There are many questions about how to distribute your foods throughout the day. Will snacking help you lose weight? Will it make you gain weight or keep you from losing weight? Will snacks provide energy or boost your metabolism? Should you have a snack before you go to bed or not? If yes, which snacks will help you sleep?
As a general rule, snacking will not prevent weight loss or cause weight gain if the total calories you eat over the day is reasonable for your weight goal. Most of us need a certain amount of calories per day and it does not really matter how you break it up into meals and snacks.
There is a common misconception that grazing or eating small meals and snacks throughout the day will help with weight loss, arguably because it keeps your metabolism humming constantly. However, there hasn't been definitive evidence that shows snacking boosts metabolism.
That said, all food, in particular protein, has a slight thermogenic effect. That means it burns calories to digest the food. However, that small increase in calorie burning can have a negligible effect if you are consuming high-calorie foods. So grazing is fine if that's your preference, but be mindful of what you're eating.
Another potential benefit of snacking is that it helps to stave off extreme hunger and stabilize blood sugar. Hunger can lead to overeating at meals or making poor food choices. If you let yourself get too ravenous, you will likely have a harder time accurately gauging when you have eaten enough.