It’s all in the timing.
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| Dinner is typically the largest meal of the day in the United States. But this may not serve up the best health outcomes. |
| Kelly Struck is a registered dietitian and certified diabetes care and education specialist who specializes in weight care at Healthline’s sister brand Wellos. She loves breaking down evidence-based research into everyday behaviors. Today, she’s here to help us understand why timing matters when it comes to consuming our daily calories. |
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Let’s look into it,
Tim Snaith
Newsletter Editor, Healthline |
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Written by Tim Snaith
July 21, 2026 • 3 min read |
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| Q: |
Which meal of the day should be the biggest? |
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| A: |
A tricky question, and one we don’t have the solid research to answer definitively.
Some observational studies suggest that eating larger meals earlier in the day — particularly at breakfast and lunch — may offer health benefits.
For instance, a 2024 study found that people who ate their largest meal at dinner tended to have higher body weight, and eating more than three meals per day was associated with lower body weight. A 2020 study linked skipping breakfast to weight gain and obesity, and other research suggests that breakfast eaters have a reduced risk of cardiovascular disease and type 2 diabetes.
However, it’s important to note that these studies don’t prove that skipping breakfast or eating large dinners causes weight gain. They simply show an association.
On the other side of the debate, research also suggests skipping breakfast may actually lead to weight reduction.
Since the research is mixed, you may be able to best answer this question by experimenting with meal timing in your own life and paying attention to how it makes you feel. For example:
- How does it feel to eat a large meal right before bed, compared with a lighter one?
- Does it affect your sleep one way or the other?
- Do you feel better on days when you eat breakfast, or does it not seem to matter?
While it’s not clear what time of day is best to eat big meals, getting the majority of your calories from nutrient-rich foods packed with protein, fiber, vitamins, and minerals will give your body the fuel it needs to function its best. |
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| Kelly Struck, Registered Dietitian |
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| Want to learn more about food, diets, cooking, or some other nutrition subject? Let us know at nutritionedition@healthline.com and we’ll look into it for you! (Heads up, we may use your response in an upcoming newsletter.) |
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| Is Meal Timing the Secret to Better Heart Health? |
| Learn about the importance of your body’s daily rhythm and how it affects nutrition. Discover practical meal-prep and healthy-eating strategies, along with health tips to improve your sleep. |
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| Until next time, |
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Take care of yourself, and we’ll see
you again soon! |
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