Both breakfast and evening meal need to be substantial, with breakfast providing about a quarter of the intake and the evening meal representing a third.  The remainder should be consumed in small amounts throughout the day.  

Several short breaks for food and drink are better than one or two long breaks.  

Award conditions require that at least one substantial meal be cooked each day. This is usually the evening meal.  This is because there is more time to prepare and cook in the evening and energy replenishment is most effective within two hours of completing exercise.

Take a look at the photo above.  Can you spot something that is wrong?