Hi there! thanks for your message. I can only tell you what has been working for me. I find the xenical works best when I get my 3 doses in each day. I try to eat breakfast as soon I can after waking. I'll have either oatmeal with milk, cereal, or toast and an egg, doesn't really matter, but I try to keep each meal under 500 cal. and around 10 grams of fat. it is very important to eat healthy fat at each meal. this can be hard to figure out, but for example, a small handful of almonds, cheese or a few slices of avacado. the fat helps you stay full. For lunch I either have a salad, or lean cuisine or soup. again, making sure I get enough fat. Supper, I just eat what I make for my family, I just make mine a smaller portion. Lots of water is important. I've been taking a multi-vitamin and also fish oil supplements. snacks I try to keep under 100 calories and I don't eat after 8 pm. Hope this helps. I don't pretend to be an expert, I still have 37 lbs to lose. Good luck!