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

What happened to three 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: Avocado Wholewheat Toast (click here for recipe)

MID-MORNING SNACK: Canned tuna mixed with plain yogurt, balsamic vinegar, and onion on celery sticks

LUNCH: Baked red peppers stuffed with lean beef, olive oil, onion, parsley and horseradish

MID-AFTERNOON SNACK: Beef jerky, fruit of your choice

DINNER: Grilled chicken breast, broccoli, brown rice, mixed salad

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