The concept of a mini meal diet is to reduce the size of the traditional three meals and instead eat six smaller meals daily. This method is believed by some to help boost metabolism and weight loss, but researchers agree that weight loss is determined by the total number of calories consumed, not how often you eat them. Those who prefer to eat smaller, more frequent meals should consider calorie content and nutritional balance for their mini meal selections.
Breakfast Mini Meals
Experts agree that breakfast is integral for any diet program. Breakfast jump-starts metabolism and helps you stay fuller, longer. Select a morning mini meal that is rich in nutrients for a healthy beginning to each day.
MayoClinic.com reports that the foundation of a healthy breakfast lies in whole grains, low fat protein, low fat dairy items and fruits and vegetables. Choose a breakfast meal that contains at least two of these four selections, the website suggests.
For a healthy mini breakfast, combine one cup of cooked oatmeal with 1/4 cup of fresh berries and 1/4 cup of low-fat milk. This meal combines whole grain, dairy and fruit, three out of four of the suggested healthy options.
One slice of whole grain toast topped with 1 tbsp. peanut butter and sliced banana is another balanced mini meal breakfast option. Drizzle with honey for additional antioxidants.
Lunch Mini Meals
To minimize your lunch, ditch the "and" concept often associated with this meal. Soup "and" salad, sandwich "and" chips or burger "and" fries are longtime menu partners that instill the notion that a meal must come with a side dish. When following a mini-meal plan, stick with the main fare and reserve the second dish for another meal.
A good base for a healthy lunch is the mini whole wheat pita. Already sized right, this complex carbohydrate is easy to fill with healthy options. Mix 1/4 cup of low-fat ricotta cheese with 1/4 cup chopped spinach. Scoop the mixture into the pita's pocket and heat in the toaster oven to create a mini calzone.
A potato topped with vegetable and reduced-fat cheese packs several nutrients into one small meal. Bake or microwave a medium potato until it is soft. Slice open and top with chopped broccoli, turkey chili or salsa and sprinkle with reduced-fat Cheddar cheese.
Dinner Mini Meals
Rice and beans is a healthy mini meal that combines protein-packed legumes with whole-grain brown rice. Mix 2/3 cup of cooked brown rice with 1/2 cup of cooked black beans. Add 1 tbsp. of lime juice and sprinkle with low-fat Cheddar cheese. Heat the mixture in the microwave for one to two minutes.
Try a chicken and avocado pasta salad for a balance of protein, complex carbohydrates and healthy fats. Mix 3 oz. of grilled chicken with 3/4 cup of whole wheat pasta such as elbows or rotini. Stir in one chopped avocado and one chopped tomato. Drizzle with olive oil and sprinkle with salt, pepper and garlic powder. Stir to combine all and top with a dash of grated Parmesan cheese.
Sweet Mini Meals
Stock the ingredients for sweet mini meal ideas; sweet mini meal options can be healthy and satisfy cravings as well.
Core, slice and top one medium apple and sprinkle with brown sugar. Bake or microwave until apple is warm and sugar is caramelized. Top with 1/4 cup low fat ricotta that had been pureed with 1/8 tsp. vanilla extract and 1/4 tsp. cinnamon.
Spoon to layer 8 oz. reduced fat vanilla yogurt with 1/2 cup granola and 1/2 cup fresh, sliced strawberries.
Spread 1 tbsp. almond butter on one whole grain waffle. Top with a drizzle of honey or reduced-sugar jam.
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