Not just when you're dieting, but in general, do you guys make sure you get protein at each meal (as my Mom taught me), or do you sometimes have a donut for brkfst, a salad for lunch and no real protein until dinner? I've always spread it through the day, but some people I know seem not to. I would think you would not feel as well doing that, but maybe I'm wrong?

Babenwaiting,

I try to spread my protein intake out over the day. There are limits to how much protein the body can absorb at one time. Also, getting a bit of protein with each meal (also fat) helps me prevent the late afternoon munchies.

In case anyone's interested, I "discovered" how to make tuna salad that's both palatable and low-cal/low-fat: use 1 tsp mayo and 2 tsp nonfat plain yogurt in place of every 1 tbs. of mayo. I'm a pickle person, so I also throw in about a tbs. of dill relish, or as much as it takes to get to an appropriately gooshy consistency.

Obviously, you can also add onion and/or celery to your heart's content without adding many calories, depending on how you like your tuna salad. (DH likes black olives and mustard in his. I think he's weird.)

I eat protein at every meal and almost every single snack. I would never dream of eating a dounut for breakfast. It would send my blood sugar levels all over the place. It would leave me wanting more sugar and carbs and it would leave me starving and completely unsatisfied.

To me and to many people here, it's NOT just all about calories. It's about making those calories count. I'm only eating X amount of calories, I need to make them good ones, getting the most nutrition and health benefits out of my calorie allotment.

Protein keeps me feeling full longer. I try to eat it at every meal (and most snacks), even if it's just a few walnuts on my breakfast cereal. Like Robin, I would never eat a donut for breakfast. I go to a fair number of meetings/conferences and I've learned to take along some protein or even a whole breakfast. What some places call breakfast is just some sweet rolls, juice and coffee.

I eat it throughout the day in my meals and snacks. It has noticably helped keep hunger at bay!

Yup, thoughout the day. This week I have little baggies of protein stuffs in the fridge. It's much easier to make a healthy 'grab and eat' snack if you start with a premeasured portion of protein.

Like everyone else, I also incorporate the protein into all meals. I tried just a big salad for lunch a couple of times; ended up starving and crabby late afternoon. Added cubed tofu, nuts , turkey strips or a can of tuna to it and it made all the difference.

For breakfast, I often have a Lifestream flax waffle with peanut butter and sliced banana. It keeps me full and energized for a long time.

I always have protein with breakfast, lunch, and dinner. I also try to have some protein in my late afternoon/pre-dinner snack. For breakfast I have non-fat yogurt (20g of protein), for lunch I usually have 2 to 4 oz of a lean meat, and for dinner I usually have 3 to 6 oz of a lean meat. For my snack, sometimes I have eggs or canned tuna or salmon.

And I would never have a doughnut for breakfast. I try to keep breakfast under 200 calories. A doughnut is close to half my calories for the entire day (not to mention the blood sugar issues that Robin mentions)! That is just never going to work in my calorie plan. Like Pat, when I'm traveling to business conferences, I bring my own low cal energy bars and fruit for breakfast so that I don't have to eat the breakfast pastries.