There’s magic in structure, but structure works best if you figure out the number of meals you do best on, and foods you lose the most weight eating. There’s no good science that suggests you will do better if you eat breakfast, or if you eat one meal or three meals or six meals a day. There’s also no good science that suggests you’ll do better eating early or eating late or eating before six pm. Everyone is different, depending on when you are hungry and when you start cravinging. For example, I hate small frequent feedings. Little meals make me hungry and cause me to crave carbohydrates like a madman. I usually eat one large meal a day at 7 or 8pm. I don’t eat anything all day. The worst thing I can do is to eat breakfast or eat lunch, or eat before I’m not hungry. Hunger happens for me sometime after seven pm. This kind of feeding works perfectly for me, but if may be disasterous for you. If you think about for ten seconds, you already know whether you should eat one or four or six meals a day, and what time these meals should be. You also know what protein you do best for losing weight. Structure works best, if you follow the structure that feels best for you.