by Kim Droze
eDiets Managing Editor

It's noon and you're so hungry you could eat a horse... saddle, whinny and all.

You skipped breakfast so now you're gonna pay the price. Most likely, you'll slip off to the nearest Mickey D's to grab a pennies wise, pounds foolish supersized value meal. Not long after you gobble down your grease and cheese special your lunch break ends.

From that point on you'll struggle to keep your eyes open as those unhealthy carbs get to work, taking their toll on your energy level.

Stop the "what-not-to-do" film -- you've made three major mistakes here.

One... you bypassed breakfast. Two… you didn't prepare for lunch. Three… you made an unhealthy choice for lunch. It's three strikes and you're out to lunch -- not just figuratively speaking either.

By not eating well-balanced meals throughout the day, you're adversely affecting the way you think and feel.

That's the feel-good philosophy of Zone founder Dr. Barry Sears. The innovative author and weight loss expert says food controls your hormones and hormones are more powerful than drugs. But that doesn't mean food has to taste like medicine. Dr. Sears suggests we need to give food the same respect we'd give any prescription drug.

"The body needs refueling every four to six hours," Dr. Sears tells eDiets. "The best time to eat is when you're not hungry. If you're not hungry, you maintain your blood sugar levels. If you're hungry, you're going to over-consume calories.

"Eat small meals to maintain stable blood sugar levels. It's no different than taking drugs for a medical condition. Would you take them all on a Saturday afternoon? Probably not.

"You would take the same dosage three times a day to maintain the drug in a therapeutic zone. Small meals eaten throughout the day keep the hormone insulin, therefore blood sugar, in a therapeutic zone."

That is the foundation of the amazing Zone Diet. Dr. Sears says with a little common sense and a small amount of planning you can boost your energy, improve your focus and lose weight... all by simply balancing your meals.

It's as simple as using your eye. Divide your plate into three sections. One third of the plate should contain a low-fat protein that's no bigger or thicker than the palm of your hand. The remaining two-thirds of the plate should be overflowing with vegetables. You should have a little bit of fruit for dessert.

Dr. Sears says it's a simple plan that can be followed at home, at work or on the road.

"It's only tricky because people don't spend time having lunch," he explains. "Say you have an hour for lunch. By the time you walk out of the office and find a street vendor, you end up eating while standing up. Making yourself have a decent, civilized meal is the hard part."

If you do overeat, Dr. Sears says you can look at your last meal as the culprit. When your meal is not hormonally balanced, you're often hungry a couple of hours after your meal. You don't have good mental acuity and you're lacking energy.

To avoid suffering these uncomfortable consequences, try one of these 10 great Zone lunches served up by Dr. Sears.

1. There's always room for Tupperware meals. Fill one of these handy dandy containers with veggies and fruit. Add a serving of lean protein like chicken, fish or tofu.

2. Enjoy a small, portable lunch. Here's just one example of keeping it simple: three ounces of sliced turkey, a small apple and a cup of vegetables.

3. Save time, money and energy by preparing extra portions the night before. Fill a container with leftover vegetables like broccoli, green beans or tomatoes. Toss in some protein such as sliced turkey, sliced chicken or string cheese, along with a piece of fruit.

4. You can still enjoy a sandwich. When you order a sandwich, ask for a paper plate. Remove the top piece of bread and enjoy the sandwich fillings along with the remaining slice of bread. Make the statement that you can have your sandwich and eat it too... so long as you know your limits.

5. Have breakfast for lunch. There's no reason you can't eat breakfast in the afternoon. Experiment with a bowl of oatmeal and an egg white omelet. Or try an egg white omelet with some fresh fruit.

6. Pick up a frozen meal. Use the "1, 2, 3 method" to make sure you're getting the proper balance. For every gram of fat, there should be two grams of protein and three grams of carbohydrates. If you come up short in the protein department, add a side of lean turkey.

7. Keep a can of chili on hand. If you've got a can opener and a microwave, you're set.

8. Opt for a chicken Caesar salad. Ask for extra vegetables. Also, order a side of fruit for better balance.

9. Check out a supermarket with a food bar. Get a to-go container. Fill it with fruits and veggies. Then walk over to the deli and get a quarter-pound of sliced chicken or turkey. You've got lunch.

10. For lunch on the go, stop by a nearby burger joint. Get a grilled chicken sandwich and a salad. Put the chicken breast on the salad and eat 1/4 of the bun (think of it as a giant crouton). Or you can opt for a hamburger patty and a salad.

To get your copy of Dr. Sears' book, A Week In The Zone, click here.

We keep you informed of the best choices and best foods. To get started with the eDiets-personalized Zone plan, click here and fill out a free diet profile.