Size and Frequency of Meals

We're all different, from our preferences, upbringing, genetics and more. How we eat is no different. We broke down the types of eaters into four categories. Big meal eater, Grazer, Classic & On the go. Each one of these has their unique descriptions and unique recommendations. Let's dive into some suggestions shall we?

Big Meal Eater

This category of people like to eat large meals and their busy lives keep them on the go all day.

Recommendations

Frequency

Eat 2 meals and one snack a day

How much?

Your caloric intake differs from everyone but here is an example. For each meal consume 500 - 700 calories and for your snack consume 200 - 400 calories.

Scavenger Eater

This type of eater likes to snack and isn't in a rush and is able to enjoy meals their meals

Recommendations

Frequency

Eat 3 meals and 3 snacks a day

How much?

Your caloric intake differs from everyone but here is an example. For each meal consume 250 - 350 calories and for your snack consume 100 - 200 calories.

Example

Breakfast (230 calories)

• 1/2 cup oatmeal with cinnamon.

• 1/2 cup strawberries.

• 1/2 cup nontat milk.

Snack #1 (230 calories)

• 1 hard-boiled egg.

• 1 small apple.

• 1 tablespoon peanut butter.

Lunch (360 calories)

• 2 slices whole-grain bread.

• 3 ounces baked chicken breast.

• 1/6 small avocado.

• 1/2 cup carrot.

• 2 tablespoons hummus.

Snack #2 (210 calories)

• 3/4 cup plain, nonfat Greek yogurt.

• 1/2 cup blueberries.

• 15 almonds.

Dinner (300 calories)

• 4 ounces cooked salmon.

• 1/2 cup steamed broccoli.

• 1 small sweet potato.

Snack #3 (130 calories)

• 1/2 cup nonfat milk.

• 1 chocolate chip cookie.

Classic Meal Eater

This person likes to eat large meals and has time to relax and enjoy their meals.

Recommendations

Frequency

Eat 3 meals and one snack a day

How much?

Your caloric intake differs from everyone but here is an example. For each meal consume 300 - 400 calories and for your snack consume 100 - 300 calories.

On the Go Eater - This person likes to snack and is on the go.

Recommendations

Frequency

Eat 2 meals and 3 snacks a day

How much?

Your caloric intake differs from everyone but here is an example. For each meal consume 250 - 350 calories and for your snack consume 100 - 250 calories.

Determine what type of eater you are and implement these eating habits. It will help you stay mindful and on track of your goals!