let's keep it to midweek for the sake of simplicity, say a tuesday for example. or any weekday actually it doesn't matter. maybe fridays are different but don't worry about that.

brekko: 8:30am
lunch: 12:30pm
light snack: 4pm
dinner: 7:30pm

that's pretty good to me, not set in stone but if there's only ~30mins sway in those that's a good day.