We are pleased to announce that as of March 4, 2025, an updated Rich Text Editor has been introduced in the MyFitnessPal Community. To learn more about the changes, please click here. We look forward to sharing this new feature with you!

Any early risers? How do you space meals?

longhorns2
longhorns2 Posts: 23
edited September 2024 in Food and Nutrition
How do you plan your meals for the day?

I work 5am-1:30pm Sun- Thur.

2 days of the week I go into the office, which means I am awake and moving at 3:45am. The other 3 days I work from home, so I get to sleep in an extra hour. Up at 4:45am.

Regardless of when I wake, my day doesn't end until 9pm. I have 3 kids and husband- and it's just impossible for me to go to bed before 9pm due to their needs.

I do get extra sleep with naps in the day (my little ones nap, so I can too! LOVE naps!) I usually get an extra hour of sleep through the afternoon nap.

Its more a food issue---- how to balance the amount of hours I am up and moving before the break of dawn?

I know the thinking is that you need to eat within an hour of waking. Okay, so that means food at 4:45-5am. If I eat a lot then, I can screw myself over by the end of the day.

When should I try to eat next? Right now I am trying 5am, 7am, 11am, 2pm, 6pm. What do you think?

I am trying the 5 meals a day idea, with each one 300-400 calories, but not sure how many hours to space them all out. If I eat my last one at 5pm, then by 9pm... I promise you something will go into my mouth that's not supposed to!

Any tips or suggestions? I have been loading up with proteins vs carbs the last week or so and that seems to help the hunger issue. Water all the time.

Replies

  • ♥GymBarbie♥
    ♥GymBarbie♥ Posts: 18
    See my blog is may help you. You may have to add me as a friend first.
  • lazirlott
    lazirlott Posts: 42 Member
    I get up at 4:30 and try to wait as long as I can to eat the first thing. Usually I can make it until 7 or 8, which is normal breakfast time, then it is not as hard to make it until lunch. I never heard about eating within an hour of when you wake up. Sometimes I drink some juice to help me hold out until breakfast.
  • Chenoachem
    Chenoachem Posts: 1,758 Member
    I get up at 4:30 am every morning and I used to start work around 4am so I understand your plight. This is what I do.

    4:30 Get up have water and kids cliff bar ~100 calories
    7:30 Have hot tea with a little honey and small breakfast ~200 calories
    9:30 Snack 100-200 calories
    11:30 Lunch ~300 calories
    1:30 snack ~100 calories
    4:00 snack ~ 50calories
    6:00 Dinner ~300 calories
    8:00 protein heavy snack or treat <100 calories

    You can check out my food diary as it is public for the specifics. Good Luck.
  • cobygrey
    cobygrey Posts: 270 Member
    I get up at 4:30 am every morning and I used to start work around 4am so I understand your plight. This is what I do.

    4:30 Get up have water and kids cliff bar ~100 calories
    7:30 Have hot tea with a little honey and small breakfast ~200 calories
    9:30 Snack 100-200 calories
    11:30 Lunch ~300 calories
    1:30 snack ~100 calories
    4:00 snack ~ 50calories
    6:00 Dinner ~300 calories
    8:00 protein heavy snack or treat <100 calories

    You can check out my food diary as it is public for the specifics. Good Luck.

    How in the WORLD do you do it? and work out
  • kelly_a
    kelly_a Posts: 2,010 Member
    I agree.... eating within an hour of waking....gets your metabolism going for the day....and then every 2-3 hrs the rest of the day. maybe a small snack after supper, under 200 cals? looks like you're doing pretty good tho. good luck!
  • longhorns2
    longhorns2 Posts: 23
    I get my work outs in either on my lunch breaks (9am-ish) or even while I am working when I am at home (I answer incoming calls, so if the phone isn't ringing, I can do whatever while waiting for it to ring)

    Sometimes I work out at 5am, but usually it's during "lunch" hour which falls around 9am.

    If I wait til the end of the day--- no way. I am toast! lol

    thanks for the suggestions. I think I was on the right track, just needed to get the confirmation. Yall rock!
  • Barneystinson
    Barneystinson Posts: 1,357 Member
    Wake: 4:45 AM
    Workout: 5:00 AM
    Post workout shake: 6:15
    Leave for work - 6:50
    Breakfast: 9:00
    Lunch: 1:00
    Go home - 4:00
    Dinner: 6:00

    Lather, rinse, repeat :) If I'm gnawing hungry, I may have a snack before dinner around 5:00 when I get home from work, but I usually just have a cup of tea. I'm can't really follow the snacking / mini meals system. I need bigger meals.
  • MrsBattousai
    MrsBattousai Posts: 171
    Hey!

    I'm also an early riser I get at 2:30a.m. and leave for work by 3:00a.m. I make a big batch of Oatmeal with fruit and a little bit of honey. I eat half before I go and have when I get back. I do 2 paper routes and I jog and walk for about 2-21/2 hours a day so if I did not eat I would be very hungry. And like others have said it is a good start to your metabolism. Good luck!
  • SuzanneRogers
    SuzanneRogers Posts: 250 Member
    Eat every 2-3 hours and snacks should not be more than 150-300 calories, so you don't cut your meals short. Meals should be 300- 400 calories. That way you can have 3 snacks a day instead of 2.
  • mworld
    mworld Posts: 270
    Work 6am: coffee
    9am: 2 apples
    12pm: 800-1200 calorie meal
    5pm: workout
    7pm: 800-1000 calorie meal
    8pm: fruit and cheese
    10pm: sleep

    not your usual, but works for me better than the 5 meal a day thing...don't feel hungry this way.
This discussion has been closed.

Categories