There’s a well-known saying: “Eat breakfast like a king, lunch like a prince, and dinner like a pauper.” But is there any truth to it? Nutrition experts say there’s solid science behind this idea—and how we distribute our meals throughout the day can impact our overall health.

In the U.S., dinner is often the largest meal of the day, unlike in many European countries where lunch takes center stage. Marta Garaulet, a professor of physiology at the University of Murcia in Spain, notes that Americans tend to be too busy to eat a substantial meal until the evening. But is that habit ideal for health?

Why Eating a Big Dinner May Not Be the Best Idea

Research suggests that consuming most of your calories at night could increase the risk of obesity, Type 2 diabetes, high blood pressure, and inflammation, according to Dr. Nour Makarem, an assistant professor of epidemiology at Columbia University.

Your body’s internal clock (circadian rhythm) plays a role in this, says Dr. Frank A.J.L. Scheer, director of the medical chronobiology program at Brigham and Women’s Hospital in Boston.

• Morning vs. Evening Metabolism: Your body is more efficient at processing nutrients earlier in the day. The liver and pancreas become less responsive as the day progresses, leading to higher blood sugar spikes after evening meals.

• Impact on Blood Sugar: Studies show that identical meals eaten in the morning result in lower blood sugar spikes than when consumed at night.

• Melatonin and Metabolism: Your body releases melatonin before bedtime, reducing insulin production. This makes it harder to regulate blood sugar levels, increasing risks of chronic diseases.
  
  

  What the Research Says About Meal Timing and Health

  A 2022 review of nine weight-loss trials found that people who consumed the most calories at breakfast or lunch lost more weight than those who ate the most at dinner. They also had better insulin, glucose, and cholesterol levels.

  Another study found that people who ate their largest meal at breakfast felt less hungry throughout the day, compared to those who had their biggest meal at dinner, according to Dr. Alexandra Johnstone, a professor of nutrition at the University of Aberdeen.

  Additionally, eating large meals at night may activate metabolic pathways that promote fat storage during sleep, according to Dr. Scheer.
  
  

  What Should You Do? Expert-Backed Tips

  You don’t necessarily have to make dinner the smallest meal of the day, but it’s best not to make it the largest and avoid late-night eating. Here’s how you can adjust your eating habits:

  ✅ Prioritize Breakfast – A nutritious breakfast with protein-rich foods like Greek yogurt, eggs, or beans helps regulate hunger and energy levels.

  ✅ Make Lunch Count – Eating a substantial lunch reduces the urge to overeat at dinner.

  ✅ Keep Dinner Lighter – Opt for lean proteins, vegetables, and whole grains instead of heavy, high-calorie meals.

  ✅ Avoid Late-Night Eating – Minimize processed foods and sugary snacks late in the evening to maintain healthy blood sugar levels.
  
  

  The Bottom Line: Balance Your Meals for Better Health

  Dinner doesn’t have to be tiny, but making it your biggest meal isn’t ideal for long-term health. Eating more earlier in the day can help with weight management, blood sugar control, and overall well-being. Prioritizing breakfast and lunch while keeping dinner lighter could be a simple shift for better health outcomes.