We’ve all been instructed to either start a meal with vegetables or to avoid drinking water immediately after a meal. It turns out there’s a phrase for it: meal sequencing. Experts believe that our health and metabolism are influenced not only by the foods we choose but also by the order in which we take them. Let’s define meal sequencing.


Time: Within an hour of getting up.

What to have: Protein (eggs, tofu, or yogurt), complex carbohydrates (oats, whole-wheat bread, or fruit), and healthy fats


Time: 4–6 hours after breakfast

What to Have: Protein (chicken, fish, lentils, or beans); complex carbohydrates (brown rice, quinoa, or veggies); and healthy fats (olive oil or nuts).


Time: In between meals, as needed.

What to have: fruits, vegetables, nuts, seeds, yogurt, or hard-boiled eggs.


Time: 4-6 hours following lunch.

What to Have: Protein (fish, poultry, tofu, or lentils); complex carbohydrates (vegetables or brown grains); and healthy fats (olive oil or avocado).

Meal Timing Tips:

  •  Begin your meal with protein and nutritious fats
  • All of your meals should contain rich carbohydrates and good fats.
  • Stay away from sugary beverages and processed foods.
  • Drink plenty of water during the day.

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