New research says eating small snack between meal is not recomended since hormone levels and sugar levels do not get to decline. Another study suggests that it is not the number of meals that matters, but the total calories.
Eating the right foods at the right time will help keep your blood sugar steady. Three meals a day is a good start. In a study one group ate twice a day and the other group three times. The group that ate twice a day left them hungry even though they consumed the same amount of calories as the three times a day group.
So what does this mean? Eat three meals a day and a light snack if you are hungry. Foucus on high quality proteins like egg whites and healthy fats like almonds or tuna. Skipping meals only slows down your metabolism, so take time to eat breakfast in the morning and don't skip lunch because you are too busy at work. Opt for a smaller 300- 400 calorie nutrient dense foods will also help you feel better all day.
I believe that, what works for one person does not apply to everyone. There is no " One Size Fits All". My recommendation is listen to what works best for your body.
Consumer Reports on Health