Some will say breakfast.

Others will tell you to skip it because 16 hours of fasting is key to longevity.

Both would be wrong.

Why? Because:

A. Unless you’re naturally hungry in the morning, you shouldn’t force breakfast down your throat.

B. Autophagy (cellular cleanup) happens in regular caloric restriction too—no matter how many meals you eat.

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So, what’s the answer?

Is there a meal that’s more important than others?

IMO, there is, and it’s lunch.

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I’ve seen it repeatedly with every client with a tight schedule.

Long story short…

Skip it and:

• You’ll be ravenous come dinnertime
• You won’t eat enough protein
• You might experience headaches
• You won’t have the mental capacity to make good decisions

Get it wrong and:

• You’ll eat too many calories before dinner
• You won’t eat enough protein
• Your energy will tank soon after eating
• You will feel “dirty”

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So, what can you do here?

Simple, you focus on stuffing it with 2 things: protein and fiber.

Now, why protein and fiber?

• Harder to break down than other nutrients, ensuring slower glucose release into your blood stream so you’ll avoid afternoon energy crashes.
• Will make you fuller for longer, preventing you from reaching for high-calorie snacks
• Will help you maintain lean mass and feed good gut bacteria, promoting well-being and longevity

Pretty neat, huh?

You’ll get protein from lean meat and fish sources.

You’ll get fiber from minimally-processed carbohydrates (vegetables, fruit, whole grains).

(Eating out? Chipotle's high-protein burrito bowl—without beans if losing weight—is your template.)

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So now with your lunch figured out:

• You have more energy
• You get more done
• You don’t snack on BS
• You eat just enough for dinner
• You make space for dessert (because you saved calories by skipping snacks before)
• You avoid late-night snacking

So yeah… I’d say it’s lunch.

Because of the ripple effect it creates, it’s one of the most impactful things you can do for steady energy and weight loss—while avoiding late-night snacking.

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