How to balance your plate to stop cravings

When your meals have the right ratio of nutrients, your blood sugar stays stable, your body feels nourished, and your brain doesn’t go hunting for quick fixes like sugar or carbs. Let me teach you how to balance your plate to reduce cravings and keep you feeling satisfied all day long.

The balanced plate formula

• Protein, 1/4 of your plate. Keeps you full, stabilises blood sugar, reduces sugar cravings. Examples: egg, chicken, meat, fish, Greek yoghurt, tofu, lentils, tempeh
• Healthy fats, 1/4 of your plate. Helps you feel satisfied and slows digestion. Examples: olive oil, avocado, nuts, seeds, fatty fish
• Fibre-rich carbs, 1/4 of your plate. Provides steady energy and curbs sugar crashes. Examples: sweet potato, quinoa, oats, legumes, fruit, brown rice
• Non-starchy vegetables, 1/4 of your plate. High volume, low calorie, full of nutrients and fibre. Examples: leafy greens, broccoli, peppers, cucumber, zucchini, cauliflower
• Hydration. Dehydration can feel like hunger and trigger cravings. Water is the best source of hydration

Bonus tips to reduce cravings

• Don’t skip meals - it backfires and leads to overeating later
• Start the day with protein - for example eggs, protein smoothie, Greek yoghurt
• Limit ultra-processed snacks - they spike cravings
• Sleep 7-9 hours per night - poor sleep increases hunger hormones
• Mindful eating - eat slowly and undistracted to truly feel satisfied