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Posted by: san j, Wednesday, January 16, 2013, 10:16pm
I have tried to cover the major possibilities here.

Here's an anticipated grey area; do the best you can with it if appropriate:
-If your meals are smaller than many would consider really a meal, but they suffice as such for you and are as well-balanced as "meals" generally are, call them "small meals".
-If, instead of a large or small meal, you are filling up on some item that is, basically, substituting for a true meal, call it a snack.

And feel free to explain, if you like. Tell us what makes a meal a "meal", if that's relevant/interesting to you. And/or any other point you care to pursue here.
Thanks!
Posted by: Chloe, Wednesday, January 16, 2013, 10:36pm; Reply: 1
I always have 3 definite meals...usually at the same time every day...and one snack for sure....sometimes two...

A meal to me is food that fills me up....although carefully chosen.  Breakfast is fruit, plant protein
(ex. quinoa with fruit or a soy protein drink with fruit) and some kind of healthy fat...nuts, seeds,
EVOO.

Lunch is a LOT of vegetables....I aim for that 6 cups of veggies per day...and then some kind of
plant food....beans, legumes like peanuts....My vegetables come from a huge variety....vegetables
I've roasted and prepared/refrigerated -- I usually make many containers full of veggies twice or
three times a week..I like heat/ready/eat....When I cook from scratch, I'm usually cooking a new
batch of vegetables AFTER I've eaten a meal, so I'm not likely to be choosing any old food while I'm
feeling hungry.

Dinner is always fish or turkey....I save my animal protein for dinner...and usually a soup like
pea or lentil and then two more vegetables..

My snacks are nuts, dried fruits, large mixed veggie juice, apples, pears....nothing tropical this
time of year.

The way I eat provides complete satiety at every meal...I never ever think about food when I've
eaten a meal....I have great energy to exercise....and this just works for me.

I often totally change what I want for breakfast...depending upon the seasons....but I'm a creature
of habit....like routines and don't make very many changes in my diet..
Posted by: ruthiegirl, Wednesday, January 16, 2013, 11:35pm; Reply: 2
I voted "3 and a snack"  but sometimes it's 3 and 2 snacks. Rarely, I'll eat 4 meals (plus snacks) one day and then only eat two meals the next day, but that's usually when I'm getting back on track after over-indulging. New Year's Eve was a good example- I had another meal's worth of food when I should have been in bed already, and skipped breakfast the next day.
Posted by: BCgal, Thursday, January 17, 2013, 1:01am; Reply: 3
  I voted " 3 meals and a snack.".  Breakfast is most often 4-5 types of veggies and some left over meat or hemp hearts if I have no meat left over.  Lunch is usually more like a big snack.  Often a protein drink or some fruit and nuts.  Supper is meat and 1-2 veggies.   A snack in the late afternoon depending on what time I had lunch and what time supper is.
Posted by: Dianne, Thursday, January 17, 2013, 1:07am; Reply: 4
I generally have two meals and two snacks. Sometimes an extra snack but rarely and that could be an egg.
Posted by: san j, Thursday, January 17, 2013, 5:55am; Reply: 5
I voted "Other: Explain", so I'll explain:

I was going to check "One and a snack", but since I sometimes have "Two and a snack" or even One and a Small Meal and a Snack, I voted as I did.

An unfortunate premise of the Poll options is that one eats the same number of meals on a daily basis, and in my case it can vary.
Posted by: Lin, Thursday, January 17, 2013, 2:10pm; Reply: 6
Three definite meals. Sometimes a small 4th, if other meals were light.  Often one or two snacks.

Breakfast often grains with seeds/fruit made into a hot cereal.  

Lunch: Often a bowl of vegetable soup (home made) with sardine or beans/lentils. A rice cake or tortilla.

mid afternoon: poached egg on a waffle;  or nuts/dried fruit; or rice cake with peanut butter,. Fresh fruit.

Supper:  Fish or poultry or legumes, veggies and a carb.  Salad.

Have been working on getting more greens in to my diet, so omelets will often include them.
Posted by: Henriette Bsec, Thursday, January 17, 2013, 3:34pm; Reply: 7
3 bigger meals  and sometimes a snack

I eat
bf early 5.45-6 always protein and fat based with fruit or veggies as side

coffee and sometimes nuts at 10.

Lunch at 13 veggies, protein and fat  somkind of fruit as dessert- never alone.

tea without anything at 16

dinner at 19
Veggies and some kind of protein+ fat.
Sometimes a little ok grains - but I prefer to be grain free most of the time.
somekind of dessert in weekends.

Sometimes a cup of tea later
I don´t count just tea as a snack.

Sometimes when I am really doing well not eating grains and sugar
I natural eats less food  maybe just a snack at midmorning and large lunch and dinner.

It has never worked well for me to eat lots of small meals ( grazing) or eat small dinner.
So snacking is for me out of the question.
The best thing I did was when I this summer decided to eat more full meals and stop snacking.

'
Posted by: Henriette Bsec, Thursday, January 17, 2013, 3:35pm; Reply: 8
My O prefers 2 big meals Breakfast and dinner - and a small snack at midday :)
Posted by: Rachel D, Thursday, January 17, 2013, 8:58pm; Reply: 9
I voted 3 and a snack but it varies. Sometimes it will be 2 and a snack if I'm low on food or in town for the day. I definitely prefer 3 and a snack, sometimes it will be 3 and 2 snacks if I'm really hungry or didn't eat enough at meals.
Posted by: Captain_Janeway, Thursday, January 17, 2013, 9:53pm; Reply: 10
BF-small serving of protein, fruit, tea

Lunch-this is a larger meal usually with a salad and protein such as turkey, chicken, fish, or shellfish

Dinner- a smaller meal with fruit and veggies, like to eat stir fries with a grain

but more often than not

I eat 2 meals and 2 or 3 snacks
Posted by: prunella, Thursday, January 17, 2013, 10:27pm; Reply: 11
I voted 3 meals, although the breakfast is small and often eaten in the car. I am just not hungry when I first wake up.  

Breakfast is often, almond butter on compliant toast, or 2 eggs, or nuts with dried fruit, or chia pudding with dried fruit. Always juice with arabinogalactin. Green tea.

Lunch is either legume soup, or quinoa and veggies, or salad with  tuna.

Supper is fish or meat with veggies, and  quinoa or rice. Fermented carrots daily.

Ginger or green or licorice tea throughout the day. Occasionally, kombucha.

I cannot manage to prepare or eat the amount of food recommended by my Swami.
Posted by: san j, Thursday, January 17, 2013, 10:49pm; Reply: 12
Quoted from prunella
I voted 3 meals, although the breakfast is small and often eaten in the car. I am just not hungry when I first wake up.  

Breakfast is often, almond butter on compliant toast, or 2 eggs, or nuts with dried fruit, or chia pudding with dried fruit. Always juice with arabinogalactin. Green tea.

Lunch is either legume soup, or quinoa and veggies, or salad with  tuna.

Supper is fish or meat with veggies, and  quinoa or rice. Fermented carrots daily.

Ginger or green or licorice tea throughout the day. Occasionally, kombucha.

I cannot manage to prepare or eat the amount of food recommended by my Swami.

Is SWAMI recommending
- too many meals?
- too many courses?
- excessive portions?

Posted by: Jacquie, Thursday, January 17, 2013, 11:34pm; Reply: 13
I said three but on weekends I usually eat one sort of big meal and that's it. I don't get hungry again usually.
Posted by: ABJoe, Friday, January 18, 2013, 6:39pm; Reply: 14
Quoted from prunella
I cannot manage to prepare or eat the amount of food recommended by my Swami.

In Section C of the SWAMI intake form, did you set the "Category Portion Size and Frequency:" setting to one of the lower setting?
There are choices of Normal Frequency/Smaller Portions, Lesser Frequency/Normal Portions, and Lesser Frequency/Smaller Portions to choose from...
Posted by: Azure Agony, Friday, January 18, 2013, 8:23pm; Reply: 15
Three at the moment for me.
Posted by: san j, Monday, January 21, 2013, 2:34am; Reply: 16
The volume of one's intake of food is best geared to one's caloric burning, and those of us who are expending less physical energy are appropriately abridging our food intake.
Some do it by lessened meal size, but I do it by taking in, basically, one real meal a day, plus a nosh here and there.
Example is: I just finished a real dinner.
But this morning I had a bowl of risotto with shredded parmesan.
And this afternoon I had a grapefruit.
It works for me, for now.
In all honesty, I'm not drawn to eating early in the day anyway, even when operating at full capacity. In my tennis days, I had breakfast before playing, but short of that, not from the big breakfast eaters.
Posted by: Averno, Friday, January 25, 2013, 1:33pm; Reply: 17
Breakfast is for gearing up gently:
rice cake w/vegemite and almond butter, oat bran, and 1/4 nori sheet. Greens drink in pineapple/cran. Juice

Lunch is for endurance:
either sardines w/rice snaps, or a hard-boiled egg. Broccoli slaw, veggie juice.

Dinner is for loving life:
ie: lamb with garlic, rosemary & thyme over quinoa with a maitake reduction sauce. Salad.
Posted by: marjorie, Friday, January 25, 2013, 1:39pm; Reply: 18
Quoted from Averno
Breakfast is for gearing up gently:
rice cake w/vegemite and almond butter, oat bran, and 1/4 nori sheet. Greens drink in pineapple/cran. Juice

Lunch is for endurance:
either sardines w/rice snaps, or a hard-boiled egg. Broccoli slaw, veggie juice.

Dinner is for loving life:
ie: lamb with garlic, rosemary & thyme over quinoa with a maitake reduction sauce. Salad.


I love how you stated your purposes for each meal:)
So, what is vegemite? And... I enjoy broccoli slaw as well. Sounds like you have a nice meal plan!
Posted by: Averno, Friday, January 25, 2013, 5:23pm; Reply: 19
Yeah, it's all about dinner, though basic, nutritious food the rest of the day is a simple joy.  :)   Feels good.

Vegemite is a concoction of brewers yeast mainly. Not recommended for everyone, I believe, especially where candida is a concern. The more widely available version is Marmite, though it's not quite as balanced in flavor. It's very salty and used sparingly. You might need some friendly Australians to supply the Vegemite. People either love or hate the stuff. It punches my "savory card" which I seem to need to feel satisfied.

A lot of people believe it's unhealthy to eat the big meal in the evening-- and I suppose it's true for a variety of reasons-- but that's the quality time for my wife and I, and we share a great appreciation for good food. This is one of those compromises that is worth making, IMHO. Life is for celebrating life.
Posted by: san j, Monday, January 28, 2013, 10:28pm; Reply: 20
Here's how one meal and 2 snacks worked for me in practice yesterday:

As usual, wasn't hungry for breakfast, but later in the afternoon I made a huge meal:
Fish and baked potato and braised vegetables.
Later I had a grapefruit.

During the evening I took some Greek yogurt and flavored it, including with unsweetened powdered cocoa, and ate it with dried apricots.

Later in the evening, I was in the mood for a piece of thin-sliced flaxseed toast: Had some, buttered.

(It occurs to me that yesterday was an uncharacteristically high-starch day!)

Depending upon a given day's schedule, the shape and timing of the "meals" will vary; it's what happens when one doesn't have the same routine every day.

But, yes, there's an overwhelming majority of 3-meals-a-day habits around here. Interesting.
Posted by: 14442 (Guest), Thursday, February 21, 2013, 1:52am; Reply: 21
3 meals and no snacks.
Posted by: aussielady582, Thursday, February 21, 2013, 2:15am; Reply: 22
Breakfast today: green smoothie (banana blended with raw baby spinach) + a little raw carob powder for extra sweetness + 1 ts  ground flax seed;  thin slice of sprouted ancient wheat (k.....) bread with a little coconut oil and berries. + two chlorella tablets and one spirulina tablet.  I am out all day so this breakfast was more than usual.

Lunch: fresh fig to start, then a salad of olives, avocado, celery, carrot, mushrooms, soaked chopped almonds, few slivers of nori seaweed, hempseed oil, apple cider vinegar, one third of a umeboshi plum, few fennel and cumin seeds, pinch of ground tumeric.

Dinner tonight:  carrot juce to start, then will juice some beet and blend it with avocado and perhaps some raw pumpkin or raw sweet potato as a raw soup and will serve it slighty warm with maybe some herb or spice; with a little short-grain brown rice.  Drizzle of olive oil.

Snack may be a small piece of fruit this afternoon - perhaps a pear.

meals change as I like variety, have some amaranth soaking at home and may blend this with fruit for a breakfast.   would like to make some raw hummus next week using soaked almonds.

I need some grain as I become too thin (sprouted quinoa this week to add to salad).  Am using some of Gabriel Cousen's MD tips for people who are 'fast oxidizers' from his book.  The animal proteins and fats are on hold for now due to the increase in dental health problems (bleeding gums, inflamed nerve root under teeth), intestinal distress and constipation and bladder infections/cystitis I experienced over the last 3 months or so.  Pancreas, kidney and general inefficiency of system due to long-term poor habits, incorrect diet for my constitution.
Posted by: Peppermint Twist, Monday, February 25, 2013, 3:07am; Reply: 23
Day-um!  I am in a TINY minority with only eating two meals per day!  So interesting!

Just my own theory but I think O non Gatherers on the right diet for our types are "feast and famine" types, as I call us, while your basic Type A is more of a "grazer".  This is when, I emphasize again, we are on the right diets for our respective types.  Back when my eating was haywire, it was a diff story, as I was ruled by cravings.  But now, I eat a big breakfast, no lunch (I walk on my lunch break at work), and a good dinner.  I not only am not ruled by cravings like I was pre-GTD, I don't even get hungry between meals.  I am totally sated, well nourished and good to go.  If I get hungry, I know it is time (past time!) to eat, as it only rarely happens.

I love this way of eating!

Can't believe I'm in such a tiny percentage within the BTD/GTD community, though, with my two-mealing it.  Interesting poll!
Posted by: Peppermint Twist, Monday, February 25, 2013, 3:09am; Reply: 24
P.S.  I almost invariably have high-quality PROTEIN for breakfast, to start my day.  Otherwise, I do get hungry.  GOT to have my protein!
Posted by: D.L., Monday, February 25, 2013, 3:30am; Reply: 25
I have to eat something for breakfast, but it's not much ... usually peanut butter on half an apple or mashed black-eyed peas with lemon juice on celery. I eat a small meal sometime between 11 and 1:00 of vegetables and a small protein. Then I snack a little a couple of times later in the day, usually nuts or fruit or occasionally a small berry and almond milk smoothy. I never eat three meals. So that would be two small meals and two small snacks.  
Posted by: san j, Monday, February 25, 2013, 4:27am; Reply: 26
Quoted from Peppermint Twist
Just my own theory but I think O non Gatherers on the right diet for our types are "feast and famine" types, as I call us, while your basic Type A is more of a "grazer".


Interesting.
Makes me think the "thriftiness" of the Gatherer relates to eating schedule, too.
Like, maybe B's who are Gatherers schedule meals differently than Nomads.

Gotta say, though: Generally it looks like about 75% of folks are eating 3 full meals a day here.
Posted by: 2degreespisces, Wednesday, February 27, 2013, 2:47pm; Reply: 27
I have three meals and at least two snacks a day.

In fact, because of the high incidence of low-calorie foods on my SWAMI, I have to eat often to meet my energy needs.
Posted by: san j, Wednesday, February 27, 2013, 5:31pm; Reply: 28
Quoted from 2degreespisces
I have three meals and at least two snacks a day.

In fact, because of the high incidence of low-calorie foods on my SWAMI, I have to eat often to meet my energy needs.

:-/ Is there any way to fatten-up your plan - maybe with a couple of neutrals?

Posted by: 2degreespisces, Thursday, February 28, 2013, 10:54am; Reply: 29
Quoted from san j

:-/ Is there any way to fatten-up your plan - maybe with a couple of neutrals?



Due to my health situation I mainly stick to the diamonds and beneficials. It's OK though, I don't mind eating often throughout the day.
It's just that I really need to watch that I get enough calories, as I tend to lose weight very easily.
Posted by: aussielady582, Saturday, March 2, 2013, 12:31am; Reply: 30
I tried the two meals a day, even not eating until after 10am or after midday - not good for my metabolism which is pretty high/fast; right now, I like the fresh lemon juice first thing in warm water, then wait a while.  I may try something different ie another fresh juice, then some protein ie nuts, not sure yet.  Green smoothie nice but not grounding enough and blood sugar still a little unstable.... the body changes in time as the cells keep detoxing and organs/glands improve in function.   I used to feel better with some grain especially warm, feel good with sprouted ancient wheat bread (khoras...??) slightly warmed in steamer with some acai or other berry, ground flax seed, a little coconut oil (or ghee).  the sprouted bread causes less acidity in the body than standard breads.
Posted by: Peppermint Twist, Saturday, March 2, 2013, 1:51am; Reply: 31
Quoted from Peppermint Twist
...Just my own theory but I think O non Gatherers on the right diet for our types are "feast and famine" types, as I call us, while your basic Type A is more of a "grazer"...

Quoted from san j
Interesting.  Makes me think the "thriftiness" of the Gatherer relates to eating schedule, too.

Exactamente, san j!
Posted by: balletomane, Saturday, March 2, 2013, 11:45am; Reply: 32
Three meals a day plus three snacks  ;D
Posted by: RedLilac, Saturday, March 2, 2013, 2:21pm; Reply: 33
I voted other.  I have 3 meals and snack all day.  A typical work day:  I have protein shake for breakfast, later a banana, later a rice cake, salad with roast beef, mozzarella cheese and other vegies for lunch, later a rice cake, later an apple, dinner, snack in evening.  I drink water and green teas all day.  I’ll have wine with dinner but not every night.
Posted by: ruthiegirl, Friday, March 8, 2013, 6:12pm; Reply: 34
Quoted from Peppermint Twist
Day-um!  I am in a TINY minority with only eating two meals per day!  So interesting!

Just my own theory but I think O non Gatherers on the right diet for our types are "feast and famine" types, as I call us, while your basic Type A is more of a "grazer".  This is when, I emphasize again, we are on the right diets for our respective types.  Back when my eating was haywire, it was a diff story, as I was ruled by cravings.  But now, I eat a big breakfast, no lunch (I walk on my lunch break at work), and a good dinner.  I not only am not ruled by cravings like I was pre-GTD, I don't even get hungry between meals.  I am totally sated, well nourished and good to go.  If I get hungry, I know it is time (past time!) to eat, as it only rarely happens.

I love this way of eating!

Can't believe I'm in such a tiny percentage within the BTD/GTD community, though, with my two-mealing it.  Interesting poll!


I've been thinking about this post a LOT since you posted it PT. We're both O nonnie gatherers, and I know you've been successful at losing a whole ton of weight, while I've been plataued for what seems like forever.

By the time I found BTD, you'd already figured out what works for you and you'd lost most of the weight. I wasn't there when you were first struggling with changing your eating habits or starting up an exercise routine.

I've been eating frequently to keep my blood sugar stable- at the very minimum, I've been having 3 meals plus a snack, and on some days I kind of "graze" between meals. I wonder if I should be eating less often to lose weight.
Posted by: san j, Friday, March 8, 2013, 8:47pm; Reply: 35
Quoted from ruthiegirl


I've been thinking about this post a LOT since you posted it PT. We're both O nonnie gatherers, and I know you've been successful at losing a whole ton of weight, while I've been plataued for what seems like forever.

By the time I found BTD, you'd already figured out what works for you and you'd lost most of the weight. I wasn't there when you were first struggling with changing your eating habits or starting up an exercise routine.

I've been eating frequently to keep my blood sugar stable- at the very minimum, I've been having 3 meals plus a snack, and on some days I kind of "graze" between meals. I wonder if I should be eating less often to lose weight.

Ruthiegirl:
I think I remember your being someone who adheres closely to SWAMI's portion-size recommendations. I would think that following hunger, eating when you feel you need to, to satiety, would be telling you what you need, no?
Posted by: ruthiegirl, Friday, March 8, 2013, 10:24pm; Reply: 36
I try to stick to SWAMI's portion size recommendations, but when I "follow my gut" I tend to over-eat. I've NEVER been able to stick to the portion sizes of fat, and I always go way over on the vegetables, otherwise I can't stay full. I'm routinely eating more protein than SWAMI suggests.

I've also been having a lot of fibromyalgia symptoms the past few months. For the past few weeks, I've found myself hungry again an hour or so after meals, no matter how much I eat.Nor have I been able to lose weight recently- I've been hovering between 25 and 30 pounds overweight for over a year.

PT often posts about how she's free of cravings and in complete biochemical balance- which I'm very, very clearly not! I'm wondering if I'd have more stable blood sugar if I only ate breakfast and dinner. It would certainly make it possible for me to stick to the SWAMI protein portions- which I have never been able to do.
Posted by: Mother, Saturday, May 18, 2013, 12:31am; Reply: 37
Ruthie,
I have found IF to be one of the best things I've ever done. I was a snacker thinking this would balance my blood sugar. It actually kept my insulin high all day (BS was always in normal range) and in turn I was always hungry or unbalanced. The 1st few days were hard. I applied Goldie's oil thing and had a tsp of oil around 10 for two days, a bite of butter on day 3, then it got easier. After I hit noon, it gets much easier. The first few days your insulin is coming down and fat raises insulin the least. I lost 7 pounds in my stomach in two weeks and feel so much better. I never thought I could fast. When I started I looked at it as detox and giving my gut a good rest. I was very surprised at all the positive results. I am very inclined to think it will help your fibro as well as fatigue. I chose to skip breakfast and I eat between 1 and 6. I eat a salad with protein and fat around 1 or 2 and again at 6. If I need/want a snack it's veggies and dip or nuts but they tend to create cravings for more. The biggest thing I found was NOT eating breakfast tammed my hunger for the rest of the day and lowered my insulin. There is some insulin cortisol spike correlation in the morning and I found I have this.  IF i eat breakfast I'm hungry all day. I asked a bunch of ny friends and most said the same thing, especially if it contains protein. Protein always revs up my hunger and protein will raise insulin just as much as carbs, especially in the morning (tho it will not raise your BS  as high). High insulin is just as bad if not worse then high BS.

As I said, the 1st few days are hard because your leptin and insulin are high so I would suggest going slow and eating a mostly fat the 1st time you eat.

Hope that helps
Posted by: ruthiegirl, Monday, May 20, 2013, 12:45am; Reply: 38
Mother- I've tried this. I've given it more than "a few days". I felt weak and dizzy for WEEKS attempting this method. Then I decided to try the opposite- after all, my Mom is doing well on a program where she eats 5 snacks and one meal a day- maybe something similar will work for me.

I have more energy (and am thus able to exercise) when I eat more often and don't let myself get too hungry. On busier days, if I miss meals, I get weak and dizzy again. It's probably low adrenal function, as I seem to have all the signs of it, and the "adrenal support supplements and ideas" (frequent meals, extra vitamin B) seem to help me feel better.
Posted by: Mother, Monday, May 20, 2013, 12:37pm; Reply: 39
Ruthie,

You are exactly right. Adrenal/cortisol, sleep, blood sugar should all be in order before IF. I did very well on small frequent meals for a long time until my insulin started staying elevated. It wasn't until after menopause and after my kids moved out that things became much more relaxed and stabilized. I also don't think IF would work if I was eating any carbs other then veggies. My 1st meal/snack is around 2 and it's been mostly veggies and nut/butters or veggies and avocado then at 6ish it's veggies and protein. I do add good fats to both and that is most important to me.

My main reason for even attempting IF (NEVER thought I could) was that I was ALWAYS ravenously hungry, starting 1/2 -1 hour after breakfast. After researching I found there is a insulin/cortisol connection with hunger and as soon as I skipped breakfast, the hunger greatly diminished. HUGE relief! Eatiing occupied my every thought. Protein seems to bring on the hungers so I've been saving my animal protein for dinner and eating veggie protein for my 2:00 meal/snack. The biggest problem I have now is I'm not eating many calories. Fix one thing, break another, right?

Hope you feel well!
Posted by: Donna, Tuesday, June 18, 2013, 1:01pm; Reply: 40
A good doctor recommended 6 small feedings a day.  & protein at each feeding. Well as a general rule, this works for me. But the terminology strikes me funny.  What are we cows ? Babies?  But if you don't think " meals" it does seem more appropriate. (Small feedings)
Posted by: ruthiegirl, Monday, June 24, 2013, 12:51am; Reply: 41
If you think of it as 3 meals and 3 snacks it sounds more "adult" even if it's "small meals" and "big snacks" that are all around the same size.
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