It is rightly said, ‘What we eat is what we become’. But another thing that comes into play is when we eat – what we eat at what time. In an Instagram post dated May 24, 2026, a dietitian from Nutri Care Diet Clinic explained the concept of the body clock and what we should eat at specific times. Whether you are trying to lose weight or just want to stay healthy, here is the breakdown of the food items you should consume as per your body clock.
Morning (7 am to 9 am)
Whatever we eat in the morning sets the tone for our entire day. According to the dietitian, the best foods to start the morning include avocado toast, eggs, bananas, Greek yoghurt, berries, oatmeal, cottage cheese, chia pudding, and whole-grain toast. These food items contain healthy fats, protein, fibre, and nutrients like potassium, magnesium, omega-3 acids, and antioxidants that nourish the body and keep you full for longer.
Mid morning (10 am to 11 am)
Mid-morning snacks should ideally be the ones that keep you steady and energetic. It includes cottage cheese, hard-boiled eggs, protein smoothie, apples, almonds, oranges, walnuts, oats, dark chocolate, and nuts. These food items are rich in protein, healthy fats, omega-3 acids, and carbs that give instant energy and keep your cravings controlled.
Lunch (1 pm to 2 pm)
The lunch should be a balanced meal of everything from protein to carbs, and healthy fats. According to the dietitian, it can include chicken breast, quinoa, lentil bowls, vegetable rice, mixed vegetables, salmon, avocado salad, sweet potato, paneer wrap, chickpea salad, Greek yoghurt, or fresh green salad. All these are rich in lean protein, fibre for steady energy, carbohydrates, and nutrients that support digestion and health.
Evenings (4 pm to 5 pm)
Evenings are the time when cravings hit the most. It is recommended to consume green tea, protein yoghurt, hummus, carrot, trail mix, rice cakes and peanut butter, fruit and cheese, protein bars, roasted chickpeas, or smoothies. These items are ranked among healthy food options that help control cravings and provide nutrients as well.
Dinner (7 pm to 8 pm)
Dinner should be the lightest meal of the day, but satisfying. You can consume mixed vegetables soup, stir fry bowls, roasted vegetables, cottage cheese bowls, paneer lettuce wraps, cauliflower rice, spinach salad, quinoa bowls, lentil soup, tofu and veggie bowls, chickpea salad, or zucchini noodles. These low-calorie options are rich in healthy fats, protein, and nutrients that not only keep you healthy but are also easy to digest.
Before bed (8 pm to 10 pm)
From chamomile tea to oats porridge, lemon balm tea to bananas, apple slices to saffron milk, these items are perfect to consume before going to bed as they helps you relax and sleep better.
Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. It is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.
