Every time you eat you should have a combination of minimally processed carbs (whole grains, fruits, and veggies), a lean protein, and a healthy fat. By doing this you will control your appetite and your energy levels. By eating these 3 components every 3 hours, your body will be a well-fueled machine. Just remember: 3 in 3! Whether you want to lose weight or gain muscle mass, if you go for extended periods of time (4-5 hours or more) your body starts to go into starvation mode. Your body will start to breakdown muscle and hold onto fat!
Spices such as oregano and parsley are a great way to get flavour without adding a lot of calories. Spice blends made specifically for seafood, salads, or meat make it convenient to add flavor.
Starting the day off with breakfast followed by 4-5 other meals will keep your body fueled. By eating consistently over the course of the day you will have increased energy, will be more likely to make healthy choices, and will avoid eating the majority of your calories in the evening. Between-meal snacks are a good thing. "Spoiling your dinner," as many of us were warned against when we were younger, simply means you won't overeat. And eating every 2.5-3 hours keeps your blood sugar levels consistent. Snacks should contain protein, high-fiber carbs, and good fats.