Oct 10 2010

How to Eat 5 times a Day.

Hi BodyRockers,

Some of you guys have been writing in that eating 5 times a day is inconvenient for you, so Freddy & I put together some tips and strategies to make it easier.

The problem…

Most people eat 3 times per day – breakfast, lunch and dinner. As part of our new 5 week diet challenge we are shifting over to eating 5 times per day, adding 2 more meals to your daily schedule. These 2 new meals are the “in-between” meals – what you will eat between breakfast and lunch, and lunch and dinner. The challenge with these 2 meals is that for most people they land smack in the middle of work or during some other highly inconvenient time when you are extremely busy. To make this work so that you can keep your metabolism burning at peak levels will require some forethought, but it is more than possible if we plan ahead.

The case for eating 5 meals a day…

Most people eat 3 meals a day and will snack on anything that comes across their path between meals. If someone brings in a box of donuts to the office to share – it’s yum yum time. This is not the best way to feed the body, and studies have shown that eating every 2-4 hours is a key strategy for improving body composition. Eating at consistent intervals helps to fire the metabolism, balance blood sugar levels and helps conserve lean muscle while giving the body a reason to burn off extra fat. This is a key strategy for getting lean and something that you need to think seriously about adopting.

Strategies for hitting the “in-between” meals…

Let’s start off by assuming that you have your breakfast and dinner covered at home. Lunch can sometimes be an in-between meal if you are on the run, or if you are at the mercy of whatever lunch special food services has prepared that day. Lets take a look at strategies for hitting these 3 meals.

The Prep work…

Eating healthy meals takes thought and discipline, and joining the 5 meals a day BodyRockers club will take some prep work to accomplish. It really begins with the food, so making sure that you are stocked up on what you will need is job number one. I have read that some people like to prepare all of their meals for the week on Sundays and then have everything arranged in zip lock bags and containers so that all they have to do is grab it and go, and if this strategy works for you then great. Personally I like to do things a day at a time, so taking some time each morning to bag my veggies and organize my food is a better option for me.

Interval Eating…

If you have been following our home workouts you know that many of our exercise routines are based on intervals. The tool that we use for this, the tool that we can’t live without, is our Gymboss Interval Timer (click the blue link to get your own timer). Freddy & I have started using our timers for our interval eating, we set our timer to count down 3 hour intervals – when you hear the beeps it’s time to eat. Using a timer can be a huge help in establishing these new eating habits and patterns, because when you are busy and on the go it’s easy just to forget to eat all together, or to eat at the wrong times. Put your timer to use and get into the habit of interval eating.

At Work…

If you have a communal fridge at work with some shelf space up for grabs then you have it made. Invest in some quality compact Tupperware and take your meals to work with you. If you don’t have the option of a fridge at work, then the next best option is to get your hands on a compact cooler and tote that with you. Tuck it under your desk and set your timer. This option works particularly well for people who work out of their cars like salesmen and delivery people.

The meals…

I find that when you tell people that they have to eat 5 meals a day they tend to in-vision 5 sit down 7 course meals. This is not the case. When I say meal I mean 1 palm size portion of complete lean proteins (2 palms if you are a guy) and 2 cups of chopped veggies or 1 cup of chopped veggies and 1 medium size fruit. Thats it. You can leave the table cloth, fine china, silver wear and candles out of it. This is healthy food on the run here not a sit down dinner where you have to carve a Turkey. Think about it – fresh baby carrots, some celery, some greens, a diced up tomato, an apple all in a zip-locks neatly organized in your compact cooler. A chicken breast, some canned tuna, turkey slices, some beans – you get the drift.

The backup…

If you know that you are going to have a hell day at work and there is just no time that day for munching at your desk, then you can use supplements for your backup solution. Fresh whole foods are always best, but if it comes down to it supplements can get you through in a pinch. There are several veggie supplements on the market that are recommended by ISSA, including Greens+ You can also look at taking a quality protein shake that mixes instantly with water. This option can save you when you are absolutely pressed for time and there is no other way to make it through the day.

Eating at Restaurants…

If your job involves a lot of eating out at restaurants (or you tend to grab lunch on the road) then your challenge is to start thinking off of the menu. Don’t be afraid to ask for things that are not on the menu. Most restaurants will let you customize your order. If you see a grilled chicken breast go by your table covered in cheese and deep fried ice-cream sitting on top of a deep dish 10 cheese pizza ask for a plain grilled chicken breast and side salad. Speak up and ask for the healthier alternative – you are the paying customer. Also remember that not all salads are healthy. Don’t fall for the trap of accepting a caesar salad just because the waitress suggests it. Ask for a plain garden salad or mixed green salad and after your server rhymes off 10 fat oozing dressings ask them to whip you up oil and vinegar.

Momentary convenience vs. the body you have always wanted…

The biggest obstacle is never the logistics of the solution, but rather the voice of resistance put up by our own minds. If you are already thinking to yourself – wait…I’m going to have to chop up veggies everyday and bag them? that voice is the resistance hard at work thwarting your will to change. Yes this these strategies will take extra time, extra thought and extra will, but that is why it’s called a challenge and not cake. This approach takes just as much blood, sweat and tears as the workouts that we do here on BodyRock.Tv It’s a diet approach that takes guts to practice. It’s a challenge fit for BodyRockers.


Zuzana & Freddy


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  • JenniferS

    Hi Zuzana, 
    I Just came across your website a couple of days ago, and I was instantly hooked when I started reading everything and watching the videos. I’m a really healthy eater already just b/c I’m picky with my foods and I tend to feel like garbage whenever I eat junk food. I also usually exercise 5-6 times a week (and yes I’m one of those people who you’ve talked about spending hours at the gym!). I usually do around 45 mins of cardio, and I work on my abs, and arms. Sometimes instead of doing my own workout for my arms, I’ll do a Jillian Michaels videos (so sorry for mentioning that on here, but it’s what I do). Lastly, I also figure skate 3 times a week for an hour and a half each session. Regardless of this, I still have a LOT of trouble losing weight and maintaining my weight, and frankly it’s taking up way too much of my time! I have a crazy job b/c I’m a dental assistant, so I usually have to be at for for 7:30am, and I don’t usually get out until 5-5:30pm (that’s a LONG day!), and on top of that, I don’t even get to eat lunch when I want; I have to run to eat in between patients, which is absolutely horrible b/c I’m always eating in a rush. I don’t think i can eat 5 times a day with my work schedule, so I was wondering if you have any other suggestions for me. Please, I need help!

  • http://www.facebook.com/profile.php?id=1395292098 Sherice Potter

    Hi… here’s a few examples of lean protein… organic chx breast (boneless, skinless), wild caught salmon, canned tuna ( I only eat the white albacore), grass fed beef (only lean cuts), organic eggs, organic greek yogurt ( I love chobani) tofu, quinoa, almonds or almond butter..
    I hope that gives you a starting point! :)

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  • Tanya C

    try to plan to eat your in between meals in between classes because those will be the quickest meals. I work in a lab and I can no eat in the lab, so I have breakfast, then eat a quick midmorning snack (yogurt), then lunch, then a quick mid afternoon snack (apple and string cheese) and then dinner.

  • chinna

    you say what to do during work but what about school? Im still in high school and I dont know how to eat on a schedule but not get in trouble by eating in class.

  • Eyeclick

    “The biggest obstacle is never the logistics of the solution, but rather the voice of resistance put up by our own minds.” Never a truer statement uttered.

  • presley

    thank you for that tip. i am usually eating three meals a day and eating in between, haha.

  • Mery

    Hey guys, I have a question: when you say that we should eat 5 meals a day, every 3 hours, for example if I ate at 2 pm (slowly, finishing eating at 2:30), my next meal would be at 5 or 5:30 pm?


    • http://www.facebook.com/people/Alicia-Lloyd/589767584 Alicia Lloyd

      I think 5 :)

  • Anonymous

    Hi Val,
    I will always prefer real whole foods like veggies, fruit, and meat, before protein powders. That said, I would prefer to have a good quality protein shake for dinner instead of a fatty greasy hamburger from a fast food restaurant. Supplements are great if I don’t have the option to prepare a proper dinner.

  • C. Harris

    You guys are awesome! I’m excited to see you following a diet that is very similar to the one I used to loose 20 pounds. After months of following a balanced diet and exercising regularly and not loosing any weight (even with switching things up), I decided to the ketogenic diet. I almost completely eliminated carbs from my diet, except on weekends to refuel, and the results were amazing. I still have some weight to loose but I was taking a break from ‘dieting’ and just eating fairly healthy. This time I’m going to follow your plan, which is a little less extreme (with the allowance of a few carbs after a workout). Thanks guys for all of your inspiration!

  • Amy

    I just got my gymboss this weekend and i got down how to use it when working out but i can’t figure out how to set it for interval eating ( great idea by the way ) please help im clueless :-)

  • Beverly

    Awesome info you guys! I think that all these tips are so helpful, and YES! all this process requires DISCIPLINE.

  • Kristina

    This is AWESOME! I’ve been looking for something like this for ages, but no one ever really told you what to eat and how much. They just said 5 small meals, but no one told you how much is this and what is included into these “small meals”…
    Thank you guyz!
    Your site is really helpful and inspiring.

  • http://[email protected] karl

    hi, love your site and your workouts, …. i work 12hr shifts days, nights,……… what would you recomend to eat as a meal plan……… i have, just protien before bed when i get home in the morning. protein, veg, fruit,) when i wake up , and at work i have the same , advice needed please , keep up the hard work and dedication, x

  • Kimiko

    this is awesome…and I was also reading your other posts and I had came across your protein recipe and was thinking if you are able to post more recipes for us, because I really enjoyed the protein ball.

  • http://www.theiflife.com Mike OD

    Great site! Love it.

    Just wanted to help clarify something though, although eating more often does help many get in great shape and lose weight (no one can argue that)…it does not “helps to fire the metabolism”.

    With such a good job you do reaching and helping people, I want to make sure you have your facts on target too. NO study shows an “increase” in metabolism with mini meal portions (when other factors are the same except in lesser meals, esp calories).

    Here’s a couple sites with studies more on all that:

    Keep up the inspiring work!

  • xüt Pd P

    I do 10 meals.
    at 90 min.
    At 6 o’clock i’m start cooking, At 7:30a.m I finish the kitchen clean.

  • Lucie

    Ahoj Zuzanko,
    Doufam ze se nebudes zlobit za pisu cesky,ale je to pro me snadnejsi..Chtela bych te poprosit o radu,mohla by jsi mi doporucit nejaky proteinovy drink ale nejaky prirodni neco jako bio jestli to existuje???Nevim co uzivat po cviceni,drive jsem pila prot.drinky ale usadilo se mi to na jatrech a hodne se mi zhorsila plet..Proto bych se chtela zeptat co uzivas ty nebo co by jsi mi doporucila…Dekuji mockrat za odpoved Lucie

  • Sue

    You don’t have to eat 5 meals per day. 3 Meals is plenty and your metabolism will not slow down. If it suits you to eat 5 then do it otherwise don’t stress and have 3 meals without fear.

  • Sportler

    Hi Zuzana i am from germany and do kickboxing also train youre workout. Have you ever writte a book of you workout so i can buy it. Thank you

  • Jen

    I love your website and videos, thank you so much for taking all the time and effort to organize this!

  • doogie

    Why can’t I eat the same amount of food of five meals for just three meals? Would five meals a day spike my insulin levels? If my insulin levels are spiked all day then my body is going to start converting the carbs to fats and store in my body.

  • Satricia

    Hey zuzana and freddy,
    Thanks for the costant effotr you put into making our lifes more enjoyable! Im the jits girl by the way, and I was really overworking my body and I was struggling so much with nutrition, and this is going to help a ton because I go to work, standing on my feet all day and sometimes I dont have time to eat, unless I have little veggies cut up,, so if my self discipline is down…no veggies..so I get it, nutrtion needs to be balanced with working out..I train everyday, cept the gloden one day off, and sometimes ill throw in one of your workouts and It has been paying off! I have been gaining gold medals in the womans division and bronze in mens, snd when im getting tired I know I can keep going thanks to your workouts! The day I win gold at worlds, youll get a longer thank you note:) All the best! ~Satricia Knake<3 mucho LOVE!XD

  • http://crudefitness.com Clint – Crude Fitness

    Great job on the site Zuzana.
    Very inspiring stuff, and you have the physique to show for it all.
    I look forward to more of your posts ;)

  • Karla

    I was wondering for training is it recommended to cut out carbs such as refined, but to go as far as cut out fruit to get the maxim weight loss necessary? Basically it would be a meat and veggie type of eating.

  • MAnderson

    Hello Zuzana and Freddy,

    What would you say about someone who gets low blood sugar quite easily? What about eating no carbs after mid day? I would like to try this. Is it feasible? I do not want to suffer low blood sugar attacks; I do want to shed the last 5-10 Ib’s of adipose tissue. Also, I am currently about 185Ib at five feet nine inches. Is this ideal?

  • Tom

    I have a question about the 5 meals .

    Are each of the 5 meals the palm sized portions or only “in-between meals” ?

    Just to clear up some confusion I have.

    Keep up the good work.

  • Anil

    Thanks. Will that monitor!

  • Makayla

    My friends and I are trying to lose weight together. Im only 16 years old and at my school you are not allowed to have drinks and food in class. So could you give me some advice on how to eat 5 meals a day or use supplements. My friends and I love your workout videos on youtube but arent sure how we can do this diet plan.

  • Nicole G

    Thank you for such a motivating post. My husband and I are currently working on a plan and everything you said in this article hits very close to our guidelines set.
    Thank you for the inspiration – I envy your abs!

  • Keren

    Hello I wanted to say thank you for making this website. it is so informative and helpfull and real.. I have recently started working out with you.. everyday for the past three days and enjoying it… have not stop eating meat and greasy foods yet( once in a while) while visisting family and friends.. but are eating carbs after my exercise and pre breakfast exercise.. can you eat carbs twice a day if you have exercise twice a day?

  • claudia

    I did not see any mention to carbs such as grains, yams, or whole grain bread. I am getting the wrong impression, or you just eat protein along with vegetables?

  • Noelia

    Thanks Suzana…I love it!

  • http://www.twitter.com/Misticselene Natasha

    Great tips! I’m going to start this as soon as possible… unlike many of my fellow bodyrockers, my goal is to GAIN weight and muscle. So far, my muscles are starting to define with your exercise routines. But I still have my doubts on how to put on some weight. Can you help me?

    My height: 5’5″
    My weight: 112
    My Goal weight: 126

    Thank you so much!

  • Abi

    I love this:
    “If you see a grilled chicken breast go by your table covered in cheese and deep fried ice-cream sitting on top of a deep dish 10 cheese pizza ask for a plain grilled chicken breast and side salad.”

    So true!! And thanks for calling us all out on our diligence. It really is a matter of making a daily decision/commitment to what we are doing instead of convenience.

    As always, thanks!

  • Michelle

    You’re such an inspiration! I’ve lost 20 pounds doing your work out and i feel better than I did when I was a teenager. You’re beautiful and kind, thank you so much.

  • Josh T.

    Been of five meals a day for over a week now and loving it. Not sure I can go back. Rarely ever feeling full and feeling much more even in terms of energy and concentration. Also dropped coffee and replaced it with green tea. I really enjoy coffee but I hate “needing” it.

  • Heather

    This is great advice, I love it! I’ve know these tips for awhile, however I succumb to boredom in my eating all the same things.Would you be interested in posting a sample meal plan? Maybe give several fav. meals and snacks? Sometimes I feel like if I eat any more chicken I’ll Yack.

  • http://None Kat

    Hey you guys. Just wanted to let you know that I’ve been following this regimen for quite a while and I wanted to thank you.

    I’m a collegiate athlete so I definitely get sufficient exercise but I knew I needed to lose just a bit of weight to tone up a bit. I was pretty ignorant about nutrition and I was use to eating everything in my path. I wasn’t overweight, but I just really wanted to look like you, Zuzana! Nevertheless, I LOVELOVELOVE food so starving myself was out of the picture. Haha

    I stumbled upon your site over the summer and discovered some amazing advice. I’ve been eating about 5 small (100-400 cal) meals a day, every 2-3 hours and I’ve already lost about 15 lbs which was my goal exactly. The best thing is, I’m never hungry! I can thank the extra fiber in the form of whole grains and veggies for that. This lifestyle is the best for me because if it were up to me, I would never stop eating… I just live for food. Now, after I eat a sufficient meal, I don’t fret because I know I’ll be eating in 2 more hours!


  • Ghost

    Tvá snaha je pozoruhodná.
    Máš můj vděk.
    Nechť tvá dobrá ki přetrvá.


  • shmuck


  • Nikuša

    krásna, úžastná, ďakujem za inšpiráciu :) )

  • Anna

    Have I to do a workout 3 times a day?
    4 Minute Workout -> Breakfast
    Workout -> Lunch
    Workout -> Dinner

    Or only in the morning and than in the evening again?

  • mariana ballesteros oropeza

    huau!me impresiono su cuerpo de suzana y eso me inspiro a querer un cuerpo asi, aunque me va a llevar un poquito de tiempo. me gustaria que me asesoren por que estoy un poco confundida con eso de las rutinas, por que tambien me gusta practicar pesas.que me recomiendan?

  • Ben

    Can you make a video on this. You are a true pleasure to watch and learn from.

  • Pablo

    Hello i have a quistion…..
    before you begings with the fitness, you was slim? i mean you have a normal body?
    And when you started the fitnsess excercise you get strong?
    my question is, can de body change with the excersise?
    thanks for answer…

  • chris

    legends! – thank you :o )

  • Renu

    Hi Zuzana,

    Its really great to read your blogs & learn to get in shape in an extremely healthy way I am an indian and prefere to eat something thats savoury.. or somewhat spicy food.. Can you suggest better ways for your Indian BodyRockers :-) to consume their share of veggies & protien taking care of our taste buds.?? Hoping to hear from you. Also, if you can post some receipes on healthy salads or veggies.

  • Natalie

    Do Protein bars count for the in-between meals? Can I do ok with a Protein bar and a fruit (banana, apple, plum, etc)? I love the “Think Thin” small bars, 5 grams of protein packed into a zero grams sugars bar…

  • Alysia

    Hey Guys,

    So, I used to dance all the time. I started when I was 3 and it got really intense in high school. I never had to think about what I ate.. EVER.. and I had a 6 pack and was nice and toned. Now, I have a full time job and two part time jobs, so I am barely home. One part time is teaching dance, which I love and that is about the only evercise I have been doing. I have tried doing bits and pieces on exercises but some times I am so exhausted I just can’t.

    So, I have started watching what I eat, and am trying to eat veggies with every meal and fruit and yougart every morning, but I seem to still be gaining weight. I am going to try the 4 min morning exercise starting tomorrow and hopefully that will help.
    I was just wondering about coffee. I like to drink lattes and usually have one in the morning. I have switched to non-fat/half sweet but are these still terrible? I do need a pick-me-up in the morning and tea just doesn’t cut it. Do I have to stop drinking these?

    Thank you for helping so many people and motivating everyone. There is no one else to motivate me to work hard at this and I appreciate all the time and effort you put into this site, workouts and diet every day.

    Thank you

  • Bassma

    THIS TOTALLY HELPS! As a college student trying to keep myself healthy and fit it really helps that now i have some solutions to my time-management problems when it comes to eating right.

  • http://www.norbert-motz.at Norbert

    Cool thx for your explanatation… now i understand what you mean with 5 meals a day ^^ …

    I start the Programm today and it´s perfekt moment for me :) becouse i wana lose 20kg in the next 5-6 months and will change my diet.

    PS: I have a wish… i think you would get much more comments if you combine your website with Facebook Comment Tool … it allowed Facebook User to log in on your site with there accounts and they could rate your clips directly on your site …

    I follow you the next 5 weeks ^^ :)
    Greetings Norbert

  • Klara

    I found these sites today. Well, youtube recommended me some videos first. I am going to start tomorrow. I will do some notes all the time. I must say that I am really looking forward.
    7 months I broke up with my boyfr and I took on 7 kg. !!! Awful. So now I am almost 60kggirl. May be not that lot, but I dont feel well. I am not content with my body at all . And I recognize it every day, and until now, the only thing that made me happier was chocolate. But in fact, it was not happiness that I felt. Just emotional snack.
    I am from Czech, and I have a grandma that cooks original czech meals, very very very fat meals ! and I have parents that need to see me eating a big full meals as dumplings, sauce made of fat and cream and meat with some bacon or fat on it.
    I went jogging few times, I felt great after it, but I came home, and had a diner on my table , you can imagine what was it. So then the jogging was contraproductive.

    Today, I bought some vegetables and fruit for my restart.
    Hopefuly, expect my next comment full of real happiness and excitement.

  • Danča

    Zuzko nemáte někde návod v ČJ? Moc děkuji:o)

  • Katka

    Ahoj Zuzano, Fredy….. vcera vecer jsem nahodou pres youtube objevila vase stranky a jsem z nich absolutne nadsena. Zatim se tu pokousim jen orientovat, ale vase dietni tipy a cviceni jsou uz ted mymi favority. Drzim vam palce. Krasne pozdravy z PRAHY :)

  • Jonathan

    hi guys i just came acroos your website and am very impressed. i think its awesome that you take the time to teach others how easy it is to be fit and healthy. here in america most people live to eat but we must show them that they should eat to live! keep up the good work!

  • david

    I thought you are against protein supplements!? CONFUSSING……!
    Although I knew you will change your mind, because it all make sense to take them.
    very good!

  • enjoy what you eat

    Hi Suzanna,
    I love the enthusiasm you bring to your workouts and nutrition advice. Your constant encouragement is very motivating for us. I wonder if ‘earning your carbs’ makes carbs into a something you have to fear or worry about. Why not have the five meals, with protein and veggies, and a bit of carbs — if you like. And then just enjoy your beautiful body and the way it works for you every minute.
    Also, I think you should start your workouts by saying, Ready Freddy? ;-)

  • Amy Strong

    Hi guys! I love the tips… the kids and I are pretty consistent with the 5 meals. Anyone home with kids during the day can probably follow their childs lead with eating. Kids seem to be more in tune with their bodies needs, eat 5-6 times per day naturally, no emotional eating, and stop when you’re full (even when sweets are available sometimes). Plus, since the first priority for parents seems to be finding healthy choices for the children, it’s not so hard to make healthy choices for yourself right along with them. Hooray!!! finally an example where having small children helps with weight loss! Also, it’s sort of un-related, but I’ve found another great use for the gymboss interval timer… for anyone who it may apply to, it’s quite useful for potty training! Set it for the intervals appropriate for your childs needs and no more losing track of time. :)

  • Mel

    Hi Zuzanna!

    I wanted to know if legumes such as chick peas, lentils, kidney beans, etc., are proteins or carbs, and if they are proteins, are they complete or not? If not, what can you combine them with to make them complete?


    You are very inspiring.

  • Andrea Dre

    I have a great breakfast recipe that litterally takes 5 min. You can time yourself any everything. So first turn on the stove an heat a griddle that you would use to cook pancakes. Then get out your blender and add 1/4 cup canned pumpkin, 1/2 cup egg whites which is usually 3 eggs. 1 scoop vanilla protein, 1 tablespoon ground flax or chia, 1/2 teaspoon baking powder, and stevia if you like sweetness. Then blend it up and pour it onto the griddle. When you start to see bubbles flip the pancake and cook on the other side. This is a pretty good size pancake so you may want to use half of the mix for one and then cook another. No joke these are delicious. I usually put a little coconut oil on top to sub as butter or a tablespoon of cottage cheese and roll it like a crepe. Mmmmmm so good. Gonna make one tomorrow.

  • Andrea Dre

    I have a great breakfast recipe that litterally takes 5 min. You can time yourself any everything. So first turn on the stove an heat a griddle that you would use to cook pancakes. Then get out your blender and add 1/4 cup canned pumpkin, 1/2 cup egg whites which is usually 3 eggs. 1 scoop vanilla protein, 1 tablespoon ground flax or chia, 1/2 teaspoon baking soda, and stevia if you like sweetness. Then blend it up and pour it onto the griddle. When you start to see bubbles flip the pancake and cook on the other side. This is a pretty good size pancake so you may want to use half of the mix for one and then cook another. No joke these are delicious. I usually put a little coconut oil on top to sub as butter or a tablespoon of cottage cheese and roll it like a crepe. Mmmmmm so good. Gonna make one tomorrow.

    • Andrea Dre

      I meant baking powder not soda!!! Sorry

  • http://www.andreafryett.com Andrea

    First, i’ve been looking for this diet and how to do it properly for over a year. I saw nutritionists and all they did was charge me 70$ and give me the canada food guide. So THANK YOU!!!!!!!!

    Response in 3 parts…How, why, how i feel.

    HOW – I started the diet a whopping 3 days ago. First i work full time (45 hours) in a desk job, then i teach 5 dance classes a week (Evenings) and perform in resturants and theatres on the weekend and have troupe rehersals. This ammounts to not a lot of time to cook.
    I’ve been packing a lot of raw veggies with some cooked ones on top, and cooking extra chicken in portion sizes and keeping it in the fridge to grab, i also got the small tins of tuna that are ready to eat. For breakfast i pre-hard boiled eggs so i can grab 1, and fruit, again really easy to grab. Then to supliment the rest i found resturants that either have the food i want or are willing to change orders for me.

    WHY – the desk job makes me get fat, but the constant dancing requires a lot of food (especially protien) so i was constantly having sugar crashes….and then getting fat.
    It’s INSANE how much food it is! Before i was eating 2 times a day, and maybe half that much (but filling up on carbs).

    HOW do i feel? – So far i have not had the 3pm crash (like i normally do), i managed even to cut back on coffee AND i think i actually lost a bit of fat in 3 days (or it’s water) but i have more energy so far! I higly reccomend trying it out even just for fun!

  • SCM

    I cant agree more! I am going to try and eat 5 times a day starting from now even though I was taking greens+ already (great product by the way) And stop snacking on french fries at work!

  • sandra

    for me the five times a day is a challange but i write food diary to keep track on how mucht and when! :)

  • M…

    Hi you 2! I’ve started the diet challenge this week and I’m loving it. already lot 1lbs this week! :) :) I do have to admit that I’m having a hard time being creative with breakfast ideas… would you have any ideas other than egg whites and cottage cheese? thankx in adavance! CIAO

  • sarah

    hi suzanna;
    I’d like to know what should I eat at breakfast?
    Should I eat also vegetables or an ordinary breakfast?I wait for your advice,thanks

  • pag

    cool!! a great suplement is Herbalife, I have been drinking it about 10 years and I feel amazing!

  • http://danageminismyspace.com Dana Dominguez

    Hey SUZANA

    thanks a lot for all this information
    i really wanna start doing this challenge
    im going to start doing this challenge today!

    cause i have a big problem on eating!

  • http://www.beyourbestbootcamp.co.uk Fiona Weir

    Thanks for the advice. I am a fitness instructor and love all your advice and work outs..people will make excuses regardless of what wonderful advice you give them!”I cant as blah blah…. ” If you want to get the results then you need to do it and if you dont do it – you wont get the results!Plain and simple…looking wonderful takes serious dedication Suzanna is the perfect role model to this sentence. Keep up the fab work and i look forward to more of your advice!!

  • elyssa

    I just wanted to share my strategy for getting all the veggies needed every day. I wash and chop a bunch of greens and veggies and have those ready for 4-5 days of quickly throwing together a salad. It saves me time and ensures that I’ll have the beginnings of my healthy lunch every day.

  • Ruthie

    Thanks for the specifics! I used to hate working out, and dieting was bothersome. However, after finding you guys about a month ago, everything has been made into something enjoyable. I’ve followed all of your workouts and diet challenges, and I’m loving it :) Just reading “5 meals a day BodyRockers club” makes me giggle, and makes me happy to be doing something collectively. :)

  • Donny

    I personally do the “get everything together in the morning” routine. Also if you have an office job, set up Outlook appointments with reminders well in advance, this way it is in your face and you can avoid unexpected crisis causing you to miss your meal. This also works well for water consumption too if your bad about getting your regular water intake in. I would set my outlook and drink one bottle of water at several intervals throughout the day until it became habit.

  • Adela

    Interval eating :) )

    When I saw the “title” i tought you have to set the intervals and in the longest one you eat everything how fast you can and in the shorter one you take a little break.

    Or a better alternative: set intervals (e.g. 30 sec) and put food into your mouth only when the timer beeps. This would work if you have time and you are struggling with fast eating. (Calm down, set your timer, eat! Only when you hear beeps :) ) )

  • alan

    Hi great site, great information. Inspirational. Is there a way to subscribe to this site so I get emailed when you update the site?
    Kind regards,

  • Melina

    Anyone have any suggestions for cutting out sugary coffee drinks?? I’m addicted and I don’t like plain coffee but I need caffeine to get me going in the morning! Thanks :)

  • JL

    Now that Zuzana is back to eating animal protein, can you share a what she eats throughout the day?

  • http://www.feelgoodfoto.com Kamal

    Thanks for such a great site with all the useful tips.

    I love having the convenience, so could I just take 4 protein shakes a day and have 1 solid meal? Would that give me the same results?

  • Monika

    In the picture I can see some potatoes. It means that we should eat this products.??

  • http://facebook/hotmail mariapia

    Hey! I have seen your videos upon youtube for a while; however, i did not know that you have your own website! that is amazing! I have ordered the pedometor, so TRE excited!!!
    i have returned to school, and am on the Running team; however, pre to that, i was training for fitness competition, and now that i am back in school gear and running, i can’t do the work that i was, and i have gained some weight back; however, it started after i returned home from Vegas, being off a strict diet for a couple days, envolving my body with alcohol that it was not, i gained some weight back, but i am itching for the runnin season to be done, so that i can hit up my crazy routines. i have decided to become a vegitarian, and I was wandering if there are any nutrition plans, examples ect… as well what type of cross training i could do. i watched the recent video of your old routine, so i will try that, cause it does not involve any free weights, just our own weight.
    any tips?

  • suzan

    amazing guys, you are defiantly the best ,thank you.

  • Ani

    Hi Zuzana & Freddy!
    I am so excited about doing “whatever you say to do”:) If 5 small meals a day with lean proteins, fruits and veggies can help me look and feel like you do, then I’m doing it. My biggest challenges are that I am not crazy about vegetables (for some reason I don’t find them taste satisfing, but I am hoping that will change over time) and I do love one piece of pizza once or twice a month. But if we eat well the rest of the time, I guess that’s ok. I’ll just have to do an extra 15 minute work out that day, right:) But eventhough I only have about 15 lbs to lose, it is still a life change for me and it suddenly dawned on me today that this will be a ‘whole life’ change. Not just while I am losing the weight. Wow, exciting:…..so much to learn and a new way of being to experience.

    And I have discovered that when I feel fatigued or run down, it is usually because I did not drink enough water, like today:) DRINK UP the water everyone!!

    I love you guys:)!!!!! Thanks for all you do for all of us. Lots of love to you both!

  • Mimi

    Great advice, thanks.

  • JessicaEntrekin

    Question about BREAKFAST… What do you recommend for breakfasts? Or should I just get used to whatever lean protein plus 2 cups of veggies, etc, for breakfast? A veggie/protein omelet was something I thought of, but what could some other options be that fall in line with what we’re doing? I treated myself to oatmeal this morning, since I do my workouts in the morning – but I would like you guys’ opinions on some other options, for days when I/we don’t workout in the mornings. I know you guys are slammed and I may never hear back from you directly, but hopefully I’ll hear something on this soon in some way. I hope you are enjoying your Thanksgiving!

  • Esther

    So let me get this right?! All 5 meals should consist of the lean protein, veggies and fruit. Or 3 meals should be this way and the other two healthy snacks?

  • Arianne

    Hi everyone! I just found out about bodyrock and it’s awesome! I really appreciate the information and I am so pumped to start the 5-week challenge. I just ordered my Gymboss Interval Timer and as soon as that comes in the mail I am going to hit it hard.

    Just a question about the 5 meals a day – for the protein portion of the meal, do nuts count? If so, how many would equal a serving of protein?

    Thanks again!

  • Don Mac Neill

    I was wonder if you can use a protien powder for the in between meals.

  • http://fithappyhealthy.com/blog Anita

    Great tips guys – thank you :) . If I may add 2 more things that have proven useful for me:

    1. In restaurants, if you order a salad – always ask for the dressing on the side. That way you decide how much of it to have. In Spain it’s easy because most salads come unseasoned – but we can ask for fresh lemon and we get EVOlive oil.

    2. The 5 meals a day is our challenge, so by the natur eof the word – it means that we have to make it a priority to comply. I’ve noticed that until I make a task a priority – I will not make it happen.

    So if you really want to do this challenge so you can see the awesome benefits – make a plan with the tips above – prepare – and make healthy eating the priority for these 5 weeks.

    BTW – after the 5 weeks you wouldn’t know how you did it any other way :)

  • karen

    i’m gonna start this today..lets see how i do! :) but i have a few questions like what can be a perfect breakfast like what can we eat…and for the 5 time meals we have to eat veggies and the proteins? or treat two meals as snacks if so what can we eat? also i’m so lost idk with what workout to start with..hehe but i love ur website! thanks for sharing!!

  • Marcel

    Thank you so much for all your advices !

    As a former long distance runner, you gave me a ”push” to go back to training… And my belly asked me too, anyway…

    I’ve just ordered my Gymboss !

    Thanks again !


  • Terri

    Ok, It’s time to get rid of this muffin top once and for all..I’m in!

  • Katja

    Thank you so much to Zuzana & Freddy! :)

    In the few days since the 5 Meals a Day started, I am noticing happy changes. I did not realize I wasn’t eating enough.

    My body is responding well to this plan! By the next 3 hour mark, my tummy is growling and ready for another dose of food. I feel light and lean, not tired.

    This is great advice, just what I needed to keep my lean muscle from all the hard work outs. This was my biggest downfall, not eating enough protein or often enough through the day. My muscle is saved! :D

    Proud to be in 5 Meals a Day Club :)

  • Malou

    Good advice. Thank you!!! :)

  • Meghan

    This will be hard for me, not because I don’t want to chop veggies every day but because I work at a restaurant, so lunch time is rush time for me. I really don’t have any down time to get a snack in cause if I’m not preping then I’m washing the hill of dishes. Does anyone have any suggestions?

  • Tasos

    Hahah! I love your writing style!
    I was in stitches when I read the “it’s yum yum time” and “that is why it’s called a challenge and not cake” comments. Not to mention the “grilled chicken breast covered in cheese and deep fried ice-cream sitting on top of a deep dish 10 cheese pizza”!

    I can tell you were in a good mood when you wrote this :D

  • SLS

    The statement that eating consistently throughout the day will “give the body reason to burn fat” is completely wrong. The body burns fat when there is no insulin in the blood. When you eat, you release insulin, and when there is insulin, the pathway for lipolysis is shut down. That’s not controversial, that’s simply fact. You burn fat while fasting or by not raising insulin (not eating carbs). You should use fat as your energy source, not carbs, it is the way humans have lived for hundreds of thousands of years. It really cannot be that much more clear. You don’t find bread, pasta and lots of sugary fruit in the wild.

  • Devery Andrews

    You all nailed it, thanks!!! Looking forward to the 5 week diet challenge.

  • Liz

    Thanks for all the work and effort you guys put into helping us change our body and lives! I am so excited about this, but I am also feeling a little overwhelmed being creative with ideas to fit our new diet challenge. Do you think it would be possible to have a section where other BodyRockers write in to share their menu ideas and other strategies to fit in a busy girls work day?

    Thanks again!:)

  • Lydia

    i think you should also mention that for snacks you can have two tablespoons of peanut butter or almond butter or even an handful of nuts, the healthy oils are necessary for your body and they’re quick snacks or in between meals. Think an apple w/peanut butter or celery sticks w/peanut butter, yum.

  • Gina

    The idea about the gym boss timer as your food timer may back fire. I know it’s hard eating 5 times a day, I work in health care and one hour can turn into…. oh wow its time to clock out. I think focusing on listening to our bodies is better than the timer. It promotes conditioning the sound of the beep= food time. Not such a good thing when you are using the timer for a work out. Example : http://www.metacafe.com/watch/1079423/the_pavlov_altoid_theory/
    Just saying watch out or you maybe setting yourself up for extra eating w/out knowing it because you worked out and heard the beeps.

  • nadia

    So we went from listening to our bodies and eating real food that our grandmother recognized in reasonable portions to eating protein powder balls with an interval timer?

    I will continue to do the workouts because I love them and you guys do such a good job, but I don’t know if I can do this diet thing…it’s way too american for me :)

    thanks for all of your hard work as always!

  • Noriko

    Thank you for the 5 meals a day plan! Using a timer is a good idea! I’ll try it tomorrow. The protein balls recipe is interesting. I’ve never had protein powder before but I’ll give it a try.

  • d

    you guys say that we have to eat five MEALS a day.. why can’t we just eat three meals and two snacks in between?

  • HannahHan

    I love you guys! I tell all my friends and coworkers about your site because I’m in love with your workouts and your health advice! Thank you!

  • Laura S

    I liked your old method of nutrition. I personally dont like this method. I was amazed at how much food you ate in a day when you showed us.
    You’re advice first was eat when you’re hungry, and stop when you’re full (before you’re full really)
    eat natural foods, nothing processed.
    Like you said before, our bodies are naturally programmed to tell us when we need food and when we’re done. If we chose the right foods we should be in the best shape possible.
    Why the sudden change of heart?

  • Susan

    This is not rocket science folks. Its very easy. Follow Zuzana and Freddie’s tips and this can be accomplished easily. Your two extra meals could be nutritious snacks. For example, yogurt and a piece of fruit or a handful of nuts and some cheese or 3 cups of popcorn or a fruit based smoothie. Make it ahead of time and take it with you. Good luck everyone!

  • Zuzka

    I`m starting with this 5 week eating challenge tomorrow and I can`t wait to see the results. You guys are such an inspiration and thank you both!

  • Ana

    This’ll be kinda hard, since I work at a restaurant..and I’m around food alllllll the time, it’s frustrating!lol, but I’ll try it :)

  • Beaden

    Hi Zuzana,

    I know you drink coffee daily and I just wanted to know how to take it. Do you add in nonfat milk and/or sugar? Or do you drink it black? I want to make sure I am not holding myself back with the sugar and milk.


  • Sacha

    Zuzana can you put up some pictures of what you get for bfast, lunch, and dinner as well your snacks.
    I still have trouble with portion size.

    Thank you

  • Doug

    Thank you so much! Its hard enough trying to figure out a good routine to go by and this helps ;) Thanks guys!

  • Agatka

    You are so motivating, thanks!

  • Vesna

    Privet Zuzana
    i started your workouts a month ago but i have to say inestead of 3 times per week i have been doing 6…i can already see resaults and im so happy about it but i need to ask if that pace is bad for me(altough i dont feel any extra pain)?
    I also implemented the 5 meals per day chalenge all tough i moderate it not eating meat more than once(i really can not)…but veggies and fruits-absolutely….
    Thank you sooooo much

  • Crystal

    Hey guys, another quick tip when eating salads in restaurants: ask for the dressing on the side and mix it up with as much water as there is dressing BUT only use half of this new water/dressing mix. Gives you half the calories, still tastes good and changes things up from the regular oil/vinegar!:)

  • Laura F

    Hi Guys,

    Just want to start by saying these are great strategies! I just wish I could implement them in my own life. I’m a registered nurse and work shift work, so it’s fine to eat 5 meals on my days of. However, due to the nature of my work there are days where I don’t even get a break and find myself eating whatever I can get my hands on. Also, I end up stuffing food in my when I’m not hungry, because I don’t really know when I’ll get another opportunity to eat!
    I guess all I’m trying to say is… I’ll definitely implement this diet strategy on my days off… Better than not at all, right? ;-)

  • Saima

    I was at a plateau back in July, when I had been @ 136 lbs from Nov 2009 to July 2010. I decided it was time to focus on my diet as well – to work out and not see results meant I was doing something wrong.

    I began eating 5 times a day – incorporating healthier alternatives in between meals like oatmeal, fruits and veggies. I follow your workouts, Zuzana. I finally dropped 5 lbs after coming to a standstill for nine months!!

  • Stinker

    I’m with Katarina – I am terrified to even attempt to eat 5 times a day for fear that I will gain weight. I have been following the work-outs for 3 and 1/2 weeks, eating lean protein and veggies, and have only lost 2 lbs! I am doing this primarily to lose weight, although after 3 weeks – I can’t wait to get home and see Zuzana’s coffee talk and the work outs – I love the sweating and discipline. I really will be devastated if I start gaining weight, so this challenge scares me… I’ve been listening to my body and eating only when I’m hungry – which means that I am eating about every 3 hours – but my ‘between’ meal food has been a cheese stick or a handful of cashews..Someone talk me out of this! 2 lbs in 3 weeks is depressing…

  • Sarah

    Zuzana, I am trouble viewing videos, I do not see them on the site when I pull up your workouts. Are you not doing your worksouts as videos anymore?

  • Mila

    I used to work at home for many years. As I started going to school and working outside the house, I became more organized about my meals since the college cafeteria and other fast food places were offering not so nutritious options.
    Planing meals for a 14 hr long day is rather hard but completely doable. I make a couple of healthy wraps, feeled with tons of greens, pack my favorite yogurt, a banana, cup up veggies, a hard boil egg, and whatever else comes to my mind. I don’t deprive myself from french fries here and there, and notice that I am actually losing weight, eating more often, but in smaller portions.
    Thank you guys for a continues encouragment and all the guideness you give to all of us!
    As a lot of your followers often say, you guys are a true inspiration!

  • Maria

    I can honestly say that finding your site has probably been the best thing that’s happened to me in over a year!

    I’ve been diagnosed with anxiety and panic disorders and go through bouts of depression a couple times a year. During those weeks, I become lethargic, hopeless and stop focusing on my future goals altogether. Medication does not help. I’ve noticed the way I get out of these moments of mental weakness is through dieting and exercise.

    I have been following your blog and videos for 3 weeks now. I was on YouTube and accidentally stumbled across a video of your trip to Italy and followed the link to your site. Thank you so much for your continued effort and the challenges you provide to make ourselves the best we can be. You guys have given me the hope and motivation to move past everything and become happy and healthy again! You are my rock!

    Much love,


    P.S. I’m really excited about this 5 week challenge! I’m even trying to convince my roommate to do it with me :) . However, I am a bit lost as to what we should be drinking?

  • Shiny

    Well done! Excellent info. Especially the last paragraph about resistance…
    If people could just identify their resistance, become aware that all of their “justifications” or “excuses” for not making changes are actually ‘resistance’ and not valid reasons for keeping their current habits, then they could be set free from their own self-imposed limitations and realize that EVERYTHING, what we eat, drink, feel, think, do, and say, is a choice.
    With this challenge, BodyRockers have some choices to make! The choices are easy when resistance is seen for what it is, let go, and health truly becomes a priority. The choices are hard if one clings to their resistance in whatever form it takes.
    Thank you Freddy and Zuzana for sharing this perception of reality.
    “If you think you can, or think you can’t, you’re probably right.” H. Ford

  • Jamie

    Hi there,
    Love your website! I’ve been doing the beginners workouts because i’m basically obese and have to start somewhere. My question is about the 2 meals in between breakfast and lunch dinner etc. Are we trying to fit protein and veggie in EVERY MEAL or just breakfast, lunch and dinner? I’m trying to figure out how to make the snack time fit into that equation. I can do a yogurt and fruit or celery and cottage but I just need more ideas of what to eat during snack time. And also breakfast ideas? I can only think of egg whites and an apple. Because we can’t have cereal and milk right?

  • JL

    I was also a vegetarian, but now I am finding my muscles do not seem to be re coving as fast from workouts compared to when I was eating meat. I don’t know if it is all mental, but I am making sure I get my adequate intake of proteins from nuts, beans, etc. But my muscles feel more fatigued and not as fresh- I lead a very acive, athletic lifestlye. Now that Zuzana is back on animal protein, can you share a sample eating day? I appreciate all your advice, thanks so much!


    Hi Zuzana, I’d like to ask you what do you eat for breakfast (it’s difficult having veggies at 6.00 am….)
    And for protein is good low fat milk or yogurt? How much I can eat?
    Sorry for my bad english,but I’m Italian. Bye

  • abhi

    here in india we almost munch anything anytime,so dvelope fatty and unatractive body so easily,beside this all the stress is on study well no sports and earn big bucks.surely u both have been motivting me for more than a year.now i respect my body like never before.i have started following 5 meal a day trick to shed my last 5kg to watch my abs,thanks alot.

  • Tess

    Really enjoyed the post- Thanks guys!
    Very practical tips for eating healthy on the run!

  • Tina

    Hi guys,
    You guys seems working very hard. and I see a lot of nice comments. I have been surffing around your site for a while and I could not help myself to writ tihs because I remember reading your post about against protein powder. But it seems you change your mind. I am glad that you are finally accept the fact that your body need those supplements.
    I bet Zuzana must have a lot of aches and pains most of time. I would think you know that protein powder has BCAA in it, it will help reducing your aches and pains big time.

    Good luck with your new challenge and I can’t wait to see what you guys are going to come up with next. Tina

  • Niki

    Great post guys thank you so much!! :)

  • Paula

    Hi Zuzana & Frederick,

    thanks for Your ideas & suggestions on planing these 5 meals a day.
    The new recipe is also super. It’s really perfect for having a meal while beeing on the go.

    I still have some more questions about the new eating strategy, which other bodyrockers could also have :

    1) What could one eat for breakfast, if sweet food is prefered and according to the new eating strategy there should be lean protein, veggis & fruits included? Do You have any advices?

    2) Should all 5 meals be the same size or the ”in-between” meals are like snacks (respectively smaller as the main meals)?

    3) At what time should be the last meal taken? Is that actually relevant?

    4) @ all: Is there any webpage, where are recipies suitable for the 5-time-meal- strategy?

    Thanks in advance for sharing your ideas.

    I wish You both & all bodyrockers a nice Sunday:)

    Best wiches from Bodyrocker Paula=)

  • Katarina

    Me personaly can’t eat 5 meals a day. I tried but I started gaining waith, not loosing and my porsions weren’t big. So my 5 week challenge will be to eat more healthy and stop emotional eating completely.

    • Samantha

      You shouldnt be putting on weigt with just 5 meals a day. Are you sure your portion sizes are in line with Zuzannas advice? If you are having small meals like chicken breast and salad or fruits, you wont be eating more than 1000 cals a day, most women burn more than 1300 cals a day just by breathing and walking? Whats your weight? I plan my meals and do this by understanding with nutrients are in each food i eat. This helps me control my weight and understand what exercises work for me

    • Tia

      Hi Katarina: You were probably eating more calories than you’re used to. Eating 5 times per day will actually make you burn calories more efficiently, but you have to make sure that you’re not eating more calories than you need. This is a tried and true method used by fitness professionals. It does work. It’s tricky to measure calories, I know. Try getting a scale that measures your food in grams and ounces. I think you get get them at Bed Bath & Beyond.

  • Nina

    Thanks for all the additional information :) I have a “5 meals a day friendly job,” but my hubby and mom (she is starting this with me too) works 12 hours a day nights and day shifts, so they need some special plan :) Spending some short time a day planing a meal for your next day is now a part of my day :) I decided to do 2 day plans, on Sunday I will plan my meal for Tuesday and Wendesday, on Tuesday I will cover Thursday and Friday, and on Friday I will plan Saturday, Sunday and Monday. This way I will go shopping 3 times a week (plus everyday supermarket visit for veggies, which I do anyway for some time).
    I started this challenge yesterday and I feel so excited about it :) Can’t wait for another information! Thanks guys :)

    • http://everybodyevolves.com Dana

      Hi Nina,
      I am a Nutrition Consultant (& a Master Fitness Instructor who also owns & manages a fitness studio in Jersey) & work with clients who work crazy shifts at their jobs & I suggest protein shakes in between. Maybe you can’t sit down to eat, but you can probably chug back a drink. Have it mixed up in the fridge, ready to grab & go. Or measure the powder out in a sealable cup, then while at work add water, milk or juice, ice optional, & shake it up. Just be sure to stay away from artificial ingredients in your protein powder. Designer Whey is a decent brand. Bars are great too. Clif bars are small enough to fit in your pocket & can be eaten in about 3-4 bites, (chew completely before you swallow!) clif is made from quality ingredients & packed with protein. I also suggest supplementation with a quality multi too, since NO ONE I know gets the adequate nutrients they need from their food anymore – not with manufacturing the way it is these days. I hope some of this helps you! :-)

  • Marianne

    While I know that people have great success with eating 5 meals per day, it has nothing to do with “maintaining” your metabolism. The human metabolism is made to survive for longer than 3 hours without food.

    Getting lean is all to do with TOTAL calories. Whether you eat them in 5 meals or 1 meal, it’s all the same, if your burn more than you eat.

    I follow Intermittent Fasting, and both me and my other half, Andrew have seen better results than ever before! We fast everyday for 16 hours then eat 2 larger meals during an 8 hour period. The most important thing is fasted training. This approach has allowed me to keep my muscle and burn JUST FAT!

    Good luck everyone with your tiny 5 meals a day. I’ll be looking forward to my BIG dinner LOL


  • Elodie

    Hi Zuzana and Freddy,
    You have great advice concerning the way of organizing meals for the day..As you said,eating five times a day is more beneficial and setting the gymboss is an excellent way not to miss a meal. But for example, I work in the nursing profession,and being able to eat every 3hours is not always possible and sometimes i even find myself skipping meals, so what can you advice for this?
    continue with the great work! cheers :)

    • Laura

      I hear ya Elodie! I work in a restaurant where normally when it’s a time when I should be eating, I’m busy having to serve meals to others. I can’t stop to eat during lunch or dinner. What I do for those times, like Zuzana suggested is a protein shake. I bag up the powder for it and then just add it to my water bottle. It helps a lot.

    • Lvette #1

      Do your co-workers take smoke breaks? If some do, then you can definitely fit your meal time into those breaks. My best friend is a nurse and she follows this same meal plan. She just schdule our meals around the usual break time. when other nurses take smoking breaks instead of snacking on a chocolate bar, she eats an apple with half a can of tuna or half pita stuffed with veggies with 100g sliced oven roasted roast beef.

    • sarah

      i have a busy lifestyle too and i buy ready to drink protein shakes – i’m sure you would even be able to drink one on a quick bathroom break if you had to. my personal favorite is monster milk (made by cytosport) it has 330 cals, 5 g fiber, zero sugar and 45 grams of protein per bottle, and it’s lactose free so it’s easy on the stomach and delicious! but there are many others out there too – go check out a vitamin/supplement store!


    • Donny

      If I may add my two cents, as I have had to struggle fitting a healthy lifestyle into “student lifestyle” and “corporate lifestyle”, since it is a small meal, keep an emergency meal handy like a baggie of unsalted almonds or a Cliff’s bar. It may not be the most filling or, to some people, appetizing, but it will keep you full and energized while keeping your metabolism in check, maybe even a banana or something that will keep well on the go. I do a lot of lab work now so I know how limiting it can be working in a sterile work environment, it just requires planning and a little patience.

  • Marta Zinca

    Hi Zuzana,

    You are a great motivation for me. I dream of looking like you someday. I’m from Romania and i recently started to follow up on your work. I’m going to start tomorrow the 5 week challenge. I try to do the workout you’re suggesting, but i can’t do it all, because i live in an apartment, and the downstairs neighbors are not too happy when i jump around… :) Instead i practice only the exercises that don’t involve too much noise.

    wish me luck :)

  • Yvonne

    I think these are good ideas to get people on the road to wellness. I am gonna start with a green smoothie with Chlorophyll daily as a way to get more veggies and goodness into me :)

    • Kali

      Vitamineral Green is a great suppliment to add in your smoothies. The health benefits are endless!

  • sisy

    amazing post guys!

    congrats on what you are doing with your blog, I´m learning a lot from you and I´m sure many people is doing it as well :o )

  • john

    Nice explanation of the 5 meals a day and I love the idea of using the gymboss to let you know when to eat, I’m starting tomorrow. All I can say is more information, more is better!!

  • Lauren

    Thank You Both

  • Becky

    Hey guys! Thanks so much for the specifics- it definitely helps a lot! Is this tied into the 5 week challenge program by any chance?

    • Frederick

      Yes it is!

  • Anna

    Awesome, thanks!!!