We all know that health—and nutrition—aren’t one-size-fits-all, but there are general guidelines that everyone can try to follow for better overall well-being. Whether you’re struggling with low energy or experiencing painful daily bloat, enjoying three full and balanced meals every day will help you feel your absolute best.
It’s one thing to understand what to eat, but knowing when to eat it is another piece of the puzzle. Here’s a comprehensive daily breakdown of what to eat—and when—for optimal health.
Breakfast
From boosting metabolism to helping prevent chronic illness, breakfast doesn’t have a rep for being the most important meal of the day for nothing. The ideal time to eat your first meal is within two hours of waking up. Eating a balanced breakfast that prioritizes protein and fiber-rich whole food sources to maintain balanced blood sugar will help you feel fueled, focused, and energized all morning long—and prevent overeating throughout the rest of the day.
50% fiber: leafy greens, berries, steel-cut oats
25% lean protein: eggs, chicken sausage, tofu, black beans
25% healthy fats: avocado, coconut oil, extra virgin olive oil
Try out these Poosh-approved recipes for busy mornings.
Lunch
Waiting too long to eat lunch can lead to unhealthy food choices, energy slumps, and even more afternoon cravings. Research shows the optimal time to eat lunch is about 1 p.m., to maintain mental clarity and energy and leave enough of a cushion between breakfast and dinner. This study showed that individuals who ate lunch earlier (before 3 p.m.) had overall better markers of health. It’s not only important to fuel your body midday, but taking your lunch break is super beneficial for your mental health too.
50% fiber-rich veggies: kale, brussels sprouts, bell peppers
25% lean protein: chicken breast, tempeh, ground turkey
25% healthy fats: avocado, coconut oil, extra virgin olive oil
Kourt’s go-to salad checks all the lunch boxes.
Snack
It’s ideal to have three filling, balanced meals that keep you satisfied for hours. The age-old idea that we should be eating six small meals a day is not supported by the science. That said, bridge snacks are helpful tools to have if you need them. While the jury is still out on the specific benefits of snacking and health, if you’re hungry—honor it. And if you need a distraction between meals or snacks, sip on this olive leaf tea. Try to think of each snack as a “mini-meal” that focuses on whole, minimally processed foods just as a main meal would.
50% fiber
50% protein
Try out these snack ideas: hummus + cut-up veggies, edamame, almonds + fruit
Dinner
From late nights at work to dinner out with friends, our last meal of the day can sometimes be the trickiest of them all. Even if we’re not practicing strict intermittent fasting, consuming dinner 3-4 hours before sleeping allows for a natural 12-hour fasting window. This helps our body replenish, restore, and rejuvenate all the good stuff while we sleep—and not have to worry about digesting food! Countless studies have also shown that a later dinner is associated with increased risks for chronic disease and obesity. So, with a 10 p.m. bedtime, dinner at 6:30 p.m. would be ideal.
50% fiber-rich veggies: beets, spinach, asparagus
25% protein: wild-caught fish, tofu, lentils
25% complex carbohydrates: quinoa, brown rice, sweet potatoes
Check out these five simples dinner recipes for kitchen inspo.
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Caroline Johnson is a Certified Integrative Nutrition Health Coach specializing in women’s health and polycystic ovarian syndrome (PCOS). She works with clients one-on-one to create sustainable nutrition and lifestyle habits that heal hormone imbalances and spark transformation for the long-term. To learn more and book a complimentary health consultation, visit serenityhealthhq.com. Follow Caroline for more nutrition tips and all things holistic health @SerenityHealthHQ.
The content provided in this article is provided for information purposes only and is not a substitute for professional advice and consultation, including professional medical advice and consultation; it is provided with the understanding that Poosh, LLC (“Poosh”) is not engaged in the provision or rendering of medical advice or services. The opinions and content included in the article are the views of the author only, and Poosh does not endorse or recommend any such content or information, or any product or service mentioned in the article. You understand and agree that Poosh shall not be liable for any claim, loss, or damage arising out of the use of, or reliance upon any content or information in the article.
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