HOW TO STRUCTURE A DAY OF EATING (WITH YOUR TARGETS AND YOUR PREFERENCES)
Important note: I’ll be using 2000 calories in this blog post because it is a nice round number, but it is very likely not your recommended target of calories. Also important to note that most of us have an ideal range of calories when it comes to daily intake (typically +/- 100 or so calories from your “target,” giving you a range of about 200 calories). You’ll notice that some examples below put daily totals slightly under 2000 calories, and some examples are slightly over 2000 calories – your days don’t have to be exact, either!
When it comes to nutrition, there’s no one-size-fits-all approach — especially when structuring a day of eating. If your goal is to eat around 2000 calories and 150g protein per day, how you distribute those calories can (and should) be tailored to your personal preferences, energy needs, and lifestyle.
Some people thrive on three structured meals, while others feel best with smaller meals and snacks spread throughout the day. Some prioritize pre- and post-workout nutrition, while others focus more on overall balance. No matter your approach, the key is making sure your daily intake is both nutritionally sound and sustainable for you.
There may be times where nutrient timing is prioritized – like, for example, if training for an endurance race or preparing for a bodybuilding competition. For most of us, most of the time, structuring a day of eating based on the balance of preferences and goals is the way to go.
No good/better/best or rankings, but rather a handful of options of what your day of eating might look like:
AN OPTION: THREE MEALS, NO SNACKS
For those who prefer fewer but larger meals, a three-meal structure can be a great fit. This approach often works well for people who enjoy feeling full and satisfied for longer stretches or don’t love snacking throughout the day.
ANOTHER CHOICE: THREE MEALS WITH SOME SNACKS
If you enjoy the structure of full meals but also like a couple of snacks to break up the day, this could be a solid approach. While I recommend meals being satiating enough to get you to the next one, snacks can help with energy levels, prevent overeating at mealtime, and add variety to your intake.
YET ANOTHER OPTION: SMALLER, MORE FREQUENT MEALS
Some people feel best eating more frequently throughout the day rather than relying on large meals. This approach is often preferred by those with high activity/training levels or those who experience dips in energy between meals.
AN ADDITIONAL STRUCTURE: PRE- AND POST-WORKOUT NUTRITION FOCUS
If you’re active, you might prefer to time your meals around your training. Eating before and after workouts can help with energy, recovery, and performance.
THE TAKEAWAY: FIND WHAT WORKS FOR YOU
There’s no “right” way to structure a 2000 (or any number)-calorie day — it all comes down to personal preference, activity levels, and daily routine. If you like eating larger meals, great! If you function better with frequent small meals, that’s great, too. The best approach is the one that keeps you feeling fueled, satisfied, and able to stick with your nutrition goals long-term.
Whatever method you choose, and for whatever experimentation and adjustments it takes to find your cadence and structure, focusing on nutrient-dense foods, balancing macronutrients, and listening to your hunger cues will help you build an approach that works for you.
If troubleshooting your eating structure is something that you need support with, you’re in the right place! I offer a variety of coaching options, like 1:1 nutrition coaching and individualized strategy sessions, for working together to create a game plan that has you feeling — and fueling — your best!
