Being too restrictive can backfire and cause you to overeat. "A good rule of thumb is aim for 18 meals a week to be focussed on produce, whole grains, and lean protein, and then three meals to be more indulgent where the pizza, pasta, French fries, and ice cream come into play," Brigitte said. "Eating three meals a day, seven days a week, is 21 meals per week, and if you indulge at three of those meals, you can reach your health goals without feeling deprived or like you're missing out."