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Please be sure to also view today’s Transformation Nation (click here)   and  Inspiration Nation (click here)

Welcome to EDUCATION NATION where we will share a specific meal prep / clean eating related topic with you each day!

Today is all about “WHEN TO EAT YOUR MEALS!  During our 30 day challenges, our week 1 meal plan is VERY strict!  It’s an intentional sugar detox and divas usually lose quite a few pounds and inches during the very 1st week. During this week and the subsequent weeks our divas are encouraged to eat 6 meals a day!!

Here’s a suggested timeline based on the 12 Days of Meal Prep-mas plan and a diva who works a 9 – 5pm job. If you work overtime or multiple jobs, we offer suggestions for you as well sister!  Leave a comment below, let’s chat about it!

MEAL 1 – When you wake up

MEAL 2 – 10 am

MEAL 3 – Lunchtime

MEAL 4 – 2-3 pm (don’t skip this one! This is the meal that prevents “grazing & snacking later on)

MEAL 5 – Dinnertime

Now that you are done eating, you should be sure to CLOSE-UP your kitchen for the night.

Lights off. Go to a different room.

Read, spend time with family, take a bath, drink water or caffeine-free tea.

Go to sleep!


  1. Eat every 2-4 hours.
    What are your hungrier times of day?
    Make your meals closer together during those times.
  2. Try not to wait too long in between meals.
    This is when we become too hungry & are more likely to eat anything we can find.
  3. Pack your food and take it with you when you leave the house- Don’t leave your health to chance.
  4. You may interchange meals to work for your preferences.
  5. Please do not skip meals.
  6. You may sub lean protein or vegetables for your favorites.
  7. Ask within the group if you need help with substitutions.
  8. If you are still hungry between meals, I recommend eating a few raw almonds OR  a boiled egg.
  9. If you feel too stuffed at mealtime, you DO NOT need to eat everything.
  10. Stop when you are full.
  11. You may also save your portions to eat at a later time, in addition to your next meal.
  12. The most important part is to not to skip meal!



During our 30 day challenges we offer new, tasty, low sugar, low carb meal plans EVERY week!  Week 1 of our 30 day challenge is always a SUGAR DETOX, where we have seen divas lose as much as 14 pounds in the first 7 days!  The plan provided here is not a SUGAR DETOX meal plan, but it is a low sugar / low carb plan.

If you would like to learn more about our 30 day challenges, please visit our programs page here on this site. We recommend starting with Program #1 (click here to learn more)  or leave a comment on this page for immediate assistance.

If you haven’t already, Join this FREE “12 Day Meal Prep-mas” Challenge diva, you will be glad you did!! 


Complete the following assignment to qualify for free prizes awarded at the end of this 12 day challenge.

  1. Share your thoughts in the Comments below about how successful you are with eating 5 meals a day.  What do you do when you’re full but it’s time for the next meal?  What time is your 1st meal of the day and what time is your last meal of the day?  

  2. Remember to add NSVs (Non-Scale Victories) to your NSV jar today! Celebrate all PROGRESS, not just the physical! 

  3. Share this post or one item you’ve added to your NSV Jar to  FB, IG or Twitter using hashtag#FFFitmas



Live fab this holiday,
Nicole “Coach Twy” Twyman
“Who Says Fitness Can’t be Fabulous?”

You can reach out to me here:
Twitter: @fitfynefabulous
Instagram: @fit_fyne_fab
Facebook: Nicole “Coach Twy” Dyer-Twyman
Private Diva Group: Fit, Fyne & Fabulous Divas

P.S.:  If you would like to learn more about our full 30 day meal prep challenge offerings, please visit: 30 Day Meal Prep Support


  • Monica says:

    My body is definitely used to this eating schedule. Breakfast is at 7:20, right before I leave for work. I admit that the mid-morning time is hard to accommodate at work on days like today when I have back-to-back meetings, but I manage. Afternoon snack is around 3-3:30 and dinner is anywhere between 5:30-7.

  • Shirley Thomas says:

    It’s hard for me to eat as soon as I get up. I normally don’t eat until 2 hours later.

  • Liz Prince says:

    At first my body could not handle all the food. Now I have adjusted and I know when it is time to eat. I eat my first meal between 7:30a-8a then every 2 to 2/12 hours later is the next meal and so on. I have my afternoon snack around 3p-3:30p and my dinner normally is between 6pm-7pm. Since I have been doing my internship it has been a late dinner between 8pm-8:30pm.

  • Chanda says:

    It’s hard for me to eat soon as I get up. But I’ve been trying so I can eat every two to two and a half hours. It’s a struggle but I’m pushing beyond..

  • Zakia says:

    My first meal is usually 7am sometimes later depending on what I’m having. The last meal I try to make it between 6-7. it all depends on the schedule that day. I’m not always consistent with getting all 5 meals in. But I try my best.

  • Shandra says:

    I think the weekends are easier for me to get my five meals in. I am great at it when I meal plan however!! When I’m full and it’s time for the next meal I usually will wait for another 30 minutes before I eat it. I get so busy in the mornings with getting kids ready for school that I don’t normally eat my first meal until about 7:30-8:00. We tend to finish dinner around 6:30 on most nights.

  • Jada pettaway says:

    Good morning I need a little bit of help. Can you give me suggestions on what times to eat etc. I do 12 shift at hospital 3 days a week so I find it hard to do snacking while at work thank you so much

  • Jada pettaway says:

    That’s 12hr night shift sorry I forgot to put that in comment

    • Coach Twy says:

      Hi Jada, thank you for asking such a great question. Can you tell me the hours of your shift. What time do you go in and what time do you go home, and what time do you go to bed when you have these night shifts? And lastly what time do you wake up?

  • Garnett McNeill says:

    I follow the plan above and when I am being really good I don’t miss Meal 4 and I don’t eat after 7 unless it is a special occassion. It is seriously time to get back to that regiment.

  • Angela Wallace Hester says:

    My problem is I get so caught up at work and forget to eat breakfast and lunch!:-( Trying to do better!

  • Leandra Payne says:

    I eat around 6:30-7:00 int the morning, and 6-7 in the evemings.It depends on what I’m having for breakfasts. If its boiled eggs I eat them in the car, if its oatmeal I eat at my desk. Starting this week Ive been getting hungry right around lunch time so that’s perfect.

  • Delores says:

    My first meal of the day is @ 8am snack 10, lunch @ 1pm snack @ 3pm and dinner no later than 6pm.
    I’ve been sticking with my 5 meals a day. In the last challenge when I didn’t feel hungry I would just skip the whole meal and eat a snack item instead or drink a protein shake.

  • Beverly C says:

    Since I started this 12 day meal, I’m really trying to stick to the above schedule. Because I was not preparing my meals/snacks, I would skip the in between or eat the wrong thing. By being prepared I was able to run into my office between meetings and pick up my 10 am snack and take to the meeting. The bad time for me is the 3-4 and dinner, so I’m working hard to have the right things on hand so I won’t eat the wrong stuff like snacks before dinner. So far no problem with being full at the time of the next meal. My first meal is between 6:30 and 7 am and last 6-7. Like th eidea of setting a timer.

  • Vanee says:

    I teach for the first two are really hard with a class room full of kids. However it is something I can manage if I really really plan it out well.

  • Christal McCall says:

    My first meal when I have to leave the house to go to work is usually between 6:30-7:15. If I am home working I usually don’t eat until 8. (I understand that consistency is the key and I am striving to eat at the same time daily). I usually eat no later than 7pm majority of the days. I also set my alarm on my phone to remind me that it is time to eat.

  • Tamika Lewis says:

    I eat breakfast between 7:30-7:45. I work at school as well but Tuesday-Thursday I have planning at my 2nd meal time which is between 10:15-10:30 so I can sit and eat my snack and on Monday and Friday I do a green smoothie so I’m able to have that without taking away from my duties. Lunch is at 1:00 and my other meal is at 4. I’m still a work in progress with the different recipes but I’m truly trying to get use to them. This is definitely something that takes one day at a time! I usually eat my last meal between 5-6. I am able to stick to the five meals a day though!

  • Lovette says:

    I usually eat my first my first meal around 7:30-8; I go walk 5-6 miles after i drop my daughter off to school.Then I usually have a protein shake and a glass of water around 10:00. Around noon i have a salad and chicken for lunch. At 2:00 I have a small snack. 5:00-6 I have Dinner. If im still hungry i have another snack before 7. I dont eat after 7:30.

  • k edwards says:

    Eating first thing is hard for me as I have a problem with water intake so I try to drink water as soon as I get up. I normally don’t eat until 2 hours later. If I’m on a customer site,eating that many times is simply not realistic as I’m presenting/talking that entire day. 1300-1330 is the time that I get snacky… This week has been great as I’m working from home, but next week I’m not so it’s going to be an issue.

  • Tamara T says:

    It hasn’t been too difficult. I’m water wasted everyday. I’m up to 144 oz everyday. The meals are fabulous. Training my brain to learn weight loss begins at the table is sometimes challenging, but I’m focused. My clothes are my Guage and it’s feeling good. I eat between 5:45am-6:45am. My students know my snack time and their also becoming more health conscientious. I’m usually hungry wI think 2 hours after each meal.

  • Angela McCall-Brown says:

    I eat my first meal around 8am, my job is often hectic and at times when I should be eating I am with patients. It helps so much to have the meal preps because I am not subjected to whatever the cafeteria is offering. I eat about every 3 hours now which is amazing. Prior to the challenge I was happy with getting 2 meals in.

  • Nornette Jacobs says:

    I’ve had great success with eating 5 meals/day. I will admit that there have been days where I get to the last meal of the day and cannot eat it all. When I get that feeling of fullness and it’s time to eat again, I try to eat at least 1/2 of the meal and I make sure that I eat slowly and chew my food very well. I have my first meal of the day at 7am and my last meal of the day at 7pm.

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