Is it better to have 3 or 5 meals?

Deciding how many meals to eat per day is an important part of developing a healthy lifestyle. While there are many differing opinions on the optimal number of meals, research suggests that both eating 3 meals or 5 smaller meals per day can have benefits. This article explores the evidence behind meal frequency and provides tips on structuring your eating schedule.

Table of Contents

The Potential Benefits of 3 Meals Per Day

Eating 3 meals per day is the most traditional and common meal frequency. Proponents of 3 meals per day argue that it aligns with our natural metabolic patterns and allows for adequate nutrition.

Here are some of the proposed benefits of sticking to 3 meals daily:

Simpler to plan and prepare – Planning just 3 meals is less time consuming than preparing 5 or more.
Encourages eating less processed snacks – With longer gaps between meals, you may be less tempted by unhealthy processed snacks.

Easier to meet nutrient needs – With 3 larger meals, it can be easier to get balanced nutrition and feel satisfied.
Supports metabolic health – Some research suggests our bodies are primed to digest larger meals less frequently.

Overall, proponents of 3 meals a day claim it provides adequate nutrients while being simple and time efficient.

Sample Schedule for 3 Meals Per Day

Here is one way to structure 3 meals across the day:

Breakfast – 7:00-8:00 am
Lunch – 12:00-1:00 pm

Dinner – 6:00-7:00 pm

Aim for a healthy balance of protein, complex carbs, fiber and healthy fats at each meal. For example:

Breakfast – Oatmeal with berries and nuts, veggie omelet or yogurt parfait

Lunch – Salad with chicken or salmon with vegetables and quinoa
Dinner – Stir fry with tofu or grilled fish with roasted potatoes and vegetables

Potential Benefits of 5 Smaller Meals

On the other hand, some dietitians and health experts suggest eating 5 or more smaller meals each day. Reasons why this approach may be beneficial include:

Keeps metabolism revving – Eating more frequently may help keep your metabolism boosted throughout the day.
Better appetite control – More frequent meals may prevent overwhelming hunger leading to overeating.
Stabilizes blood sugar – For people with diabetes, more steady meals can help stabilize blood sugar.

Supports muscle building – Frequent protein-containing meals may optimize muscle growth after exercise.

Overall, proponents of more frequent eating believe it enhances metabolic health and appetite control.

Sample Schedule for 5 Small Meals

Here is one way to divide meals across the day:

Breakfast – 7:00-8:00 am
Snack #1 – 10:00 am
Lunch – 12:00-1:00 pm

Snack #2 – 3:00 pm
Dinner – 6:00-7:00 pm

Each meal and snack should include a balanced mix of carbs, protein and healthy fats. For example:

Breakfast – Greek yogurt with berries and almonds
Snack #1 – Nutrition bar and fruit
Lunch – Veggie and chicken salad

Snack #2 – Cottage cheese and raw veggies
Dinner – Tacos with fish, salsa, beans, lime

Research Comparing Meal Frequency

There is much debate in the scientific literature about optimal meal frequency for health. Here is a summary of some key findings:

Weight loss – Several studies suggest there is no significant difference in weight loss for people eating 3 vs 5+ meals/day as long as daily calories are equal.^1,2
Metabolism – One study found eating 6 meals per day increased thermogenesis slightly compared to 3 meals. However, the effect diminished over time.³
Blood sugar – For healthy people, meal frequency does not seem to significantly impact blood sugar or insulin levels.⁴

Hunger and appetite – Eating more frequent meals helps regulate hunger hormones for some people but not others.⁵

Overall, research to date does not strongly favor one meal frequency over another. The total amount of food consumed seems more important than how it is divided up.¹

Key Research Study Findings

Study	Findings
Cameron et al. 2010¹	Weight loss over 8 weeks was similar for people eating 3 or 6 meals/day with equal calories.
Arnold et al. 2015²	Eating frequency (3 vs 6 meals) did not affect weight loss or body composition during 36-week program.
LeBlanc et al. 1993³	Eating 6 meals increased thermogenesis compared to 3 meals but the effect diminished over time.
Kahleova et al. 2014⁴	Meal frequency did not affect insulin sensitivity or blood lipids in healthy adults.
Leidy et al. 2010⁵	Eating more frequent meals decreased hunger and increased fullness compared to 3 meals for some but not all participants.

Tips for Deciding Between 3 or 5 Meals Per Day

Since research has not identified one meal frequency as clearly superior, personal preferences and lifestyle should guide your approach. Here are some tips:

Choose a pattern that is sustainable long-term for your schedule.
If opting for 3 meals, aim for hearty and satiating meals.
If choosing 5 meals, careful planning is needed to make each nutritious.

Listen to your body’s hunger cues and tweak your frequency accordingly.
Focus on food quality and variety at each meal.

The most important considerations are eating mindfully, choosing nourishing foods, and finding a meal rhythm that provides energy and satisfies your appetite.

Sample Meal Schedule Options

Here are two sample meal plans that provide balanced nutrition either with 3 or 5 daily eating occasions:

Option 1: 3 Meals

Breakfast: Veggie omelet with avocado and fruit
Lunch: Burrito bowl with chicken, rice, beans, salsa, cheese

Dinner: Baked salmon with quinoa and broccoli

Option 2: 5 Meals

Breakfast: Oatmeal and hard-boiled egg
Snack 1: Cottage cheese and mixed nuts

Lunch: Tuna salad sandwich on whole grain bread
Snack 2: Greek yogurt and berries
Dinner: Chicken stir fry with vegetables over rice

The Bottom Line

At the end of the day, research indicates both 3 meals and 5 smaller meals per day can support health, as long as your food choices are nutritious and servings are controlled to meet your calorie needs. The optimum frequency comes down to personal preference, appetite, and lifestyle factors. Focus on choosing nutritious foods that keep you energized and satisfied throughout the day, rather than fixating too much on counting meals.