Dr. Oz’s 6-Meal Plan

The basics of Dr. Oz’s 6-meal plan can be modified for anyone working long hours, making it difficult to eat nutritiously throughout the day and schedule time for working out.

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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:

Greek yogurt

Lean meats

Fish

Nuts

Beans

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)

Walnuts

Avocados

Olives

Seeds

Mini-meal #3: Whole Grains

Whole-wheat bagel with low-fat cream cheese

Brown rice

Oatmeal

Popcorn

Whole-wheat bread, pasta or crackers

Wild rice