What exactly is a "small meal"?

[OakLeaf]

tongue_tied, what I'm seeing lacking in your summary is fats. Not only do you need healthy fats to lose weight, but eating more fat should help with satiety too. Have whole pasture-raised eggs or a handful of nuts at breakfast, and/or a larger dollop of real nut butter in place of the nutella; have half an avocado in your lunch salad, saute your dinner in olive oil, or have some oily fish, etc.

JMO, no professional qualifications here, just knowing what I read and what my own body needs.

[malkin]

We generally eat from smaller plates.