Omni Strategies

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Eat breakfast within an hour of waking up
to 5 6 to four hours, having a meal or snack 5 or 6 times a day
Limit foods that are overcooked, instead opt for as many raw and lightly cooked choices as possible
to 20 to 40 protein, use the palm of your hand to determine a good portion size for protein foods, a 20 to 40 gram serving of meat and fish is about the size and width of the palm of your hand (minus your fingers)
to to 3 to 4 too hungry, be sure to eat every 3 to 4 hours and always include protein and healthy fats in each meal
to you are going to go off plan and splurge, do it with lean protein and healthy fat, not carbohydrates, this will give your brain the signal that you are satisfied