Well, everyone is different in what works best for them (some prefer to have smaller more frequent meals, others like the "3 squares", etc)., but for what it's worth...
I'm in a pretty solidly scheduled routine right now (i didn't set out intending to schedule things this way, but this is how it has kind of evolved!)
Breakfast 7:30 - approx 300 calories - always including some good protein (egg, whole grain bread, yogurt, cheese, or some combination of the above) as well as lots of "complex carbs" (whole grains/veggies/fruit).
Lunch 12:30 - again approx 300 calories, and again ensuring there's some good protein. Bean or lentil salad, yogurt with oats, something sandwichy, soup or other "leftovers"
Throughout the day - beverages with milk/sugar totalling approx 100 cal or less.
Dinner 6:00 - Around 400-500 calories.
Snack 8:00 - Around 200 calories. A nibble of wine and cheese, a cookie, some ice cream, something *small*.
Total day 1200-1400 calories and I am almost never hungry. Sometimes i get a little hungry just before dinner, but not so much that I really need a snack.
But - that is just me!
Goal 1 - break 200 (46 pounds lost)**DONE**
Goal 2 - leave obesity behind (BMI 29.9, at 185#) **DONE**
Goal 3 - BMI = Normal (154# or less)
| current weight: 176.0