Hey there,

Most of us grew up being told to eat three meals a day. At home, in senior high school, and even now as adults. Breakfast, lunch and dinner at fixed times feels normal because it is what we were taught.

This pattern wasn’t actually created for health. It came from the early days of industrialization, when work schedules were highly regulated. People ate at home before work, were given the chance to eat again at work, and most people also ate when they got home.

Even the term “three square meals” started in the British Royal Navy, where sailors were served three meals per day on square wooden plates.

There is nothing wrong with eating three meals if it works for you, but it is not a requirement. What matters most, especially for your health, is your total calorie intake.

People usually ask how many meals they should eat. The answer really depends on what helps you meet your daily calorie intake. Your fitness goals, age, activity level and health all play a role.

The number of meals does not matter as much as the total amount of food you eat. This is why eating based on your needs, instead of following the rule of three, works better for most people.

Here are three simple guidelines you can use:

1. Know your TDEE (total daily energy expenditure) and adjust it to your goals.​
This is the amount of energy your body needs each day. The general rule is, eating below it supports weight loss, matching it maintains your weight and eating above it can support muscle gain when paired with strength and resistance training.

2. Focus on nutrient dense foods.​
Research shows that foods rich in protein, fiber, vitamin D and omega 3 fatty acids help improve muscle strength, bone health, and reduce the risk of chronic disease. Example foods include:

Protein - chicken, eggs, fish, beef, greek and plain yogurt

Fiber - fruits, vegetables, oats, beans, chia seeds

Vitamin D - fortified milk, mushrooms

Omega 3s - salmon, sardines, mackerel

3. Choose a routine that fits you.​
Two meals, three meals or four meals. Pick what helps you feel energized and consistent. Your body will benefit most from the habits you create that match your everyday life.

You do not have to eat three meals a day if you do not need them. What matters is eating in a way that supports your goals and feels sustainable.

How many meals do you eat in a day and how does that work for you? Feel free to hit reply to let me know!

Take care,

Maame.

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