The first part of the plan is a new take on a Dr. Oz staple: automating your meals. For those working long shifts, like the nurses seen on The Dr. Oz Show, eating 6 smaller meals throughout the day will provide constant energy and prevent you from making bad eating choices when you're starved and there are few options.
Each day, bring 6 mini-meals with you. Eat them in the same order so there is no room for error.
Mini-meal #1: Protein
You can choose from a variety of food choices, but your first meal must be a protein. Healthy options include:
Click here for a healthy salmon burger recipe.
Mini-meal #2: Healthy Fats
Again, there is flexibility in the kind of healthy fat you can have, but keep the food in the same category. Options include:
Canned salmon (which contains Omega-3s)
Mini-meal #3: Whole Grains
Whole-wheat bagel with low-fat cream cheese
Whole-wheat bread, pasta or crackers