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The full article on recentlyheard says your supper (rather than dinner as the evening meal) should be the lightest of the day.
Breakfast-
One should aim to eat within the window of 30 minutes, post waking up in the morning.
Best time to have first meal of the day is Around 7am
Breakfast should not be delayed later than 10am.
Lunch-
Around 12.45pm is the best time to have lunch.
One must maintain a difference of approximately 4 hours between your breakfast and lunch.
Lunch should not be delayed post 4pm.
Dinner-
The best time to take dinner is before 7pm.
One should keep a gap of 3 hours between your dinner and time you sleep .
Delaying dinner post 10 pm is not considered to be healthy practice.
Read on: https://recentlyheard.com/2021/12/04/healthy-eating-habits-the-best-time-to-have-your-daily-meals/