Betr Health offers a generalized sample schedule in the Level 1 resource area. This is intended to be a starting guide for those waking up around 7am. If you have an alternative schedule, then you can modify your eating times. Our goal is use a general approach of eating 2-3 hours after waking up and then every 2-3 hours throughout the day while awake while always striving to match your appetite. Typically morning hunger starts about 2-3 hour after waking up, unless you are active with your job or general lifestyle. If medications necessitate food at the start of the day, please follow your doctor's orders.

Sample schedule for an early riser:

5am

wake up, weigh, coffee, water

8am

fruit snack, added protein if desired

10am

fruit snack, water

12 noon

lunch, veggies + protein, water

3pm

fruit snack, water

6pm

dinner, veggies + protein, water

9pm

bedtime

Sample schedule for a late riser:

10am

wake up, weigh, coffee, water

11am

if hungry, have fruit snack, water

1pm

lunch, veggies + protein, water

4pm

fruit snack, water

7pm

dinner, veggies + protein, water

10pm

bedtime

NOTE: If you ever find yourself hungry at any point during the day, then we encourage you to eat, just be sure to reach for foods from the Level 1 baseline food list during the first 4 weeks for best success.

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