What if I miss a meal or am not hungry?
One missed meal is not a crisis. Look at the day and the goal. In fat loss, you may simply continue with the next planned meal if hunger is fine and protein can still be covered. In muscle gain, repeated missed meals can make it more difficult to reach calories, so you may need a backup meal, shake, or more calorie-dense option later.
Do not punish yourself with an enormous correction meal unless that actually helps. The better move is usually to resume structure, protect protein, and learn why the miss happened: timing, prep, appetite, stress, travel, or unrealistic meal size.