3 Meals vs. 6 Meals a Day, Pros and Cons

meal plan boxes

In the world of food for nutrition and fat loss, there has always been a huge debate about how many meals we should eat in a day. Is it three large meals? Or is it six smaller meals?

Well, the answer may not be so clear-cut. There are pros and cons to both methods, and we’re going to break those down today.

Three Meals a Day

First, let’s cover the traditional three meals a day.


(1) Larger Portions

What many may consider the main benefit of three meals a day is that you can eat larger portions. For those who are just starting their fat loss journey, it may seem challenging to increase your portion size. 

(2) Easier to Track Calories

When you use the three meals a day method, it’s easier to split up and track the number of calories you eat during each meal. 

(3) You Will Feel Satiated Longer

By eating three larger meals, you will be able to go longer without feeling the need to eat. But by the time hunger does roll around, it may feel much stronger.


(1) You Will Feel Strong Hunger

You should not fear the feeling of hunger – but if you’re used to eating more frequently, this feeling can seem intimidating. If you cannot stand the feeling of hunger pains, then you’ll want to skip the three meals a day method.

(2) No Snacks

You can say goodbye to snacking if you choose to use the three meals a day method. If you stick strictly to the three meals a day rule, you can’t have snacks.

There are pros and cons to everything, even the three meals a day rule.

Six Meals a Day

Alright, now let’s discuss the six meals a day method. Let’s start with the pros, and then we’ll discuss the cons.


(1) You Can Eat Snacks

With the six meals a day method, you may enjoy a snack from time to time. This is only recommended if one of your meals did not fill you up and you need something else to eat. Of course, if you are trying to live a healthier lifestyle, it should be a healthy snack.

(2) Reduces Cravings and Hunger

When we reduce the feeling of hunger, we also reduce the feeling of cravings. Although you may feel the need to eat sooner, you won’t feel as strong of hunger pains because you’re eating frequently.

(3) Reduces Mid-day Fatigue

Food is a fuel source. It’s what keeps us going throughout the day. With six meals a day, you could possibly reduce the feeling of midday fatigue.


(1) Lose Track of Calories

Unlike three meals a day, it’s much easier to lose track of the number of calories you’re eating with more frequent meals.

Do six meals a day sound like it would suit your needs? 

VIP Supreme Can Help

As a personal trainer and health coach in California, I can help you come up with an exercise routine and meal plan that will perfectly suit your needs. 

Contact me today to get your health and fat loss journey started.