If you have ever wondered how many times you should eat each day, you may have encountered plenty of conflicting advice. Some people swear by three meals a day, while others prefer smaller meals and snacks spread throughout the day.
According to nutrition coach Ryan Fernando, there is no universal number that everyone needs to follow.
In a recent video, Fernando addressed the question directly, explaining that how often you eat should depend on your individual needs rather than a strict rule.
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How Many Meals To Eat In A Day?
“For most people, three solid meals work well,” Fernando said, suggesting breakfast, lunch and dinner as a straightforward approach.
He added that meals spaced appropriately throughout the day can give the body time to digest food while helping people maintain steady energy levels.
Three meals may work well for many people, but Fernando noted that additional snacks can make sense for those who exercise intensely or find themselves running low on energy between meals.
“If you're training hard or feel low on energy between meals, you can add one or two small snacks,” he said.
His examples included a handful of nuts, fruit or a boiled egg—options that can provide nutrients without turning a snack into another large meal.
The key, however, isn't simply adding more opportunities to eat. It's choosing foods that provide nutritional value.
It's not just about how often you eat
Fernando's main message was that the quality and quantity of food may matter more than the exact number of meals someone eats. “It is not how many times you eat, it's about what you eat and how much,” he said.
In other words, eating five nutritious meals isn't necessarily better simply because there are more eating occasions. Likewise, eating three balanced meals isn't automatically unhealthy because you aren't eating every few hours.
“Five clean meals can be better than three junk ones,” Fernando explained. “Three balanced meals can beat six random ones.”
The Bottom Line
For many people, three balanced meals a day can be a perfectly reasonable starting point, with one or two nutritious snacks added if hunger, activity levels or individual nutritional needs call for them.
There is no magic number that applies to everyone. Meal frequency can depend on factors such as activity level, appetite, schedule, dietary needs and health goals.
Rather than obsessing over a specific number, Fernando encouraged people to focus on food quality and their body's hunger and fullness signals.
“Stop counting the number, start watching the quality,” he said. “Eat when you're hungry, stop when you're full, and keep it real food.”
That doesn't mean hunger and fullness cues are the only considerations for everyone.
People with conditions such as diabetes, those taking medications that affect appetite or blood sugar, athletes with specific fueling needs, and people with other dietary requirements may benefit from individualized advice from a registered dietitian or healthcare professional.
Ultimately, there is no one-size-fits-all eating schedule. Whether you prefer three meals or meals plus snacks, building a diet around nutritious, minimally processed foods and appropriate portions is likely more important than hitting a specific number of meals each day.
