Creating a timetable for your meals can be helpful if you are starting a new diet or have a busy schedule, but it can be especially beneficial if you need to take medication with meals. The timetable helps you adopt healthy habits into your daily schedule. With your meals scheduled, you don’t have to worry about finding time to eat.
Use a ruler to draw a straight horizontal line about 2 inches from the top of your paper. Draw a straight vertical line about three inches from the left edge of the paper, from the top to the bottom of the page.
Write “Breakfast” above the horizontal line to the right of the vertical line. Draw a vertical line from the top to the bottom of your paper just after the word breakfast. Write “Lunch” to the right of the vertical line, and then draw another vertical line from the top to the bottom of your page. Write “Dinner” to the right of the vertical line. These words should be written across the top of the page as they will each form a column.
Write the days of the week starting with Sunday below the top horizontal line on the left-hand side of the page and left of the first vertical line. Write Monday about one inch below Sunday. Continue writing the days of the week about one inch below each other. Draw a horizontal line between each day of the week to form rows.
Think about the time you like to wake up on Sunday morning. Allow at least a half hour to ensure you are fully awake before you prepare breakfast. If you wake at 8 a.m., for example, plan to have breakfast at 8:30. Write 8:30 parallel to the word “Sunday” in the column marked “Breakfast.” If you wake at the same time each day, write the same time for each day of the week in the breakfast column. Otherwise, adjust the times accordingly.
Decide on a convenient and appropriate time to have lunch. It may be when you are allowed to break for lunch at work, or it may simply be around the time you start getting hungry each day. Depending on your daily routine, this time may vary from day to day. Decide on a time to have lunch each day and mark it in the lunch column for the appropriate day.
Plan your dinnertime. Set a realistic time, allowing yourself at least an hour from the time you get home each day. Mark down the time adjacent to the corresponding day on the dinner column.