Meals are an important part of the day for providing nutrition and energy to get us through our daily activities. While most cultures have three main meals each day, the names for these meals can vary. In this article, we will explore the common names used for the 3 main meals in a day and what they typically consist of.
Breakfast
The first meal of the day is breakfast. Breakfast gets its name from the fact that it is designed to “break the fast” from the overnight period when we go without food while sleeping. Some common names for breakfast include:
- Breakfast
- Morning meal
- AM meal
Breakfast is commonly eaten within 1-2 hours of waking up in the morning. Typical breakfast foods often include:
- Eggs
- Toast
- Cereal
- Oatmeal
- Fruit
- Yogurt
- Breakfast meats like bacon or sausage
- Juice
- Coffee or tea
Eating breakfast helps to jumpstart metabolism and provides fuel after fasting through the night. It also can improve concentration and performance in work or school. Studies show that eating breakfast regularly is linked with better nutrient intake and lower risk of weight gain.
Lunch
The midday meal is typically called lunch. Other common names for lunch include:
- Lunch
- Noon meal
- Midday meal
Lunch is usually eaten around noon, between 11am-2pm for most people. Some common lunch foods include:
- Sandwiches
- Salad
- Soup
- Leftovers from previous dinners
- Pasta
- Grain bowls
- Bento boxes
Since lunch is the midday meal, it helps provide an energy boost to get through the afternoon. It’s important not to skimp on lunch, as having a filling and nutritious meal can improve concentration and performance. Workers who take a lunch break tend to be more productive in the afternoon.
Dinner
The evening meal is referred to as dinner. Other names for dinner include:
- Dinner
- Supper
- Evening meal
Dinner is usually eaten in the evening between 5-8pm for most people. Typical dinner foods include:
- Meat, poultry, or fish
- Vegetables
- Rice, potatoes, or grains
- Casseroles
- Soups or stews
- Salad
- Bread
Dinner is often the main meal of the day, containing a balance of protein, carbs, and vegetables. It replenishes the body after a full day of activity. Eating a healthy dinner can help regulate digestion and promote restful sleep through the night.
3 Main Meals by Country
While most cultures have 3 main meals, the names and timing can vary. Here is an overview of the common meal names by country:
| Country | Morning Meal | Midday Meal | Evening Meal |
|---|---|---|---|
| United States | Breakfast | Lunch | Dinner |
| United Kingdom | Breakfast | Lunch | Tea or Dinner |
| Australia | Breakfast | Lunch | Dinner or Tea |
| India | Breakfast | Lunch | Dinner |
| China | Breakfast | Lunch | Dinner |
| France | Breakfast | Lunch | Dinner |
| Italy | Breakfast | Lunch | Dinner |
| Spain | Breakfast | Lunch | Dinner |
As you can see, while the timing and names vary slightly, most cultures center around 3 main meals in the day. The first meal breaks the fast after sleep, the midday meal provides an energy boost, and the evening meal provides sustenance before bed.
Importance of Main Meals
Eating regular main meals is important for several reasons:
- Provides balanced nutrition: Having set meals makes it easier to get a variety of nutrients from different food groups that our bodies need – protein, carbs, fats, vitamins, and minerals.
- Stabilizes blood sugar: Going too long without eating can lead to drops in blood sugar, resulting in fatigue, irritability, and hunger pains. Regular meals can keep blood sugar stable.
- Supports metabolism: Eating regularly keeps metabolism boosted. Having long stretches without food can actually slow metabolism.
- Promotes concentration: Our brains require a steady fuel source to function at peak performance. Regular meals ensure your body has the energy it needs to keep you focused mentally.
- Aids digestion: Scheduled eating patterns allow the digestive system to maintain its rhythm and effectively process and absorb nutrients.
- Provides structure: Having set meal times helps provide structure and routine to the day.
Modifications to Main Meals
While most cultures center around 3 primary meals, some modifications to this pattern that work for individual schedules and needs include:
- Skipping breakfast – Some people opt to skip breakfast due to preference or time constraints. This can be okay for some people but not ideal for many.
- 5-6 smaller meals – Some break up the 3 main meals into smaller, more frequent meals every 2-3 hours.
- Intermittent fasting – This involves prolonged fasting periods around the clock, typically between 14-16 hours per day.
- Snacking – In addition to main meals, snacks can help refuel the body and get extra nutrients.
Keep in mind that regular meal timing aligned with your personal schedule is most important, rather than rigidly sticking to set cultural standards. The goal is to provide your body the nourishment it needs at consistent intervals throughout the waking hours.
Sample Daily Meal Schedule
Here is an example of what a day might look like with the 3 main meals:
Breakfast
- 7:00 am
- Eggs, whole grain toast, fruit, milk
Lunch
- 12:00pm
- Tuna sandwich on whole wheat bread, carrot sticks, Greek yogurt, water
Dinner
- 6:00pm
- Chicken breast, brown rice, green beans, salad, water
This provides balanced nutrition and energy-sustaining fuel throughout the active hours of the day.
The Bottom Line
Most cultures center around 3 main meals in a day – breakfast, lunch, and dinner. Breakfast provides morning fuel, lunch a midday energy boost, and dinner sustenance in the evening. The regularity of set meals provides a structure that supports metabolism, blood sugar regulation, concentration, and optimal nutrition. While names and times for meals can vary, most adhere to a general pattern of breaking the overnight fast in the morning, eating a midday meal, and finishing with an evening meal before bed.