Eat every 2 hours after meal 2.

Ideally: calculate the number of hours that you spend away from home. Divide that by 2 and carry those many meals with you. So if you leave home at 8.30 am and return at 7 pm, you are out of the house for 10 and a half hours. You should then be eating 5 to 6 meals. For optimum fat burning, lunch should be around 11 am instead of the usual 1.30-2 pm. If you have the luxury of going home for lunch, do so. If not, wherever you are, sit in peace and eat. Avoid eating while standing, walking, or driving.

Let's get real: you are out for 12 hours and dividing this by 2 brings it to 6 meals! You can't possibly carry that much, and come on, you don't have boys to carry it around or staff to organise this like superstars do. But don't worry. Not all your meals have to be complicated. Most of you are used to bringing lunch to work. Eat that at 11 am as your meal 3. For all the in between meals, here are a few options that can easily be stacked in your office drawer; or your office boy can easily be instructed to buy for you. Some, like the poha, upma and vegetables, you can bring from home too.

Notes
1. Nariyal pani -- and eat the malai.
2. Lassi without salt or sugar, but you can have other seasonings like jeera, dhaniya and pepper.
3. Channa and peanuts: easily stored at office. Just make sure your colleagues don't know where you store them or they will be over before you know. Or get your singdana wala to bring you a 5 rupee packet daily. Make sure you eat them without masala and avoid the deep-fried ones. Buy the ones that are roasted.
4. Cheese: buy a packet of singles or cubes (preferably cow cheese). They can stay without refrigeration. Best kept out of others' sight. Great for keeping that glow on the face.
5. Curd or yoghurt: there are many varieties available in the market and in various sizes. Take your pick. Great for digestion problems.
6. Milk or soy milk: get your regular dose of protein and fat. They are available in one time serving sizes and there are flavoured milk and soy milk options now.
7. Carrots or cucumbers: easy to carry. Won't leak like tomatoes. And remember, no need to peel or cut; just wash and eat for maximum enjoyment and nutrition.
8. Boiled eggs or omelettes: can be bought locally (usually near every office) or cooked in your office pantry, even. Or you can bring the boiled egg in from home and keep it in its shell. It might smell, though.
9. Protein bars: great-tasting and easy to store or carry (not to be confused with cereal bars, which are high in carbs). These are found in gyms, sports and health food stores.
10. Poha, upma, idlis, dosas, parathas or grilled sandwiches from a local eatery or pantry. So you eat only half of what you've got, share with your colleagues and earn brownie points with them.
11. Sprouts. Keep a sprout maker at work place. Refill it once every 2 days. And eat a handful of sprouts from there. Make it the new gossip place. Chuck the coffee or tea machine.
12. Cereal. Remember to only eat your handful. Pick a cereal without added sugar. Look at the ingredients.
13. Wholewheat toast with peanut butter, homemade white butter, cheese, tofu spreads.

Notes