For weight loss, the timing and size of meals can vary based on individual metabolism and lifestyle, but many experts have suggested that you should make breakfast or lunch the largest meal of the day. A larger breakfast can help control hunger throughout the day, which reduces the likelihood of overeating later (3).
Similarly, a substantial lunch can provide sustained energy and prevent afternoon cravings. Dinner may be lighter and consumed earlier to allow for proper digestion before bedtime. Ultimately, your focus should be on balanced, nutrient-dense meals and maintaining a caloric deficit to achieve weight loss, while meal timing and frequency can vary according to personal preference.