Lets start our six meals a day menu with a list of foods you can eat. This is by no means exhaustive though so feel free to use your common  sense or seek further advice from any of the external links on this site.

-Protein

Chicken
Turkey
Lean beef
Shrimps/prawns
Tuna
Mackeral
Sardines
Plaice
Salmon
Trout
Virtually all other seafoods (I sometimes have mussels, cockles, crab, lobster etc. for a change)
Cottage cheese
Low fat cheese
Skim milk
Protein shakes
Eggs

- Carbohydrates

Brown bread
Bran flakes
Oatmeal
Apples
Bananas
Pears
Grapes
Oranges
Passion fruit
Most other fruits
Potatoes
Brown rice
Pasta
Wholemeal pittas
Wholemeal tortillas

- Other

You can also add a variety of vegetables to your meals to add bulk and/or flavor such as peppers, onions, mushrooms, peas, lettuce, cabbage, tomatoes and so on.

Seasoning is allowed though try to keep salt to a bare minimum and low-fat or fat free dressings are allowed also if you can find them such as:

Mayonnaise
Cesar salad dressing
Thousand island dressing
Cranberry sauce
Sweet chilli sauce
etc.

Also don’t forget that you can buy meal replacement diet drinks that will cover all bases for a meal though should be used in moderation (no more than 2 of your six meals a day) so you can be certain of getting a properly balanced diet.

We have discussed portion sizes elsewhere so it’s just necessary to say that to make each of your six meals just pick one form of protein and one of carbohydrate.

Include vegetables and some dressing and you’ll be well away. You’ll quickly learn which foods are “OK” and which are to be avoided but until then why not use the above information as a shopping list and menu guide?

Print it out and take it to the grocery store with you for the first few weeks until you get used to it - it’ll make your shopping trips quick and easy.

In terms of preparing your menu you can now plan days or even a week in advance. Try randomly picking something from each list and consider how best they can be combined into a tasty, wholesome meal.

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