11 Smart Ways To Stop Skipping Meals

We’ve all been there.  Skipping meals because we’re running late, in the middle of something, kept back at work, or even skipped meals because we were trying to lose weight.

Sometimes skipping a meal is unavoidable when life gets in the way.  I know that when I’ve missed lunch or have gone longer than usual without eating, I get the hangries and it’s not pretty.  Maybe you can relate.  Empty stomach, haven’t eaten in ages, no food within immediate range.  Does not make for a happy camper.

Sometimes we even skip meals out of habit.  Bad habits we’ve developed over time.  Like not getting up early enough to have breakfast, working through lunch because we think we have too much to do, and not making dinner after a long day at work because we’re too exhausted.

Why Skipping Meals is Bad

You might have noticed that things start to happen to your body and your mind when you skip meals.  Things that are not pleasant, either for you or for the people around you.  Skipping meals is detrimental in a number of ways and can impact your mood, energy, ability to think clearly and even your relationships, be it with those you work with or your loved ones.

• When you skip a meal your focus becomes impaired, and concentration becomes a lot harder. Talking to people becomes harder and listening is, well a challenge.
• You have no patience and it’s easy to become short with people even when you don’t mean to.
• Skipping meals sends your cravings off the charts.  The desire for something sweet, salty or fatty becomes overpowering.  The urge to reach for chocolate, chips or to swing by the McDonalds drive thru is difficult to ignore.
• You end up making decisions that you might not normally make because you’re not thinking clearly. These might be food choices, choosing bad unhealthy fatty sugary foods over healthy ones, or it could be bad choices around other things to do with your relationships or work.
• You’ll end up feeling physically fatigued and the thought of doing any type of exercise is out of the question.

Over the years, I’ve had my fair share of skipping meals and I’ve learnt that skipping meals for me doesn’t work.  I have to eat regularly, every three to four hours at most.  Because of this, I’ve developed some tricks and strategies to make sure I don’t skip meals, whether it be at work, at home or on the go.

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11 Smart Ways To Stop Skipping Meals

At Work 

1. Keep healthy snacks in your work drawer. This is essential for me. My go-to snack is almonds—they stay fresh for ages, are easy to transport and eat, and don’t seem out of place during meetings. You can discreetly snack on a small container of almonds mid-conversation without it being awkward.
2. Bring your lunch to work. I bring my lunch to work four out of five days, and it’s become a routine. I set aside an extra 10 minutes in the morning to prepare it. Leftovers make it even easier—just grab and go as you head out the door.
3. Set a timer for lunch. I have an alarm on my phone set for 12:30 PM. It’s a simple and effective reminder. Alternatively, you can schedule lunch as an appointment in your calendar to block out the time. I personally prefer both—an alarm and a calendar reminder—making it harder to overlook.

4. Advocate for breaks during long meetings. If a meeting runs through lunchtime, politely suggest to the facilitator that a short break would allow everyone to grab something to eat. I’ve done this many times, and facilitators are usually happy to oblige. Without intervention, some meetings could go on for six hours or more! While some people seem like meeting machines who can power through endlessly, I’m not one of them—I need regular sustenance to stay focused.

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 At Home

5. Get up 10 minutes earlier if you’re prone to skipping breakfast. Squeezing in a quick breakfast doesn’t have to be hard.  
6. Plan your evening meals for the weak ahead. Keep it simple and don’t overcomplicate it.  The best meal plans are the simple ones that you know you’ll follow through on.
7. Make mealtimes a priority and commit to sitting down at the dinner table and enjoying a meal. Work out in advance for the week what you’re schedule looks like so you’re not flustering at the last minute with take out or drive thru’s.
8. Liven up leftovers if you’d rather skip dinner that face the thought of eating last nights dinner. Some simple tweaks can make last nights dinner feel new and fresh.
9. Set aside a little time on a Sunday for Batch Cooking so you have meals on tap for the busy weeknights ahead. This is especially useful if you have activities you do after work and don’t get home until later.  If you have healthy dinner’s already made and ready t go, there’ll be less inclination to skip dinner because you’re tired.

 On The Go

10. Keep healthy snacks handy when you're on the go. I always carry a snack or two in my handbag when I’m out. Often, I end up staying out longer than planned, so having something healthy on hand is incredibly convenient. My favorites are a banana, a small container of almonds, and my water bottle.
11. Pack a lunch for travel. Whether it’s for work, personal trips, or even short 1–2 hour journeys, I always bring a lunchbox with healthy snacks. This way, I don’t have to rely on finding suitable food options, which might not be available depending on where I’m going.

When you have skipped a meal try not to:

• Hit up the vending machine
• Crack open an energy drink
• Pop open the wine first
• Go through the nearest Drive Through

Instead try this:

• Have a big glass of water
• Stop what you’re doing
• Make a decision about what the best thing is to fuel your body with
• Go out and get it
• If you can’t get it, get the next best thing

Skipping Dinner if You’re Not Hungry?

Skipping dinner once in a while when you’re not hungry might not be a big deal, but I wouldn’t recommend making it a habit.

A few years ago, I got into the bad habit of skipping dinner when my husband was away at work, leaving just me at home. I figured, “Why bother cooking for one?” It felt like too much effort. But later in the evening, I’d end up snacking on things I shouldn’t, sleeping poorly, and gaining weight.

I’ve learned that having a balanced, nutritious dinner makes a huge difference in the quality of my sleep. Now, I always make sure to eat dinner, even if I don’t feel super hungry, and these clean eating hacks are really handy!

Sometimes, I think I’m not hungry at all, but once I start eating, I realize I was hungrier than I thought. Maybe you’ve had that experience too?

On days where I don’t feel overly hungry in the evenings I’ll have something light. Here are some of my favourites:

If you need to eat, make the best choice available—even if it’s not ideal. One less-than-perfect meal won’t undo your progress, and you can always get back on track tomorrow.

Breaking the habit of skipping meals takes commitment and small, consistent changes. Start with a tip or two that resonate, then gradually build healthier habits. Over time, skipping meals will become a thing of the past, and you’ll feel so much better for it.