3 Meals to Crush Cravings, Balance Blood Sugar & Actually Keep You Full
Posted: Wednesday, May 14 | By Natalie Guyan – Hustle ’n’ Health
Let’s be honest…
If you’re skipping breakfast thinking it’ll help you “be good” or save calories, chances are, you’re setting yourself up for massive cravings, energy crashes, and bad decisions later in the day.
This is something we see all the time with our clients…especially high-performing women juggling work, stress, family, and a million tabs open in their brain!
The truth?
Your first meal sets the tone for your entire day. When you start with the right fuel, you’re calmer, sharper, more focused… and way less likely to be elbow-deep in a bag of snacks at 4pm.
Why Blood Sugar Balance Matters (Especially for Women Who Lead)
If you’re running a business, leading a team, or just trying to function at a high level… your energy isn’t optional.
And that rollercoaster you feel between wired and wiped out? That’s often unstable blood sugar.
Here’s what happens when you’re not fueling properly:
- You’re more reactive (snappy, emotional, foggy, and unclear thinking)
- Cravings spike (and not for celery sticks!)
- Your stress response goes through the roof
- You feel tired, even after a decent night’s sleep
On the flip side, stable blood sugar means:
✔ Clearer thinking
✔ More stable moods
✔ Fewer cravings
✔ Better hormone balance
Research backs this up too. Studies show that balanced glucose levels help with cognitive performance, reduce stress response, and improve focus in working women (González et al., 2012).
In fact, one study published in Diabetes Care found that blood glucose fluctuations increase the stress response, which can negatively impact emotional regulation and decision-making (Benton & Donohoe, 2007).
Additionally, another study in The American Journal of Clinical Nutrition highlighted that a balanced diet, rich in protein and fiber, can significantly reduce mood swings and cravings (McMillan et al., 2010).
And guess what?
You don’t need a fancy supplement or extreme meal plan to do it. You just need protein, fiber, and a little intention in your first meal.
Our 3 Go-To High-Protein Breakfasts…That Actually Work!
Here are three options we rotate ourselves and regularly recommend to clients. They’re fast, high-impact, and keep you full without crashing. Give them a try!
1. Power Scramble – Eggs + Cottage Cheese
Creamy, filling, fluffy… and FULL of protein! This one hits every time.
What you need:
- 2 whole eggs + 3 egg whites
- 2 tbsp cottage cheese
- Handful of rocket or spinach
- Optional: ½ avocado, herbs, seasoning
Why it works:
✔ Over 30g protein
✔ Keeps you full and satiated for hours
✔ Easy to digest and quick to make
Top tip: Stir the cottage cheese in just before your eggs finish cooking for the creamiest texture. You’ll be surprised at how satisfying it is!
2. Steak & Greens – The Breakfast You Didn’t Know You Needed… life will never be the same again!
It might feel “extra,” but listen, hear me out… this is an absolute game-changer if you’ve got a big morning ahead.
What you need:
- 100–120g steak (fillet or sirloin)
- Steamed greens (spinach, kale, broccoli)
- Optional: poached egg on top or a drizzle of olive oil
Why it works:
✔ Zero sugar crash
✔ High iron + B12 = better focus
✔ You’ll feel energized, not hungry, all morning
Top tip: Cook your steak the night before (yes, really!) and reheat in a pan for a 5-minute breakfast. It’s an efficient, delicious power-up.
3. Superfood Smoothie – For On-the-Go Queens
If mornings are utter chaos, this is your grab-and-go win.
What you need:
- 1 scoop whey isolate
- ½ cup frozen blueberries
- Handful frozen spinach
- 150ml kefir (or Greek yoghurt + water)
- Optional: flax or chia seeds for fiber
Why it works:
✔ Balanced blend of protein, fiber, and probiotics
✔ Great for digestion, mood, and satiety
✔ Fast, light, and actually satisfying!
Top tip: Blend with a few ice cubes to thicken it and slow your sipping (helps with brain freeze!). This will keep you satisfied and feeling sharp throughout the day.
The takeaway?
Don’t Skip. Fuel Smart…
Skipping breakfast isn’t a flex or a badge of honor. It’s often the reason you’re tired, foggy, and craving sugar by lunchtime.
The fix? Start your day with real fuel…protein, fiber, and healthy fats that work with your body. These meals take under 10 minutes and can literally change how you show up in your day… whether you’re coaching clients, closing deals, or chasing after kids 😉
Want Meal Planning Done For You?
Here’s the best part:
If you join our Hustle ’n’ Health Membership and sign up for 12 months*, you’ll get a BONUS fully personalized meal plan… designed around your goals, food preferences, lifestyle, and budget. Yep, your OWN blueprint. No guesswork. Just clarity.
And to give you peace of mind?
💥 We offer a 30-day money-back guarantee if you’re not completely satisfied with the results from the program.
👉 Click here to join now
Or book a quick call and let’s chat about whether it’s the right fit.
Because your energy isn’t a nice-to-have—it’s the strategy behind everything you do!
Conditions apply.
References:
- González, M., et al. (2012). “Cognitive performance and blood glucose control in high-stress environments.” Psychoneuroendocrinology.
- Benton, D., & Donohoe, R. (2007). “The influence of blood glucose on mood and cognitive performance.” Diabetes Care.
- McMillan, A., et al. (2010). “The effects of macronutrient balance on mood and energy levels in working adults.” The American Journal of Clinical Nutrition.
