Ready for another installment of Sample-6, where we offer up an example 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 or healthy snacks per day is the optimal way to increase your metabolism and lose fat using only dietary change.

If you're wondering what happened to 3 squares, the answer is nothing, really. They've just been split up into smaller meals.

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

BREAKFAST: 2 boiled egg whites, 2 slices of wholewheat bread, 1/2 banana, glass of milk

MID-MORNING SNACK: Protein bar or shake, handful of grapes

LUNCH: Grilled whitefish, mixed vegetables, brown rice

MID-AFTERNOON SNACK: Small spinach salad, tbsp of natural peanut butter

DINNER: Lemon chicken, asparagus, glass of red wine

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