How to Build Better Meals

You know that 3pm crash?

The one where your brain fog rolls in, your energy tanks, and your snack cravings suddenly become non-negotiable?

It’s not just willpower. It’s blood sugar biology.

And while it’s tempting to blame sugar or carbs entirely, the real solution isn’t restriction — it’s balance.

In this post, we’ll break down:

• Why your energy might be on a blood sugar roller coaster

• How different foods affect your glucose curve

• What makes a meal truly satisfying and sustaining

• Real meal-building strategies (no counting required)

• How to stabilize your energy without cutting carbs

Whether you're navigating perimenopause, managing mood swings, or just want to feel more steady through your day — this one’s for you.

Why You Crash (Even If You Eat "Healthy")

Many women I work with are eating “clean” or “light” — but still feel like they’re dragging through the day. Here’s why:

You may not be eating enough overall or enough of the slow nutrients.

When your meals are carb-heavy but lacking protein, fat, or fiber, your blood sugar rises quickly… and then drops just as fast. Your blood sugar can also drop of inadequate fuel.

That drop is what creates:

• Brain fog

• Shakiness or fatigue

• Cravings (especially for sugar or caffeine)

• Irritability or anxiety

This is your glucose curve — and while some fluctuation is normal, the steeper the rise, the harder the crash.

The fix isn’t to cut carbs. It’s to pair carbs with the nutrients that slow digestion, provide satiety, and buffer those highs and lows and eat enough to support your body.

Let’s dig into how.

Build-a-Plate: The Formula for Stable Energy

Instead of counting grams or tracking apps, use this simple plate method:

1. Protein (about ¼ of your plate)

Protein slows digestion, supports muscle repair, and helps regulate appetite.

Examples:

• Eggs, Greek yogurt, cottage cheese

• Chicken, turkey, fish

• Beans, lentils, tofu, edamame

• Protein powder or bars (choose wisely)

Why it works: Protein stimulates GLP-1 (a satiety hormone), takes longer to move from your stomach, and dampens the post-meal blood sugar rise.

2. Fiber-Rich Carbohydrates (about ¼ of your plate)

Focus on carbs with fiber — which slows glucose absorption.

Examples:

• Sweet potatoes, oats, quinoa, beans

• Whole fruit (berries, apples, pears)

• Whole-grain bread, brown rice, farro

• Vegetables (all count toward carbs too)

Why it works: Fiber supports the gut microbiome, reduces blood sugar spikes, and improves insulin sensitivity.

3. Healthy Fats (add a thumb-sized amount)

Fats also slow digestion and keep you full longer.

Examples:

• Avocado

• Olive oil

• Nuts & seeds (chia, flax, almonds)

• Nut butter or tahini

• Fatty fish (salmon, sardines)

Why it works: Fat helps your body absorb fat-soluble vitamins and modulates hunger hormones like leptin.

✅ 4. Color & Volume (fill ½ your plate)

Load up on non-starchy veggies for volume, antioxidants, and hydration.

Examples:

• Leafy greens, peppers, zucchini

• Cucumber, carrots, broccoli, tomatoes

• Cauliflower, mushrooms, cabbage

Why it works: High-volume, low-calorie foods stretch the stomach, activating stretch receptors and helping you feel full without spiking glucose.

Real-Life Meal Ideas That Actually Work

Here are a few blood sugar-friendly meals that are quick, satisfying, and balanced:

Breakfast

• Scrambled eggs + sautéed spinach + sweet potato hash + avocado

• Overnight oats with chia seeds, protein powder, berries, and peanut butter

• High-protein Greek yogurt + walnuts + pear slices + flaxseed

Lunch

• Turkey wrap on high-fiber tortilla + hummus + cucumber and arugula

• Lentil soup + whole-grain toast with avocado

• Chicken salad on greens with olive oil vinaigrette + whole apple on the side

Dinner

• Salmon + roasted broccoli + wild rice

• Stir-fry tofu + brown rice + mixed veggies + sesame oil

• Bison burger lettuce wrap + roasted carrots + quinoa salad

Snacks

• Hard-boiled egg + apple slices

• Cottage cheese + frozen cherries

• Protein bar + baby carrots and hummus

• Handful of almonds + clementine

What About Sugar?

You don’t have to eliminate sugar entirely to stabilize your energy. The key is what are you eating with the sugar.

Tips to minimize crashes:

• Eat sugar with a meal, not on its own

• Add protein or fat (e.g., dark chocolate + almonds)

• Choose natural sugars from fruit over ultra-processed snacks when possible which are a great source of fiber and micronutrients

• Don’t skip meals — it makes crashes worse later

Q&A: Stable Energy in Real Life

Q: Do I need to test my blood sugar with a CGM? Not necessarily. While CGMs (continuous glucose monitors) can provide helpful insight, you can also learn from tracking how you feel after meals. Energy dips, cravings, mood shifts — these are signs your meals may need rebalancing.

Q: Do I need to eat every 3 hours? Not always but it could be a good thing to trial. Going too long without eating (especially after a high-carb meal) can trigger crashes. Most women feel best eating every 3–5 hours with balanced meals and snacks.

Q: Are carbs bad? No. Carbs are your brain’s preferred energy source. The goal isn’t to cut them — it’s to pair them with protein, fat, and fiber for stability.

Final Thoughts

If you’re tired of feeling tired… If you keep reaching for snacks, caffeine, or quick fixes… If you’ve tried cutting sugar but still crash…

It’s time for a new approach.

You don’t need to track everything or fear every carb. You just need meals that work with your body, not against it.

With the right balance, you’ll feel:

• More focused

• Less hangry

• Steadier between meals

• Empowered instead of reactive

Want Help Building Energy-Sustaining Meals?

Inside the Honor Your Body program, we guide you through:

• Meal-building that supports blood sugar and hormone balance

• How to hit protein + fiber targets without tracking

• Sustainable snack strategies and time-saving recipes

• Working with your body’s natural energy rhythms

Plus: Weekly coaching, expert Q&A, and a whole community of women doing it with you.

✨ Join us today — because your energy matters, and you don’t have to keep running on empty.