Part 3: Make a Plan

This online guide uses the terms breakfast, lunch, dinner, and snacks.

•  Breakfast: The first time you eat upon waking

•  Lunch: 3-4 hours later

•  Dinner: 4-5 hours later

•  Snacks: Small meals between breakfast, lunch, and dinner. These are optional, but snacks may help you manage hunger.

Your work schedule, culture, travel, dietary restrictions, or preferences may mean you have a different meal schedule. Label each meal or snack in a way that makes sense to you.

Goals for all meals and snacks:

•  Get enough energy and nutrients.

•  Choose foods from the main food groups.

•  Meet, but try not to go over, your daily goals for all food groups.

•  Avoid spikes or drops in blood sugar that can trigger overeating,  sugar cravings, mood swings, and tiredness.

•  Include tasty foods.

•  Build time management into the meal plan.

Do I have to eat breakfast?

Breakfast is an important meal that you shouldn’t skip. Eating breakfast:

•  Gives your body energy after a long break in eating.

•  Kick-starts your metabolism and helps you burn energy during the day.

•  May help with memory, concentration, and focus.

•  May lower your risk for heart disease, type 2 diabetes, and obesity.

You don’t have to eat typical breakfast foods to get the benefits of eating breakfast. Choose foods high in protein and nutrient-dense carbohydrates. Try whole grain pancakes with yogurt and fruit. Or, re-heat leftovers from the night before.