Time for another installment of Sample-6, examples of an easy combination of meals and healthy snacks that will help you eat the desired 6 times per day. In case you haven't heard, eating 5 to 6 small, healthy meals per day is the optimal way to increase your metabolism and lose fat using only dietary change.

What happened to 3 squares, you may be wondering? Nothing, really. They've just been split up into smaller meals.

With that, here's a great Sample-6:

BREAKFAST: 2 eggs; half a glass of skim milk; 1 slice of whole wheat bread topped with 1tbs of natural peanut butter

MID-MORNING SNACK: Fruit of your choice

LUNCH: Chicken Caesar salad with 2tbs of low-fat dressing

MID-AFTERNOON SNACK: 1/2 cup of almonds or walnuts

DINNER: 4oz lean steak or chicken, served with 1/2 cup of broccoli and 1/2 sweet potato

EVENING SNACK: 1/2 cup of cottage cheese mixed with 1tsp of sugar-free jam