Go to the Quick Start Guide in the EATING tab. Follow the Basic Zone Rules found there to spread your 21 blocks throughout your day. A sample would be to eat a 5-block breakfast, 5-block lunch, 5-block dinner and 3 2-block snacks. If those meals seem too large, try 4 block meals and more snacks. Here are some tips to help reduce meal volume. A glass of milk adds a block of P and a block of C to a meal. You can make a 2 or 3 block smoothie and eat it for snack. Remember to strategically space work in snacks around your workout for maximum benefit. Cheers!