{"id":8072,"date":"2020-08-05T18:49:03","date_gmt":"2020-08-05T18:49:03","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=8072"},"modified":"2025-11-01T18:20:35","modified_gmt":"2025-11-01T18:20:35","slug":"5-meals-a-day-weight-loss","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/5-meals-a-day-weight-loss\/","title":{"rendered":"5 Meals A Day: Can Smaller Portions Boost Your Weight Loss Success?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/5-meals-a-day-weight-loss\/#What_Is_a_5-Meals-a-Day_Plan\" >What Is a 5-Meals-a-Day Plan?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/5-meals-a-day-weight-loss\/#Eating_5_Meals_a_Day_for_Weight_Loss_Is_This_Possible\" >Eating 5 Meals a Day for Weight Loss: Is This Possible?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/5-meals-a-day-weight-loss\/#What_Should_I_Eat_for_a_5-Meals-a-Day_Diet_Plan_Menu\" >What Should I Eat for a 5-Meals-a-Day Diet Plan Menu?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/5-meals-a-day-weight-loss\/#Find_Your_Recommended_Calorie_Deficit\" >Find Your Recommended Calorie Deficit<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/5-meals-a-day-weight-loss\/#Eat_a_Balance_Diet\" >Eat a Balance Diet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/5-meals-a-day-weight-loss\/#Exercise\" >Exercise<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/5-meals-a-day-weight-loss\/#Sample_of_a_5-Meals-a-Day_Diet_Menu\" >Sample of a 5-Meals-a-Day Diet Menu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/5-meals-a-day-weight-loss\/#How_to_Eat_5_Meals_a_Day_For_Weight_Loss\" >How to Eat 5 Meals a Day For Weight Loss<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/5-meals-a-day-weight-loss\/#Determine_Your_Daily_Energy_Requirements\" >Determine Your Daily Energy Requirements\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/5-meals-a-day-weight-loss\/#Plan_Out_Your_5_Meals_a_Day\" >Plan Out Your 5 Meals a Day<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/5-meals-a-day-weight-loss\/#Dont_Undereat\" >Don\u2019t Undereat<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/5-meals-a-day-weight-loss\/#Meal_Prep\" >Meal Prep<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/5-meals-a-day-weight-loss\/#Work_Out\" >Work Out<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/5-meals-a-day-weight-loss\/#5_Meals_a_Day_How_Many_Calories_Should_I_Eat\" >5 Meals a Day: How Many Calories Should I Eat?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/5-meals-a-day-weight-loss\/#What_Time_Should_I_Eat_My_5_Meals_a_Day\" >What Time Should I Eat My 5 Meals a Day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/5-meals-a-day-weight-loss\/#Why_Is_it_Important_to_Eat_5_Meals_a_Day\" >Why Is it Important to Eat 5 Meals a Day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/5-meals-a-day-weight-loss\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/5-meals-a-day-weight-loss\/#Is_it_possible_to_eat_5_times_a_day\" >Is it possible to eat 5 times a day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/5-meals-a-day-weight-loss\/#Is_it_good_to_eat_5_meals_a_day\" >Is it good to eat 5 meals a day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/5-meals-a-day-weight-loss\/#Will_I_lose_weight_if_I_eat_5_times_a_day\" >Will I lose weight if I eat 5 times a day?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/5-meals-a-day-weight-loss\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Have you ever thought that eating 5 meals a day may be the key to helping you finally lose weight? Most of us believe that having 3 big meals a day with snacks in between is the way to go. After all, that is what many of us grew up doing.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, some in the fitness and nutrition community believe that increasing the frequency of the times you eat a day could help you finally shed those extra pounds. But is this really true? Is a 5-meals-a-day plan the trick to successful weight loss? Let\u2019s take a closer look at what science says.<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=5_Meals_A_Day_Weight_Loss\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_a_5-Meals-a-Day_Plan\"><\/span><b>What Is a 5-Meals-a-Day Plan?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The definition is in the name. A 5-meals-a-day plan is an eating plan that requires an individual to consume 5 meals during their waking hours instead of the usual 3. Generally, we just consume breakfast, lunch, and dinner &#8211; you may have a snack if you feel hungry, but this isn\u2019t required so it\u2019s not counted as a meal.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, when eating 5 times a day, you consume breakfast, a mid-morning snack, lunch, mid-afternoon snack, and dinner &#8211; the two snacks mentioned in this plan aren\u2019t optional and are usually tailored to fit your recommended calorie intake goals.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Please note that\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">In order to consume this many meals in a day, you\u2019ll need to try and eat approximately every three hours.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As with every other meal plan, especially one for weight loss, it\u2019s also highly recommended to be mindful of your calorie intake at each of the 5 meals to ensure you\u2019re not overeating.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=5_Meals_A_Day_Weight_Loss\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/11\/No-Processed-Food-Diet-Menu-Tips-and-Everything-Else-You-Need-to-Know.png\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Eating_5_Meals_a_Day_for_Weight_Loss_Is_This_Possible\"><\/span><b>Eating 5 Meals a Day for Weight Loss: Is This Possible?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Is 5 meals a day weight loss truly possible as some claim or is the evidence for this largely anecdotal?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When it comes to scientific research on the effects of eating more than 3 meals a day for weight loss, the evidence is rather mixed.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">In a review published in <\/span><i><span style=\"font-weight: 400;\">Nutrients <\/span><\/i><span style=\"font-weight: 400;\">in 2019, researchers noted that epidemiological evidence suggests that there is an association between higher meal frequency and lower disease risk, but that intervention studies have found conflicting results (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6520689\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The population-based studies in question suggested that eating 6 or more times a day is associated with a lower concentration of total and LDL cholesterol, in addition to a smaller weight circumference in the subjects. Some also found eating more than 4 times a day to be associated with a lower risk of obesity compared to a frequency lower than three times per day (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6520689\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, some more intervention-based trials appear to suggest the opposite. For example:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">In a study published in 2015, researchers looking at the effects of meal frequency on fat burning and perceived hunger found that eating more than 3 meals a day may not be as helpful as people believe(<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4391809\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">In the study, researchers found that eating 6 times a day had the same effects on energy expenditure, respiratory quotient, 24-hour fat oxidation, and feelings of fullness as eating just three times a day.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, an interesting fact to note was that despite all study participants eating the same number of calories throughout the study, those who ate up to 6 meals a day reported an increased desire to eat. Researchers concluded that changing your diet from 3 meals a day could increase your normal hunger levels as well as your desire to eat (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4391809\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=5_Meals_A_Day_Weight_Loss\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-8.png\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">This is not a helpful thing for someone hoping to lose weight as an increase in hunger and\/or cravings may lead to an increased calorie consumption.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">In a study published in <\/span><i><span style=\"font-weight: 400;\">The Journal of Nutrition<\/span><\/i><span style=\"font-weight: 400;\"> in 2017 involving data taken from 50,660 adult Seventh-Day Adventists aged 30 and above found that those who ate 1 to 2 meals a day had relatively lower BMIs compared to those who ate three meals daily. Those who consumed more than 3 meals and snacks a day showed increases in their BMI (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6520689\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28701389\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">As can be seen from these two studies and the larger study review mentioned above, there is currently no consensus regarding whether eating more than 3 meals a day can help you lose weight or not. If you choose to eat more than three times a day, say up to 5 meals a day or more, it\u2019s suggested that you (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6520689\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Choose your snacks wisely &#8211; Higher-calorie snacks may increase your overall calorie intake and make it more difficult to lose weight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your eating patterns regular &#8211; This means you should try and eat at the same time every day. Comments in the study say that a regular meal pattern has potential positive effects on health outcomes regardless of meal frequency.<\/span><\/li>\n<\/ol>\n<p>Our previous post goes into great detail about <a href=\"https:\/\/betterme.world\/articles\/how-often-should-you-eat-to-lose-weight\/\">how often should you eat to lose weight<\/a>.<\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Should_I_Eat_for_a_5-Meals-a-Day_Diet_Plan_Menu\"><\/span><b>What Should I Eat for a 5-Meals-a-Day Diet Plan Menu?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">An important fact to note is that consuming 5 meals a day doesn\u2019t mean filling up on snacks alone. You need to eat regular, well-balanced meals to lose weight and make sure you\u2019re getting all the necessary nutrients an adult requires.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some healthy weight loss foods that should be included in your 5 meals a day for weight loss are:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Leafy greens such as collard greens, swiss chard, kale, and spinach<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fish such as salmon, tuna, cod, trout, sardines, and mackerel<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lean beef, eggs, and skinless chicken breast<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vegetables such as broccoli, cauliflower, carrots, cabbage, and green beans<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Beans, peas, lentils, and legumes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whole grains such as barley, brown rice, buckwheat, bulgur (cracked wheat), millet, oatmeal, and popcorn<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whole-wheat bread, pasta, or crackers<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Berries and other fruits &#8211; raspberries, blackberries, strawberries, cranberries, and grapes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Nuts &#8211; pistachios, walnuts, cashews, almonds, pecans, and hazelnuts <\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Avocados for healthy fats <\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Healthy oils such as olive, safflower, hemp, flaxseed, canola, and sunflower oil<\/span><\/li>\n<\/ol>\n<p>To learn more about <a href=\"https:\/\/betterme.world\/articles\/meal-plans-to-lose-weight\/\">meal plans to lose weight<\/a>, check out our in-depth article on the topic.<\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=5_Meals_A_Day_Weight_Loss\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/11\/What-Does-30-Grams-Of-Protein-Look-Like_.png\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">In addition, some more points to remember when making your 5-meals-a-day diet plan for weight loss are:<\/span><\/p>\n<ul>\n<li style=\"text-align: left;\">\n<h3><span class=\"ez-toc-section\" id=\"Find_Your_Recommended_Calorie_Deficit\"><\/span><strong>Find Your Recommended Calorie Deficit<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">To lose weight, you need to eat less energy (calories) than you expend each day. In a review published in the <\/span><i><span style=\"font-weight: 400;\">Journal of Obesity &amp; Metabolic Syndrome<\/span><\/i><span style=\"font-weight: 400;\"> in 2021, researchers stated that an energy deficit is the most important factor for weight loss and weight loss maintenance (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8017325\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). This means that regardless of the type of diet you choose, i.e. low carb, high protein, keto, veganism, Mediterranean, no diet will work for weight loss if you eat more calories than required.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We suggest using an online calculator or a reputable fitness app to calculate your calorie deficit. We suggest the <\/span><i><span style=\"font-weight: 400;\">BetterMe App<\/span><\/i><span style=\"font-weight: 400;\"> as you calculate your deficit with it and you can also input and track your exercise and meal plans.<\/span><\/p>\n<ul>\n<li style=\"text-align: left;\">\n<h3><span class=\"ez-toc-section\" id=\"Eat_a_Balance_Diet\"><\/span><strong>Eat a Balance Diet<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">There are so many weight loss diets to choose from that you can be easily confused and misinformed into making bad decisions. If you don\u2019t know where to start, the easiest thing to do is to eat a simple balanced diet. Such a diet recommends (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK221839\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Consuming the majority of your carbohydrates from whole grains<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eating at least five servings per day of fruits and vegetables<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Consuming moderate amounts of dairy and lean meat products, and more fish and plant-based protein<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Limiting the consumption of foods that are high in saturated fat or added sugar<\/span><\/li>\n<\/ol>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Exercise\"><\/span><strong>Exercise<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">When it comes to <a href=\"https:\/\/betterme.world\/articles\/measures-for-weight-loss\/\">measures for weight loss<\/a>, it\u2019s important to remember that diet alone isn\u2019t the only determinant. Exercise also plays a huge role in how quickly you lose weight.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">By working out, you help your body burn more calories, which can help quicken the process. Make sure to exercise three to five times a week for at least 30 minutes a day. Combine both cardio and weightlifting exercises for the best results.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Sample_of_a_5-Meals-a-Day_Diet_Menu\"><\/span><b>Sample of a 5-Meals-a-Day Diet Menu<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you are looking for some 5-meals-a-day examples, here\u2019s a one-day meal plan menu that can help guide you decide what and how to eat while following such an eating plan. Depending on your individual calorie goal, you may need to increase the serving sizes to meet your needs.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=5_Meals_A_Day_Weight_Loss\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/olesia-food.png\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><strong>One-Day 5-Meals-a-Day Plan Menu<\/strong><\/p>\n<p><b>Breakfast <\/b><span style=\"font-weight: 400;\">&#8211; Spaghetti Squash Egg Cups<\/span><\/p>\n<p><span style=\"font-weight: 400;\">350g spaghetti squash, 2 tsp cooking oil, 25g green onions, 1 large egg white, 1\/4 teaspoon salt, black pepper, to taste, 1\/4 cup all-purpose flour, 1\/2 cup shredded cheddar cheese, 8 large (50g each) eggs.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These measurements make 4 egg cups. A serving is 2 egg cups<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Cals: 288, Fat: 18 g, Carbs: 13 g, Protein: 19 g<\/span><\/i><\/p>\n<p><b>Snack <\/b><span style=\"font-weight: 400;\">&#8211; Pumpkin Spice Roasted Chickpea Trail Mix<\/span><\/p>\n<p><span style=\"font-weight: 400;\">1 can chickpeas, 1 teaspoon pumpkin pie spice, 5 to 6 drops of stevia, 1\/2 cup unsweetened large flaked coconut flakes, 1\/2 cup almond slices, 1\/4 cup mini chocolate chips.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Cals: 155, Fat: 7 g, Carbs: 18 g, Protein: 16 g<\/span><\/i><\/p>\n<p><b>Lunch <\/b><span style=\"font-weight: 400;\">&#8211; Harvest Salad with Chicken<\/span><\/p>\n<p><span style=\"font-weight: 400;\">30g greens, 30g romaine lettuce, 2 tablespoons red onion, 8 pecan halves, 1\/4 apple thinly diced, 2 tablespoons dried tart cherries, 40g cucumber, 2 tablespoons gorgonzola cheese.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This makes two servings.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Dressing (8 servings) &#8211; 1\/2 cup extra virgin olive oil, 1\/4 cup balsamic vinegar, 1\/4 cup plain 1% kefir, 1\/4 cup water, 1 teaspoon agave nectar, 1\/4 teaspoon pumpkin pie spice.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Cals: 352, Fat: 23 g, Carbs: 18 g, Protein: 20 g<\/span><\/i><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/weight-gain-recipes\/\">Weight Gain Recipes \u2013 The Delicious and Healthy Way<\/a><\/em><\/p>\n<p><b>Snack <\/b><span style=\"font-weight: 400;\">&#8211; Apple Pie Oat Muffins<\/span><\/p>\n<p><span style=\"font-weight: 400;\">2 cups oats, 1 teaspoon baking powder, 2 teaspoons apple pie spice, 1\/4 teaspoon salt, 1\/2 cup applesauce, 1 medium apple, 1 large egg white, 1\/4 cup maple syrup or honey, 2 teaspoons pure vanilla extract, 1 cup unsweetened vanilla almond milk, 1\/3 cup dried cranberries.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The above measurements are enough for 12 muffins. One muffin = one serving<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Cals: 100, Fat: 1 g, Carbs: 20 g, Protein: 3 g<\/span><\/i><\/p>\n<p><b>Dinner<\/b><span style=\"font-weight: 400;\"> &#8211; Turkey Sausage, Kale, and Sweet Potato Soup<\/span><\/p>\n<p><span style=\"font-weight: 400;\">1 tbsp olive oil, 1 1\/2 cups chopped yellow onion, 1 large sweet potato, 13 oz cooked turkey sausage, 4 cloves garlic, 6 cup low-sodium chicken broth, 1 tsp paprika, 1 tsp ground cumin, 3\/4 tsp ground coriander, 1\/4 tsp chili powder, salt and freshly ground black pepper, 4 cups chopped fresh kale, 1 can dark red kidney beans.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The above measurements make 6 servings<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Cals: 317, Fat: 9 g, Carbs: 37 g, Protein: 16 g<\/span><\/i><\/p>\n<p><b><i>Total calorie intake for the day: <\/i><\/b><i><span style=\"font-weight: 400;\">Cals: 1,212, Fat: 58 g, Carbs: 106 g, Protein: 64 g<\/span><\/i><\/p>\n<p><b>Please note<\/b><span style=\"font-weight: 400;\">: This sample diet plan is only approximately 1,200 kcal. This is the lowest recommended calorie intake for an adult, which means you shouldn\u2019t be tempted to eat less than this. If your recommended deficit is above 1,200 calories, feel free to have an extra portion or half portion to reach your deficit. As with overeating, undereating is not recommended for weight loss.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This meal plan also happens to be fairly low in carbohydrates and high in fat &#8211; if that doesn\u2019t match your preferred eating style, feel free to adjust it as desired. For example, you can add a serving of whole grains to your salad, have a slice of whole-wheat toast with your egg cups, or make some crusty croutons to go with your soup.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=5_Meals_A_Day_Weight_Loss\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/11\/image-4.png\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Eat_5_Meals_a_Day_For_Weight_Loss\"><\/span><b>How to Eat 5 Meals a Day For Weight Loss<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you want to start eating 5 meals a day for weight loss, here are some tips to make the process easier, healthier, and wholesome for you:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Determine_Your_Daily_Energy_Requirements\"><\/span><strong>Determine Your Daily Energy Requirements\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">As stated above, weight loss requires a calorie deficit. Use the above-mentioned tips to find out your calorie goal based on an appropriate deficit. A calorie deficit that is achieved through reduced calorie intake as well as exercise can help you lose 1 to 2 pounds a week, which is a healthy and sustainable weight loss pace (<\/span><a href=\"https:\/\/www.cdc.gov\/healthy-weight-growth\/losing-weight\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>Lean and toned up body isn\u2019t just a far-fetched fantasy. <a class=\"waffle-rich-text-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=5_Meals_A_Day_Weight_Loss\">Check out the BetterMe: Health Coaching app<\/a> and watch it propel your weight loss journey into high gear!<\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Plan_Out_Your_5_Meals_a_Day\"><\/span><strong>Plan Out Your 5 Meals a Day<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Once you\u2019ve determined how many calories you need to eat a day to lose the extra pounds, divide this number by 5 to determine the approximate number of calories each meal should have. For example:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">For 2,000 cals a day, each meal should be about 400 cals<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1,500 cals a day = 300 cals per meal <\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1,200 cals a day requires approximately 240 cals per meal<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Remember that each meal doesn\u2019t have to be exactly 240, 300, or 400 calories. If it surpasses or goes over the recommended number, it\u2019s still fine &#8211; you can correct this in the next meal. Just make sure that at the end of the day, the final tally is around your total daily recommended intake.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Dont_Undereat\"><\/span><strong>Don\u2019t Undereat<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Contrary to popular opinion, eating as little as possible won\u2019t quicken your weight loss efforts. Not only will undereating lead to nutritional deficiencies and lack of energy, it can also cause the body to hold on to stored fat. When you deprive the body of sustenance, it may think you\u2019re starving and conserve energy in an effort to save your life. So eat, but keep it within the recommended deficit and you\u2019ll be fine.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Meal_Prep\"><\/span><strong>Meal Prep<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Lack of planning and preparation is among the biggest reasons why many people are unable to stick to their diets. Due to our busy lives, it\u2019s sometimes impossible to have time to cook every day. This leads us to convenient fast food options or ordering from restaurants. You can easily go over your calorie intake eating like this all the time.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Instead, choose a day of the week &#8211; Saturday or Sunday or whatever day you have time &#8211; where you can prepare and portion out all the meals and snacks that you\u2019ll consume during the week. In this way, even when you are in a hurry, you already have healthy nutrient-dense food within your allocated caloric intake target.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Work_Out\"><\/span><strong>Work Out<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">As mentioned above, working out helps burn more calories, which will lead to faster weight loss. Remember that exercise doesn\u2019t always involve the gym.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Choose to take a walk instead of taking an Uber, opt to take the stairs rather than the elevator, get up and do some squats at each commercial break, etc.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Always have a meal or snack before your workout to give you energy and then some time after exercising to help repair your muscles and replenish the energy you\u2019ve lost.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=5_Meals_A_Day_Weight_Loss\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/11\/%D0%B2%D0%B8%D0%BA%D0%BE%D1%80%D0%B8%D1%81%D1%82%D0%B0%D0%BB%D0%B0-2-1.png\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"5_Meals_a_Day_How_Many_Calories_Should_I_Eat\"><\/span><b>5 Meals a Day: How Many Calories Should I Eat?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">This depends on what your goals are. According to the <\/span><i><span style=\"font-weight: 400;\">Dietary Guidelines for Americans 2020 &#8211; 2025<\/span><\/i><span style=\"font-weight: 400;\">, adult women require between 1,600 to 2,400 calories a day, while adult men need to consume anywhere between 2,000 kcal to 3,000 kcal a day (<\/span><a href=\"https:\/\/www.dietaryguidelines.gov\/sites\/default\/files\/2020-12\/Dietary_Guidelines_for_Americans_2020-2025.pdf\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, these numbers aren\u2019t set in stone. Age, size (height and weight), and amount of physical activity done in a day determine how many calories you should ingest on any given day for weight loss, gain, or maintenance.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">What this means is that a weight loss 5-meals-a-day plan is going to look very different from a 5-meals-a-day plan to build muscle. A person who is eating for weight loss will need to eat at a deficit while a person who is looking to build muscle will need to eat at a caloric surplus.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Due to all these factors, we can\u2019t tell you how many calories you should be eating a day. However, imputing your goals, current weight and other individual factors to a reputable calorie counter can easily help you determine this.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/ice-hack-for-weight-loss\/\">Ice Hack for Weight Loss \u2013 Does it Work?<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Time_Should_I_Eat_My_5_Meals_a_Day\"><\/span><b>What Time Should I Eat My 5 Meals a Day?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">As advised in the study mentioned above (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6520689\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">), maintaining a regular meal pattern has potential positive effects on health outcomes regardless of meal frequency. When eating 5 times a day, you can space out your meals by 2 to 3 hours. An example of having 5 meals a day every three hours would be as follows:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Breakfast &#8211; 07:00 <\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Snack\/2nd breakfast &#8211; 10:00 <\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lunch &#8211; 13:00 <\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Snack <\/span> <span style=\"font-weight: 400;\">&#8211; 16:00 <\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dinner &#8211; 19:00\u00a0<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=5_Meals_A_Day_Weight_Loss\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-2.png\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_Is_it_Important_to_Eat_5_Meals_a_Day\"><\/span><b>Why Is it Important to Eat 5 Meals a Day?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">As mentioned above, some studies have shown that eating more than three times a day can help lower your total and LDL cholesterol, reduce the risk of obesity and type 2 diabetes, and even reduce your waist circumference, although other studies have found conflicting results (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6520689\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Research also suggests that for athletic individuals, eating more frequently can actually help preserve muscle mass when eating at an energy deficit for weight loss (<\/span><a href=\"https:\/\/jissn.biomedcentral.com\/articles\/10.1186\/1550-2783-8-4\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). As an athlete, make sure your meals are higher in protein as this macronutrient can help with muscle building, faster recovery, and improved performance (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6142015\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Protein is also good for weight loss as it helps to slightly increase your metabolism, makes you feel full for longer, and helps with muscle building, particularly if you\u2019re working out (<\/span><a href=\"https:\/\/ajcn.nutrition.org\/article\/S0002-9165(23)23664-3\/fulltext\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p style=\"text-align: center;\"><strong>Are There Any Cons to Eating 5 Meals a Day?<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Yes, there are. As mentioned above, other studies have suggested that eating more than 3 times a day can lead to an increase in BMI and may increase hunger as well as the desire to eat, which can lead to overeating and over-snacking and affect your weight loss efforts (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6520689\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4391809\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28701389\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>Looking for a way to break the vicious cycle of weight loss and tone up all the jiggly parts? Watch the extra pounds fly off and your muscles firm up with the <a class=\"waffle-rich-text-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=5_Meals_A_Day_Weight_Loss\">BetterMe: Health Coaching <\/a>app!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=5_Meals_A_Day_Weight_Loss\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/overlay-banner-7.png\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Is_it_possible_to_eat_5_times_a_day\"><\/span><strong>Is it possible to eat 5 times a day?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, it is. As long as you structure your meals well, you can certainly eat 5 meals or more in a day.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_it_good_to_eat_5_meals_a_day\"><\/span><strong>Is it good to eat 5 meals a day?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">As seen above, research in this area is quite divided. While some studies suggest that there may be benefits to eating more frequently, others suggest that it could contribute to weight gain.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Will_I_lose_weight_if_I_eat_5_times_a_day\"><\/span><strong>Will I lose weight if I eat 5 times a day?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">The answer depends on who you ask. As stated, the science on this matter is quite divided &#8211; some suggest that a person might lose weight, while others suggest the opposite due to the potential to trigger increased hunger and a desire to eat. The true answer to \u2018how many times should you eat to lose weight?\u2019 seems to be one that is based on personal preference rather than a scientific answer.<\/span><\/p>\n\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=5_Meals_A_Day_Weight_Loss\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Will having 5 meals a day help with weight loss? Due to conflicting findings, only personal experience can say whether this will work for you or not.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, what we can suggest is that whether you\u2019re having three or five meals or more a day, ensure that you always eat at a calorie deficit if you want to lose weight. This is the most important factor for weight loss, regardless of meal frequency.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you can, make sure to also include exercise or simply work more movement into your daily routine.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Have you ever thought that eating 5 meals a day may be the key to helping you finally lose weight? Most of us believe that having 3 big meals a day with snacks in between is the way to go. After all, that is what many of us grew up doing.\u00a0 However, some in the [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":82956,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[172,2,75],"tags":[],"coauthors":[45],"class_list":["post-8072","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-meal-plans","category-nutrition","category-weight-loss"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>5 Meals A Day: Can Smaller Portions Boost Your Weight Loss Success? - BetterMe<\/title>\n<meta name=\"description\" content=\"Can you lose weight by eating \u2605 5 MEALS A DAY \u27a4? Check out this article to find out what science says, as well as a simple meal plan guide for multiple meals a day.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/5-meals-a-day-weight-loss\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"5 Meals A Day: Can Smaller Portions Boost Your Weight Loss Success?\" \/>\n<meta property=\"og:description\" content=\"Can you lose weight by eating \u2605 5 MEALS A DAY \u27a4? Check out this article to find out what science says, as well as a simple meal plan guide for multiple meals a day.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/5-meals-a-day-weight-loss\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2025-11-01T18:20:35+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/cover-5-Meals-A-Day-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"15 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/5-meals-a-day-weight-loss\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/5-meals-a-day-weight-loss\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/7100a3394b90d4ed5b5fbddc895cc293\"},\"headline\":\"5 Meals A Day: Can Smaller Portions Boost Your Weight Loss Success?\",\"dateModified\":\"2025-11-01T18:20:35+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/5-meals-a-day-weight-loss\/\"},\"wordCount\":2964,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/5-meals-a-day-weight-loss\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/cover-5-Meals-A-Day.png\",\"articleSection\":[\"Meal Plans\",\"Nutrition\",\"Weight Loss\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Have you ever thought that eating 5 meals a day may be the key to helping you finally lose weight? Most of us believe that having 3 big meals a day with snacks in between is the way to go. After all, that is what many of us grew up doing.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">However, some in the fitness and nutrition community believe that increasing the frequency of the times you eat a day could help you finally shed those extra pounds. But is this really true? Is a 5-meals-a-day plan the trick to successful weight loss? Let\u2019s take a closer look at what science says.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is a 5-Meals-a-Day Plan?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">The definition is in the name. A 5-meals-a-day plan is an eating plan that requires an individual to consume 5 meals during their waking hours instead of the usual 3. 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