The Best Foods to Eat at Different Times of Day

by Maria Konou

Nutrition is of great importance for optimal health and wellbeing. What foods you eat and what foods you avoid are surely important, but equally important are the types of foods you eat at different times of the day. Not every food group or type of food is equally suitable for consumption early in the morning and then late in the evening. Some foods are better taken at the beginning of the day when we are more active, while others in the evening when we need something light that would not trouble our metabolism. In this article, we will guide you through the day and show you which foods you should put an emphasis on during that time, and which foods you should avoid. Get ready to discover the most energizing and optimal meal choices for the different times of day!

Let’s explore which are the best foods to eat at different times of day

what foods to eat at certain times of the day

The Best Foods to Eat at Every Part of Day

#Early in the morning

around 7 am

Immediately after waking up around 7 am, metabolism is the fastest. Then the body is predisposed to take in more calories to replenish itself with enough energy for the whole day. This is the time when it is good to have a hearty breakfast rich in carbohydrates, proteins, and fats. Opt for eggs, meat protein, grains, and lots of water.

Early mornings are ideal for a filling and hearty breakfast

healthy foods to eat everyday meals

#Later in the morning

at 9 am

This is the time when you can actually drink your first coffee. It will help improve your concentration, and it will give you more energy during the day. It is recommended to drink coffee after you have already had breakfast and some time has passed. This speeds up the metabolism, and drinking coffee on an empty stomach is not a healthy choice. You can replace coffee with black or herbal tea, or maybe a delicious matcha latte?

After some time has passed from breakfast, it is time for coffee or green tea

what foods to eat every day

#Early lunch

at 11 am

At this hour, it is best to load up on some more protein and healthy fats. A bowl of yogurt would be a great choice before your actual lunch. Or, snack on some nuts and fruits to quench your hunger.

It is a good idea to snack on some nuts and fruits before lunch

foods to eat at every part of day


between 12 pm and 2 pm

At lunch, it is ideal to have something that will keep you from overeating in the evening. Something that will also fill you up and give you energy for the rest of the day. A big portion of salad or roasted vegetables is the perfect lunch option, rich in fiber and B vitamins, which give lots of energy and a feeling of fullness. Add a handful of nuts and seeds to your salad or roasted vegetables. Add some protein from lean meat or eggs, and voilà!

At lunchtime, make a deliciously filling salad full of vitamins and minerals

best foods to eat on a daily basis

#Early Afternoon

between 3 pm and 4 pm

At this point in the day, you are probably starving if you haven’t loaded up on enough healthy protein and carbs during the day. The temptation to eat something less healthy is also bigger in the afternoon. However, you shouldn’t reach for the chocolates and pastries immediately, no matter how much you want to. Instead, eat something for more energy, like a whole grain sandwich with some cheese.

Sandwiches are the best afternoon snacks to boost your energy before dinner

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#Late afternoon

between 5 pm and 6 pm

Now is the time to eat more healthy proteins and carbohydrates to help nourish your muscles. Some yogurt, fresh fruit, or maybe a fruit smoothie is a great choice for this time of day. You can substitute the milk in the smoothie for a plant-based alternative like coconut milk if you wish.

Nourish your muscles with a healthy smoothie before dinner 

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at 7 pm

Dinner should be the meal that has the least calories, saturated fat and carbohydrates to help you maintain optimal weight, and health. That is why a rich salad is a wonderful choice to help you end the day on a good note. Add as many spices as possible to boost your metabolism.

Dinner should be the meal that has the least amount of calories 

best foods to eat at different times of day

Now you know what healthy foods to eat at every part of day!

what foods to eat everyday to be healthy

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Maria Konou

Maria Konou is a specialist in the field of digital marketing and fashion. However, she has always had a way with words. That’s what led her to her dream job here at Archzine. She has worked in many different fields over the years, but according to her, being an author has been the most rewarding. Maria is a huge plant enthusiast, loves everything fashion-related, is very sustainably aware, and is always open to learning about new things.