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 2-3 hours apart according to your convenience.

Meal 1
Oatmeal
Egg Whites
Banana

Meal 2
Meal Replacement Shake

Meal 3
Brown Rice
Chicken Breast
Green Beans

Meal 4
Protein Shake
Oatmeal

Meal 5
Whole Wheat bread
Tuna
Salad

Meal 6
Low Fat Cheese
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 4 insted of Protein Shake and Oatmeal, there is nothing wrong with that. But you should only make good and healthy food choices.