How many meals should Indians have in a day?

Indians love to eat!
In an Indian household, meal times are almost sacred, and calorie counting often takes a backseat. A typical desi household enjoys anywhere between two to three meals a day—and that’s not even counting the essential chai sessions that keep us going!
While our love for food is undeniable, and the sheer variety makes restraint tricky, there is also this question: Is indulging in elaborate four-course meals okay, or are we just overeating?

A typical desi household enjoys anywhere between two to three meals a day. (Photo: Unsplash)

While three meals a day today are almost indispensable (unless you’re on some kind of diet), did you know breakfast wasn’t always part of a typical Indian diet?
Until the 14th century, it wasn’t usual to consume an early morning meal in India. Meals began only around midday and the only other big meal was supper, which used to be lighter than the midday meal.
“Since the population consisted primarily of land-owning farmers and gatherers, this way worked the best for them,” Amarnath Halember, executive director and CEO, NextG Apex India Pvt Ltd, told The New Indian Express.
As more Indians started finding jobs in fields, homes, and factories, eating habits shifted. What was once reserved for children, the elderly, or the unwell became a routine for many workers, as they began their days with an early snack.
In the 19th century, the East India Company’s arrival also introduced tea, coffee, and the idea of breakfast as a formal meal, especially amongst the elite.
Dubai-based culinary nutritionist and holistic wellness coach Eshanka Wahi says, “There’s an old Indian saying, ‘do waqt ki roti, do waqt khana hota hai’. So, ideally, for a relatively low-activity lifestyle, two to two-and-a-half meals a day should be enough. That could mean two main meals with a small snack, like nuts, rather than three big meals.”

Ideally, for a relatively low-activity lifestyle, two to two-and-a-half meals a day should be enough. (Photo: Unsplash)

Bharathi Kumar, a dietician at Fortis Hospital in Bangalore, agrees that while two meals can work for many, factors like age, activity level, and health goals also play a role in deciding what’s ideal for each individual.
Recent studies indicate that eating too frequently could actually confuse hunger cues and lead to overeating, especially with carb-heavy snacks.
India’s typical diet is rich in carbohydrates and fats, which, as research suggests, can increase appetite and lead to overeating. With calorie-dense foods in every meal, it’s worth asking: where does this leave us?
Dr Madhusudan Singh Solanki, senior psychiatrist and head of psychiatry at Max Smart Superspeciality Hospital in New Delhi, explains, “The rich variety of Indian cuisines, with their vibrant and spicy dishes, along with the cultural emphasis on shared meals and food-centric rituals, can distract the brain and encourage overeating.”
Food as a love language
In India, food isn’t just sustenance; it’s a love language. We celebrate, comfort, and express affection through food. “Our undefined meal patterns lead us to overeat,” notes Eshanka Wahi.
“A lot of people indulge emotionally in food, gravitating towards sweets and high-calorie foods with little nutritional value. In India, food is our way of expressing so many emotions,” she adds.
The challenge of portion control
Portion control can be tough when it comes to Indian meals, which are typically multi-course and carb-heavy. Given that India is largely vegetarian, many rely on pulses and dairy for protein. However, lactose intolerance affects 60-66 per cent of Indians, and dal—the staple protein source—contains more carbohydrates than protein. So, while we may pile up on calories, we might not be getting the desired benefits from it.

While we may pile up on calories, we might not be getting the desired benefits from it. (Photo; Unsplash

Eshanka Wahi recommends two to two-and-a-half meals a day, with a few considerations for those with specific needs, such as pregnancy or diabetes.
“For a normal, healthy person, I highly recommend eating according to the circadian rhythm—essentially, eating with the sun,” Wahi explains.
“That means an eating window of about six to eight hours, ideally between 12 pm to 6 pm or 11 am to 7 pm, with no meals after sunset. When you limit eating to a smaller window, you naturally keep meals to about two and a half, allowing the body to rest and digest properly,’ she adds.
Parmeet Kaur, head nutritionist and dietitian at Marengo Asia Hospital, Gurugram, on the other hand, suggests a structured three-meal approach with portion control. For balanced daily calorie intake, she recommends 400–500 calories for breakfast, 500–700 for lunch, and 400–600 for dinner, with snacks limited to around 200–300 calories as needed.
In the end, the “right” number of meals depends on your lifestyle, health needs, and what feels best for you, whether you prefer an Indian or Mediterranean diet. Whether you choose to eat breakfast, have a lighter dinner, or adjust meal timing, it’s all about how your body responds to these changes. Every body is different—tune in and adapt accordingly.
However, be mindful of your calorie intake, as that’s often where we slip up. Regardless of whether you follow an Indian, Mediterranean, or continental diet, it’s the calories that ultimately make or break the deal.