"white food at every meal?" does that mean snacks, too??

yes... ideally all meals and snacks contain some form of "white food," but it doesn't haev to be huge - a handful of nuts with a piece of fruit, a spoonful of almond or peanut butter, a glass of milk, anything that provides some form of complete protein is essential...

some people will find that three meals and three snacks work for them, others three meals and two snacks, depending on how long they are awake. (i get a lot of sleep and so i tend to only eat five times a day - with a cup of tea or hot chocolate between 8 and 9 if i feel i want something.) some people will eat mini meals all day and some will only have one main meal and the rest snacks.

again, it all depends on YOU!