Need Advice - Spacing Out My Meals

The advice I've followed for a while is: "Breakfast like a King, lunch like a Lord, and dine like a pauper". In other words you need to get the major part of your food intake during the earlier part of the day so that you can actually fuel your body during the time it's active - in the morning and afternoon particularly. I think you ought to eat before you work because then you will have the nourishment and energy to be able to work well. The problem with eating later in the evening is that a large proportion of the calories get stored as fat overnight - because your metabolism drops while you are asleep and you are just not burning as much 'fuel'. It makes sense and seems to work for me. However, there are times when I just have to eat later in the evening to be sociable or because I miss a meal or cannot get one because of my work.
If you try and follow the basic principle then you should find a routine that usually works for you.