Reset your body clock with meal timing: when to eat and what to choose at night
Your body clock is the daily rhythm your body runs on. This Herbalife Thailand material suggests giving your meals a regular rhythm and matching food choices to the time of day, especially in the evening.
1. Set a daily eating window
- Decide on a set window for eating each day, so you fuel your body well
- Aim to space your meals out within that window
- The example window in the material is 10:00–18:00, to keep your energy steady through the day
- Treat this as an example and adjust it to fit your own routine
2. Eat mindfully and with intention
- The goal is a mindful, intentional eating routine
- Each meal should be nutrient-rich and balanced
- The image shows separate breakfast, lunch and dinner boxes, each with vegetables, protein and grains
3. Foods to choose in the evening
- Food groups: vegetables and fruit, healthy carbs, oily fish, nuts and low-fat dairy
- Examples from the material: tart cherries, salmon, walnuts, kiwi fruit, bananas
- Greek yoghurt, sweet potato and leafy greens
4. Foods to limit in the evening
- Food groups: high-fat food, fried or heavily spiced food, alcohol, sugary food and caffeinated drinks
- Examples from the material: dark chocolate, chillies, burgers, pizza
- Fried food, coffee and cheese
More images in this series (tap to enlarge)
Read next: 10 healthy breakfast ideas: enough protein, plenty of fibre, an easy start ›
Read next: Children's weight starts with the whole family: food, play, sleep and screen time ›
Read next: Looking after yourself but not seeing results? 5 things to check ›
Try starting with a regular time for your evening meal, then adjust the others gradually. If you have a health condition, are pregnant or take medication, consult a doctor before changing when or how you eat. Ask us on LINE.
Image and reference from official material in the MyHerbalife media library: Reset your body clock to match your life · Eat the right foods at the right time (added to the library: Sep 2025 · Jul 2025)
Herbalife products are not intended to diagnose, treat, cure or prevent any disease.