When the table is set

I plan the day as meals. The larger plate sits in the middle of the day when I can manage it. Dinner is lighter, and earlier, unless the table is the reason for the evening.

What goes on the plate, and when

• ·Breakfast (7:00–9:00): eggs, fish or yogurt, something slow such as oats or sweet potato, olive oil or avocado.
• ·Lunch (12:00–14:00): the main meal. Vegetables included, and most of the day's starch.
• ·Dinner (17:00–19:00): protein and vegetables, less starch, a smaller plate, finished early when the diary allows.

I leave about three hours between the last meal and bed when I can, and a long stretch overnight with nothing to eat.

Real life

Dinner is social

I cook private dinners for a living, so I know the evening meal is often the point. Make lunch the main meal on days with a dinner out. Start earlier when you can. Choose the lighter dishes when the night runs long. Do not worry about the occasional late table.

Exercise

• ·Morning training: a light snack or nothing beforehand, a full breakfast after.
• ·Evening training: a light meal before, protein afterwards, not too late.

Hours that move

If your hours are irregular, keep meal times as consistent as you can and protect your sleep. Talk to your doctor about what works for you.

How I eat

• ·Morning: a protein-rich breakfast after training
• ·Midday: my main meal
• ·Evening: a light dinner, finished by 19:00
• ·Night: nothing until morning