Instead of eating three square meals a day (whatever that is), consider eating six meals that are smaller portions not double portions.
The benefit of eating six smaller meals is that your blood sugar spikes from overeating or dip from food depletion. Eating more frequently helps to control your appetite which in turn helps to control your eating and weight gain.
I have a tendency to eat about five times a day. I’ll make a low glycemic fruit-protein smoothie which doesn’t carry me that long…maybe three hours max.
I try to have some protein with every meal because protein helps dissapate hunger. It could be eggs, beans, a piece of cheese or cottage cheese, sometimes turkey slices along with a few vegetables.
Then I have nuts and a glass of vegetable juice (low sodium) which is not so much a meal but more like a snack.
I decided not to have bread in the house right now. If I want bread, I’ll eat it when I go out.
For dinner, I usually have a big salad with lots of veggies and some protein — beans and goat cheese or chicken or fish.
Sometimes I have a glass of red wine and a square of bittersweet chocolate or a piece of cheese and sometimes not.
I hate to go to better hungry and will have yogurt or cereal with a little milk or an apple with cinnamon.