How to Balance Blood Sugar at Meals (for cravings, energy, sleep + brain fog)

This post is written for midlife women who are not “diabetic,” but who are dealing with the very real downstream effects of blood sugar swings: stubborn weight gain, wired-tired cortisol energy, cravings, moodiness, brain fog, and sleep disruption.

The core message: balancing blood sugar is crucial in midlife and requires a strategy, not a diagnosis.

When glucose rises fast and drops hard, your body compensates with hunger signals, cravings, and stress hormones. That can look like “lack of discipline,” but it’s often just physiology. So the goal is to build meals that feel steady, satisfying, and repeatable.

The 60 Second Formula

Build every meal with:

1. Protein (anchor)

2. Fiber (slow it down)

3. Colour (plants for micronutrients + volume)

4. Optional “fat finish” (staying power)

Shortcut rule: No “naked carbs.” Pair carbs with protein + fiber.

The Meal Builder (choose 1 from each)

1) Pick your Protein (choose 1)

• Eggs, egg whites

• Greek yogurt, cottage cheese

• Chicken, turkey, lean beef

• Fish, shrimp, tuna

• Tofu, tempeh

• Lentils, beans (also count as fiber + carb)

2) Add Fiber + Volume (choose 1 to 2)

• Big salad, leafy greens

• Broccoli, cauliflower, zucchini, peppers

• Cabbage slaw, cucumber, tomatoes

• Frozen veg (yes, counts)

3) Add a “Smart Carb” (optional, choose 0 to 1)

• Quinoa, oats, brown/wild rice

• Sweet potato, squash

• Beans/lentils (again, strong choice)

• Whole grain or seeded bread

4) Add a Fat Finish (choose 1)

• Olive oil dressing, avocado

• Nuts/seeds, tahini

• Cheese (use sparingly and avoid when can)

Bonus: Add flavour so you actually eat it again. Salsa, pesto, lemon, herbs, spices.

“Food Order” hack (tiny habit, big payoff)

If you want a smoother glucose curve:
Start with veg + protein, then eat the starch.

Not a rule. A lever.

Plug-and-Play Meals (steal these)

Breakfast

• Greek yogurt + berries + chia + optional oats

• Eggs + sautéed greens + seeded toast

• Overnight Oats + protein powder + fruit + nuts

Lunch

• Big salad + chicken/tuna + olive oil dressing + quinoa on the side

• Turkey chili (beans) + side salad

• Leftover protein + roasted veg + rice or sweet potato

Dinner

• Sheet pan salmon + broccoli + sweet potato

• Stir-fry: chicken/tofu + mixed veg + rice

• Taco bowl: ground turkey + slaw + salsa + avocado + optional rice

Want My 12-Step Insulin Resistance Guide?

If you’re navigating brain fog, mood swings, sleep struggles, weight changes, or that “my body’s shifting and nobody gave me the manual” feeling, you’re not alone.

Join my free community, The Peri Posse, and grab the guide inside plus practical nutrition + lifestyle tools for midlife.

The 3pm Crash Protocol

If your afternoons feel like you hit a wall:

Option 1: Fix lunch

• Protein + Fiber + Color (no exceptions)

Option 2: Use a structured snack

• Apple + peanut butter

• Greek yogurt + berries

• Turkey roll-ups + cucumber

• Edamame + crackers

• Cottage cheese + everything bagel seasoning + tomatoes

Try to avoid: sweet coffee + pastry “because I’m busy.” It’s a trap with false lashes on.

The After-Meal “Glucose Walk” (gentle, not punishing)

10 minutes after meals

Walk, tidy the kitchen, take a lap around the block.
This is a blood sugar tool and a cortisol downshift.

Helpful tools 

Movement

• Weighted vest for walks (affiliate)

• Walking pad (affiliate)

• Adjustable dumbbells (affiliate)

Kitchen

• Glass meal prep containers (affiliate)

• Insulated water bottle

Note: Supplements can be useful, but they’re personal and don’t negate lifestyle. Talk with your clinician, especially if you’re on meds or managing thyroid/blood sugar concerns.

Want a Steadier Week?

Inside The Peri Posse, you’ll get practical support around hormones, food, movement + mindset, plus simple ways to hit 30g protein at meals and 30g fiber daily.

Educational only. Not medical advice.