Small Frequent Meals: Benefits, Drawbacks, And Sample Meal Plan

How many meals you eat per day is a personal choice that depends on many factors, including your lifestyle, schedule, and dietary preferences. Some people prefer to only eat three larger meals per day, while others find it more beneficial to eat more than three smaller meals throughout the day.

There are benefits and drawbacks to both approaches and it’s ultimately up to you to decide what works best for you. If you’re interested in trying out the small frequent meals approach, this article will take you through the benefits and drawbacks and provide you with a sample meal plan.

Benefits of Small Frequent Meals

1. More Efficient Metabolism

Some experts suggest that eating smaller meals more often throughout the day can help boost your metabolism and keep your energy levels high (1). They argue that when your body is constantly digesting food, it’s working harder than when you eat three large meals per day.

2. Weight Loss

As a higher metabolism means you’re burning more calories, eating small frequent meals may help with weight loss (2). However, weight loss is dependent on many factors, and simply changing your meal frequency probably won’t make much difference on its own.

3. Reduced Hunger

Eating smaller balanced meals more often can help reduce feelings of hunger and cravings, which can lead to healthier eating habits overall (3).

4. Stable Blood Sugar Levels

Fluctuating blood sugar levels can contribute to all sorts of problems, particularly for those with health conditions that affect their blood sugar control, including mood swings, energy crashes, and cravings. Eating small frequent meals can help keep your blood sugar levels more stable and possibly avoid these issues (4).

5. Increased Productivity

Feeling energized and not weighed down by food can be helpful for productivity. When you’re not thinking about your next meal, or uncomfortable and sluggish because you just ate a large meal, you can focus more on work or whatever else you have going on.

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6. Sufficient Nutrient Intake

Getting the recommended amounts of essential nutrients is easier when you eat several small meals throughout the day (5). If you have a reduced appetite, early satiety, or increased nutrient needs due to illness, eating small, regular meals can help you get in all the energy and nutrients you need more comfortably. 

7. Reduced Gastrointestinal-Related Symptoms 

People with gastrointestinal issues, such as IBS or GERD, often find that eating smaller meals helps reduce their symptoms (6).

This is because large meals can aggravate their digestive symptoms and lead to discomfort (7). Bloating, stomach pain, and heartburn are all common issues that can sometimes be eased by eating smaller meals.

Read more: 4-Week Intermittent Fasting: A Complete Guide

Drawbacks of Small Frequent Meals

1. Requires Planning and Preparation

As you’ll need to have food available more often throughout the day, small frequent meals require a bit more planning than three large meals. This can be difficult and inconvenient if you have a busy lifestyle.

2. Can Be Expensive

If you’re not careful, eating small, frequent meals can be expensive. Opting for healthy, nutrient-rich foods can be pricey if you’re not mindful of your budget.

3. Increased Chance of overeating

As you’re eating several more meals, it’s easy to overdo it if you’re not careful. Some research associates increased meal frequency with an increased desire to eat (8). You should be mindful of your portion sizes and make sure to eat slowly to give your stomach time to digest.

4. Possible Weight Gain

If you’re not careful about what you’re eating, eating small, frequent meals can lead to weight gain instead of weight loss. Sometimes, people who need to gain weight are recommended to eat small frequent meals to increase their overall calorie intake. 

Whether your goal is to lose, gain, or maintain weight, make sure you choose healthy, nutrient-rich foods and avoid overindulging in unhealthy snacks and treats (9).

5. Less Satiety

Satiety is the measure of how full you feel after eating a meal. Some people find that they don’t feel as satisfied after eating small meals throughout the day, particularly if they’re used to eating three large meals (8). 

6. More Time Spent Cooking and Eating

If you’re preparing and eating a number of small meals per day, this will involve spending more time in the kitchen than if you were preparing and eating three large meals.

7. Socializing around Food

When you’re eating these small meals, it can be harder to socialize around food. This may not be a problem for you, but some people enjoy eating out or spending time with friends and family over meals. You can still make eating with others work, but it may take a little more planning and forethought. 

8. Difficulties when Traveling

If you’re traveling and your schedule is disrupted, it can be difficult to stick to your small frequent meals plan. Make sure you have a backup plan in case of travel-related emergencies.

9. Sleep Disturbances

Some people find they have difficulty sleeping when eating small, frequent meals (10). This may be since your body is working harder to digest food throughout the day.

If you’re having trouble sleeping, try spacing out your meals more evenly instead of eating several small meals in a row, and perhaps don’t eat your last meal too close to bedtime.

10. Disordered Eating

For some people, eating small frequent meals can trigger disordered eating behaviors (11). If you have a history of disordered eating, make sure you speak with a doctor or dietitian before starting a small frequent meals plan or any change in eating habits.

11. Poor Food Choices

Making healthy food choices is more difficult when you’re eating meals throughout the day. If you’re not careful, you may end up snacking on unhealthy foods instead of consuming a balanced diet.

Should You Eat Small Frequent Meals?

There are many benefits to eating small, frequent meals. Smaller meals can help control blood sugar levels, which can provide more energy and help prevent cravings later in the day. Eating frequently may also help keep metabolism humming.

However, there are some drawbacks to eating small, frequent meals. If you’re not careful, you may end up getting more calories overall than you would if you ate only three larger meals. It can also be difficult to find time to prepare and eat small meals throughout the day, especially if you’re busy.

Eating small, frequent meals is more appropriate for some people than others. Consider this eating plan if you:

an Athlete

Athletes need plenty of energy throughout the day to perform at their best. Eating this way can help them stay fueled up without feeling weighed down or overly full.

Before a workout or competition, they should eat high-quality foods that digest quickly and easily.

Note that before workouts, carbs are the best energy source. After workouts, protein is essential for muscle growth and repair, and carbs can help replenish glycogen stores (12).

Trying to Gain Weight

If you’re trying to gain weight, eating small frequent meals can help by increasing your overall energy and nutrient intake.

Sometimes a poor appetite or digestive issues makes eating larger meals uncomfortable, so eating small frequent meals can be very helpful. Dietitians often recommend this approach to those with an illness that affects appetite and who have lost weight unintentionally. 

Have Diabetes

If you have diabetes, it’s important to control your blood sugar levels. Eating small frequent meals can help by preventing spikes and dips in your blood sugar (13).

You’ll want to include foods that are high in fiber and protein which can help to slow down the digestion of carbohydrates (14).

You’ll want to talk to your doctor or dietitian about how many meals are right for you and what types of foods will help keep your blood sugar stable.

Pregnant

If you’re pregnant, you need to make sure you get enough nutrients for both you and your baby. Eating small frequent meals can help ensure you get the nutrients you need.

You’ll want a variety of healthy foods in your diet, including lean protein, fruits and vegetables, whole grains, and dairy (15).

You should also avoid foods that could be harmful to you or your baby, such as raw fish, unpasteurized dairy, and deli meats (16).

Eating small frequent meals during the third trimester may help relieve heartburn caused by indigestion (17).

As the baby takes up more room in your abdomen, you may find it difficult to eat large meals.

Have a Busy Schedule

If you have a busy schedule, it can be difficult to find the time to sit down and eat a large meal. Eating small, frequent meals can help you fuel up throughout the day without taking up too much time.

You’ll want to choose foods that are easy to prepare and eat on the go.

Fruits, vegetables, nuts, and seeds are all good options. You can also make quick and easy meals such as smoothies, sandwiches, and wraps.

Have Gastrointestinal Issues

If you have gastrointestinal issues such as Crohn’s disease, ulcerative colitis, or irritable bowel syndrome, you may find that these smaller meals are easier to digest than large meals (18).

When you’re having a flare-up, you should choose foods that are gentle on your stomach and easy to digest.

Some people find that cooked vegetables, fruits, and white meat are easier to digest than raw fruits and vegetables, whole grains, and fatty meats.

Talk to your doctor or dietitian about what types of foods are best for you.

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Who Shouldn’t Eat Small Frequent Meals?

While there are benefits to eating small, frequent meals, there are some people who probably shouldn’t follow this type of eating plan.

You should avoid eating small frequent meals if you:

Have a History of Eating Disorders

People with a history of eating disorders should avoid small, frequent meals unless recommended by their care team. Any change in eating pattern can trigger unhealthy eating habits (11).

Trying to Lose Weight

Most studies haven’t found any association between meal frequency and weight loss. What seems to be more important is the overall quality and quantity of food you eat throughout the day, in addition to other factors such as exercise, stress, and sleep quality. 

That being said, small frequent meals are often recommended to people who have poor appetites and are trying to gain weight, as it can help them eat more overall. 

Ultimately, the choice is yours. If you’re trying to lose weight, it probably doesn’t matter whether you eat 3 meals or 6. What matters more is what and how much you’re eating. 

Discover essential meals to be included in your diet in our Calorie Deficit Meals article.

Sample 7-Day Meal Plan for 6 Small Meals a Day

One way to make sure you get the right number of nutrients is to follow a sample meal plan that includes six small meals spaced evenly throughout the day. This plan includes a variety of healthy foods that will help you stay energized and satisfied. Portions can be adjusted to meet your individual needs. 

Monday 

• Meal one – 1/2 cup oatmeal with 1 tablespoon raisins and 1/2 banana

• Meal two – 2 tablespoons hummus with celery sticks
• Meal three – 3 ounces grilled chicken breast with green beans and 1/2 cup brown rice
• Meal four – 2 hard-boiled eggs and 1 piece of fruit
• Meal five – 2 tablespoons peanut butter on whole-wheat toast
• Meal six – 6 ounces light yogurt with 1/2 cup berries

Tuesday

• Meal one – 1 slice whole-wheat toast with 1 tablespoon almond butter
• Meal two – 1/2 cup cottage cheese with 1/2 cup blueberries 
• Meal three – 5 ounces grilled salmon with roasted Brussels sprouts and sweet potato
• Meal four – 1 apple with 2 tablespoons peanut butter
• Meal five – Turkey wrap with lettuce, tomato, and avocado
• Meal six – Smoothie made with 1 banana, 1 cup spinach, and 1 cup almond milk

Wednesday 

• Meal one – Overnight oats made with 1/2 cup rolled oats, 1/2 cup almond milk, and 1 teaspoon chia seeds
• Meal two – 1 cup Greek yogurt topped with berries
• Meal three – 3 ounces roasted turkey breast with 1/2 cup roasted sweet potatoes
• Meal four – 2 tablespoons hummus with cucumber slices
• Meal five – 1 cup whole-wheat pasta with grilled chicken and steamed broccoli
• Meal six – 1 hard-boiled egg and 1 piece of fruit

Thursday

• Meal one – 1/2 cup oatmeal with 1 tablespoon raisins and 1/2 banana
• Meal two – 2 tablespoons hummus with celery sticks
• Meal three – 3 ounces grilled chicken breast with green beans and 1/2 cup brown rice
• Meal four – 2 hard-boiled eggs and a piece of fruit
• Meal five – Vegetable stir-fry made with 1 cup broccoli, 1/2 red onion, and 1/4 cup each of edamame beans, sugar snap peas, and carrots
• Meal six – 1 cup almond milk with 1 scoop protein powder

Friday

• Meal one – 1 slice whole-wheat toast with 1 tablespoon almond butter
• Meal two – 1/2 cup cottage cheese with 1/2 cup blueberries 
• Meal three – Black bean burger on a whole-wheat bun with roasted kale and sweet potato fries
• Meal four – 6 ounces light yogurt with 1/2 cup berries
• Meal five – Salmon and roasted asparagus
• Meal six – 2 tablespoons peanut butter on whole-wheat toast

Saturday

• Meal one – Breakfast burrito made with 1 egg, 1 ounce low-fat cheese, and 5 ounces grilled chicken
• Meal two – 1 pear
• Meal three – 1 cup quinoa with black beans, grilled chicken, and roasted vegetables
• Meal four – A handful of nuts and dried fruit
• Meal five – 4 ounce steak with roasted Brussels sprouts and mashed sweet potatoes
• Meal six – 1 cup low-fat Greek yogurt and 1/2 cup berries

Sunday

• Meal one – 1/2 cup oatmeal with 1 tablespoon raisins and 1/2 banana
• Meal two – 2 tablespoons hummus with cucumber slices
• Meal three – 5 ounces grilled salmon with roasted Brussels sprouts and sweet potato
• Meal four – 2 hard-boiled eggs and 1 piece of fruit
• Meal five – 1 cup whole-wheat pasta with grilled chicken and steamed broccoli
• Meal six – 1 cup almond milk with 1 scoop protein powder

Read more: Meal Plans To Lose Weight: Simple Diet Plans, Menus, And Hacks To Lose Pounds Faster

How Do I Plan a Small Frequent Meal?

1. Start with breakfast

Start your day with a nutrient-rich breakfast to kickstart your metabolism and provide enough energy for the morning. Opt for whole grains, lean protein, and healthy fats to keep you feeling full until your next meal.

2. Space out your meals

Plan to eat every 3-4 hours, which equates to approximately 5-6 small meals throughout the day. This schedule allows you to have consistent energy levels without feeling overly hungry or stuffed.

3. Be mindful of portion sizes 

When you’re planning small frequent meals, it’s important to pay attention to portion sizes. Aim for smaller portions than you would typically eat during regular mealtimes.

4. Include a balance of macronutrients

Each meal should include a balance of complex carbohydrates, lean protein, and healthy fats. This combination provides sustained energy and keeps you feeling full for longer.

5. Don’t forget snacks

Have healthy snacks on hand between meals such as fruits, nuts, or yogurt. These can help curb hunger and prevent overeating during mealtimes.

6. Plan ahead

To ensure you have nutritious options available for your small frequent meals, plan your meals ahead of time. This will also save you time and prevent impulsive food choices.

7. Listen to your body

Pay attention to your body’s hunger cues and eat when you feel hungry. Above all, trust your body and make adjustments to your meal plan as necessary.

Should I Eat 6 Small Meals a Day?

Eating six small meals a day may be beneficial for:

• Those who are looking to gain weight as it can help you eat more overall when it’s difficult to eat too much at once due to poor appetite or gastrointestinal symptoms.
• Individuals with diabetes or blood sugar issues as it can help regulate blood sugar levels throughout the day.
• Athletes and active individuals who need a steady supply of energy to fuel their activities.

Here are some potential benefits and drawbacks (2):

Potential Benefits

• Metabolism Boost: Eating more frequently can help maintain a steady metabolic rate. When you consume food at regular intervals, your metabolism stays active.
• Steady Energy Levels: Smaller, frequent meals can help maintain consistent energy levels, which reduce the likelihood of experiencing energy slumps that often occur with longer gaps between meals.
• Easier to eat more: If you have a poor appetite or find it difficult to eat much at one time due to illness, medications, pregnancy, or any other reason, eating small frequent meals can help you meet your nutritional needs without discomfort. 
• Blood Sugar Regulation: For individuals with specific dietary needs, such as those who are managing diabetes, more frequent meals can help maintain more stable blood sugar levels.

Potential Drawbacks (8)

• Meal Planning and Preparation: Eating six meals a day requires careful planning and preparation, which can be time-consuming and challenging for those with busy schedules.
• Overeating Risk: Without mindful portion control, eating more frequently can lead to consuming more calories than needed, potentially leading to weight gain.
• Digestive Discomfort: Some individuals may experience digestive issues due to constant eating as the digestive system may not have adequate time to rest between meals.

Frequently Asked Questions

• Is eating small meals every 2 hours OK?

Eating every two hours can be considered a part of a small meals plan. A small meals plan typically involves consuming several smaller portions of food throughout the day rather than the traditional three large meals. This approach is designed to meet specific goals such as weight management, energy stabilization, and blood sugar control.

We’ve compared and contrasted both pros and cons of Time Restricted Eating Vs Intermittent Fasting. 

• Is it better to eat 2 small meals or 1 big meal?

Choosing between 2 small meals or 1 big meal often depends on personal health goals and lifestyle.

Smaller meals may be more effective for weight gain or blood sugar management. In contrast, those with tight schedules may prefer the simplicity of one big meal.

Active individuals may benefit from the steady energy that is provided by smaller meals, while those who are seeking more flexibility may lean towards a larger meal.

Ultimately, the best approach is that which aligns with your specific health needs, lifestyle, and dietary preferences.

• Do small frequent meals suppress appetite?

Research into the effects of small frequent meals on appetite suppression has yielded varied results, highlighting the complex relationship between meal frequency and appetite control.

Some studies have suggested that eating smaller, more frequent meals can positively influence hunger hormones and satiety, which are key factors in appetite regulation.

One meta-analysis found that while meal frequency may not have a significant impact on total daily energy expenditure, it can influence subjective feelings of hunger and fullness (2).

While small frequent meals can help some individuals manage their overall calorie intake by preventing intense hunger and subsequent overeating, others may struggle with portion control, potentially leading to increased calorie consumption. Small, frequent meals are actually often recommended to people with poor appetites or gastrointestinal symptoms to help increase their overall food intake and help them gain weight. 

There is no one definitive answer to whether or not eating small frequent meals is beneficial. The best approach is one that aligns with your specific health goals, lifestyle, and dietary preferences.

The Bottom Line

Eating small frequent meals has some potential benefits, including being easier to digest for some people, possible improved metabolism, and stable blood sugar levels. That being said, there are also some drawbacks to consider, such as the need for more planning. 

Ultimately, whether or not small frequent meals are right for you will depend on your lifestyle and preferences. If you think you would benefit from eating small frequent meals, try the sample meal plan above and see how you feel.