now the importance of eating 4-6 small meals per day if you're looking to maintain lean muscle and drop excess fat

Eating every few hours helps to keep your metabolism burning on high and metabolically transforms you from a binger to a grazer.

Here's a quick sample meal plan to help illustrate exactly how you can put this crucial element to your fat loss program into practice.

SAMPLE PLAN

This plan is specifically geared towards women looking to get and stay lean or men looking to lose a significant amount of fat at a safe and effective pace.

Meal #1: 8:00 AM

Omelet (4 egg whites with 1 yolk. Add a bit of mozzarella and any vegetables you like).
1 cup Oatmeal

Meal #2: 11:00 AM

Meal Replacement Powder (high protein)
Apple

Meal #3: 2:00 PM

12 oz Yogurt or Cottage Cheese
1 Scoop Protein Powder
Baked Potato

Meal #4: 5:00 PM

Meal Replacement Powder (high protein)

Meal #5: 8:00 PM

8 oz Chicken Breast
6 oz Brown Rice
Salad or Vegetable

Meal #6: 11:00 PM

Meal Replacement Powder (high protein)

Beverages:

Water: you want to drink about ½-1 gallon each day.
Coffee or Tea: try to keep it to no more than 3 cups.
Juice: limit to no more than a cup or two per day.
Soda: eliminate all soda, even diet, if possible.

Of course there are numerous ways to organize your meals effectively. A lot will depend on your job schedule and your training schedule. Use the sample above as a working guideline; feel free to adjust things to your own needs.

By far the most important determining factor in successfully implementing such a fat loss program is PLANNING. You must plan your meals ahead of time or else each day will just be a crap shoot.

One other suggestion: if you're ever in a pinch or rushed for time, grab a MRP or a high protein nutrition bar. At only a buck or two per serving, they taste good and have great nutritional content.