Eat Every 2-3 hours and a Great Recipe

It’s important to eat consistently every 2-3 hours. It’s also important to not ever go under 1300 calories per day. Logging your food and activity daily is a great tool to give you a good understanding of what you are eating and what the nutritional value is of what you are eating. I’ve logged daily for well over 2 years and it is a proven fact that those who log daily have better success than those who don’t. Although I trust myself for the most part not to log daily, the times I have not logged for a period of time has allowed me to slowly let bad habits creep back in.  So, I choose to be consistent and log daily.

There are many FREE websites and phone logging apps out there. My favorite happens to be Loseit  It’s easy, shows your nutrient percentages, which is very helpful when following a particular ratio, for example 40/40/20. Loseit also has a great phone app that includes a bar code scan.  It’s an excellent tool.

Eating every 2-3 hours keeps your metabolism firing. Here is what I recommend:

Breakfast, snack, lunch, snack, dinner, snack (optional depending on calories consumed for the day).

Snacks do not have to be a huge amount of calories.  An apple and a handful of raw almonds. Cottage cheese (not fat free or reduced fat, they are full of “filler’s to make them taste better) and fruit.  Whey protein.  Shakeology . 2-3 ounces of lean meat.  Baby Carrots.  Or these awesome Turkey Muffins.

This is not my recipe.  These come from an inspiring young woman named Jamie Eason.

Eat Every 2-3 Hours and a Great Recipe!


Turkey Meatloaf Muffins

Calories: 80 Fats: 2 grams Carbs: 4 grams Protein: 11 grams

Click To Enlarge. Turkey Meatloaf Muffins.


  • 2 lbs ground turkey (or chicken)
  • 3 egg whites
  • 1 cup quick cooking oats
  • 1/2 tsp ground cumin
  • 1/2 tsp dried thyme
  • 2 tsp dry yellow mustard
  • 2 tsp black pepper
  • 2 tsp chipotle pepper spice
  • 1 tsp salt
  • 2 tbsp garlic powder (2 cloves minced)
  • 1 small onion (finely chopped)
  • 2 celery stalks (finely chopped)


    1. Preheat oven to 375 degrees.
    2. Spray muffin pan with canola or olive oil.
    3. Mix all your ingredients together in one large bowl.
    4. Roll the mixture into balls and place in muffin pan. Muffins should be about the size of a racquetball.
    5. Bake for 40 minutes.

Makes 12 muffins.

Serving Size: Women: 2 muffins Men: 4 muffins

Keep in mind that these can be adjusted to your liking. You can add different fresh herbs and spices.  I love putting an italian spin on these.  I also use 1/2 the amount of rice or oats.  I sometimes leave out the grain all together but instead I use Ground Bison Meat or Lean Ground Beef.  Leaving out the grains with the Ground Turkey does not work so well.

These make the best snack.  They are also very good served with or on top of your favorite green salad.





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