How to Balance your plate TO STOP CRAVINGS

“Don’t Skip Meals, it backfires and leads to overeating later”

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 Balance Plate Formula

• Protein 1/4 of your plate
  Keeps your 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

• Fiber-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 fiber
  Example: Leafy greens, broccoli, peppers, cucumber, zucchini, cauliflower

• Hydration
  Dehydration can feel like hunger and trigger cravings
  Water is the best source to 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 - which spikes cravings

• Sleep 7-9 hour per night - poor sleep increases hunger hormones

• Mindful eating - eat slowly and undistracted to truly feel satisfied

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