Did you know that skipping protein the first time you eat each day can spike your blood sugar and set you up for all-day cravings? (eg coffee with a sweetened creamer and a bagel).
When your blood sugar rises and crashes, your body screams, “More sugar, please!” It’s a cycle that’s hard to break.
Here’s how to break free:
Whenever you have your first meal of the day, make it count! Focus on a protein-packed meal paired with fats and carbs. Aim for 30-50 grams of protein to set the tone for balanced energy all day long.
It doesn’t matter when you eat “breakfast” or “dinner” foods. Eggs at 7 PM? Sure. Chicken and veggies at 7 AM? Go for it. There’s no food rule saying certain meals belong to specific times of day.
Steady blood sugar = steady energy, better focus, and fewer cookie cravings.
What to eat for balanced blood sugar:
Always pair carbs with protein and fat: A combination meal works like a team—protein and fat slow down the absorption of carbs, ensuring a steady release of energy. For example, try pairing sweet potatoes with grilled chicken and avocado, or oatmeal with a scoop of protein powder and almond butter.
Choose whole-food carbs: Think fruits, veggies, quinoa, rice, oats, or sweet potatoes. These whole, unprocessed options digest more slowly than refined carbs, and when combined with protein and fat, blood sugar stays more consistent, avoiding those spikes and crashes.
No rules about timing: Savory breakfast or dinner foods like salmon with greens, eggs with avocado, or a stir-fry with chicken and veggies work any time of day. What matters is balance, not tradition.
This combo keeps you energized, full, and free from cravings, whether it’s your first meal or your last. Balance is key, and whole foods are your best bet.
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