As you have to eat 5-6 smaller meals a day, I am not mentioning a specific time. All you need is to space your meals between 2-3 hours according to your convenience.

Meal 1
Oatmeal
Protein Shakes
Apple

Meal 2
Egg Whites
Shredded Wheat

Meal 3
Brown Rice
Salmon
Salad

Meal 4
Meal Replacement Shakes


Meal 5
Whole Wheat bread
Chicken Breast
Salad

Meal 6
Canned Tuna
Vegetables
EFA


* The portion of the foods varies for different individuals as per your required calories to lose weight.

* It's not necessary to take the protein shakes and MRP's, its only for your convenience, you can also add natural foods in their place.

* This is just a sample, not anything written in stone. You can substitute other healthier foods. For example if you like to eat Baked Potato and Chicken Breast in Meal 3, there is nothing wrong with that. But you should only make good and healthy food choices.