Arroz caldo is one of the most comforting dishes in Filipino cuisine — a rich, gingery chicken and rice porridge topped with crispy garlic and a soft-boiled egg that is eaten for breakfast, lunch, dinner, or any time you need something warm and restorative. This version swaps the traditional glutinous rice for quick-cook oats, adding a hearty dose of fiber and whole-grain goodness without sacrificing any of the dish’s signature warmth and depth of flavor. If you have never tried arroz caldo befo
Arroz caldo is one of the most comforting dishes in Filipino cuisine — a rich, gingery chicken and rice porridge topped with crispy garlic and a soft-boiled egg that is eaten for breakfast, lunch, dinner, or any time you need something warm and restorative. This version swaps the traditional glutinous rice for quick-cook oats, adding a hearty dose of fiber and whole-grain goodness without sacrificing any of the dish’s signature warmth and depth of flavor. If you have never tried arroz caldo before, consider this your introduction — and if you already love it, consider this your new weeknight shortcut.
Active time: 15 minutes | Total time: 25 minutes
Oatmeal Chicken Caldo
Ingredients
4 tbsp (56g) coconut oil
2 cloves garlic, minced
1 tbsp (6g) minced ginger
1/2 yellow onion, diced
1/2 lb boneless, skinless chicken breast, cubed
3 cups water
1 cup (80g) Quick Cook Oats
1/2 tsp fish sauce
1/4 tsp black pepper
4 boiled eggs, halved
1 green onion, thinly sliced
Juice of one lemon or calamansi
Directions
In a small skillet, heat 2 tbsp of the coconut oil over medium heat. Add 2 tbsp of the minced garlic and cook, stirring occasionally, until deep golden and fragrant, about 7 minutes — watch carefully as the garlic can turn from golden to burnt very quickly. Remove with a slotted spoon, drain on a paper towel-lined plate, and set aside.
In a medium pot, heat the remaining 2 tbsp coconut oil over medium heat. Add the ginger, onion, and remaining garlic and cook, stirring occasionally, until softened and fragrant, about 3 minutes. Add the chicken and cook, stirring occasionally, until no longer pink on the outside, about 3–4 minutes.
Pour in 3 cups of water and bring to a boil over high heat. Stir in the oats, reduce the heat to medium, and cook, stirring occasionally, until the porridge reaches your desired consistency — about 3 minutes for a looser texture or up to 5 minutes for a thicker, more porridge-like result. To confirm the chicken is fully cooked, insert an instant-read thermometer into a piece of chicken — it should register 165°F (74°C). Season with the fish sauce and black pepper, then taste and adjust seasoning as needed.
Ladle the caldo into four bowls and top each with the crispy toasted garlic and chopped green onion. Arrange two egg halves alongside each bowl and finish with a generous squeeze of fresh lemon or calamansi juice. Serve immediately.
The Department of Health and Human Services (HHS) announced Monday that numerous medical school accrediting organizations and assessors have agreed to increase nutrition requirements for U.S. medical education. HHS said in a release that eight medical school organizations had agreed to "increase nutrition requirements at every level of U.S. medical education, competency-evaluation, training, and residency."...
The Department of Health and Human Services (HHS) announced Monday that numerous medical school accrediting organizations and assessors have agreed to increase nutrition requirements for U.S. medical education. HHS said in a release that eight medical school organizations had agreed to "increase nutrition requirements at every level of U.S. medical education, competency-evaluation, training, and residency."...
Let your slow cooker do the heavy lifting with this vibrant, plant-based sweet potato curry. Tender sweet potatoes and hearty chickpeas cook down in a coconut milk and curry broth that fills your kitchen with incredible aroma. Come dinnertime, all that’s left to do is stir in fresh basil and lime, spoon it over rice, and serve.
Active time: 10 minutes | Total time: 4 hours, 10 minutes
Slow Cooker Sweet Potato Curry
Ingredients
1 medium onion, diced
1 medium red bell pepper, diced
2 large sweet
Let your slow cooker do the heavy lifting with this vibrant, plant-based sweet potato curry. Tender sweet potatoes and hearty chickpeas cook down in a coconut milk and curry broth that fills your kitchen with incredible aroma. Come dinnertime, all that’s left to do is stir in fresh basil and lime, spoon it over rice, and serve.
Active time: 10 minutes | Total time: 4 hours, 10 minutes
Slow Cooker Sweet Potato Curry
Ingredients
1 medium onion, diced
1 medium red bell pepper, diced
2 large sweet potatoes, peeled and cut into 1 inch cubes
3 garlic cloves, minced
1 tbsp fresh ginger, minced
2 cups vegetable broth
1/2 cup light coconut milk
1 tbsp curry powder
1/2 tsp salt
1/4 cup fresh basil, roughly chopped
1/2 tsp lime zest
1 1/2 tbsp fresh lime juice
1 15-oz. can low sodium chickpeas, rinsed and drained
3 cups cooked jasmine or basmati rice
4 tbsp plain nonfat Greek yogurt
Directions
Combine the onion, bell pepper, sweet potatoes, garlic, and ginger in a 4-quart slow cooker.
In a small bowl, stir together the vegetable broth, coconut milk, curry powder, and salt, then pour over the vegetables. Cover and cook on high for 4 hours or low for 8 hours, until the sweet potatoes are tender. Stir in the basil, lime zest, lime juice and chickpeas.
Serve the curry over hot cooked rice. Top each serving with 1 tbsp yogurt and garnish with basil, if desired.
Serves: 4 | Serving Size: 2 cups curry with 3/4 cup rice + 1 tbsp yogurt
If you get hungry before bed, you do not need a perfect snack. You just need one that is small, balanced, and easy to digest. The best healthy late night snacks can take the edge off hunger, support steadier blood sugar, and in some cases may even help with sleep. (2,5)
That does not mean everyone needs to eat before bed. For many people, a bedtime snack is optional. But if you often go to sleep hungry, wake up hungry, or need help avoiding overnight low blood sugar, a small snack may make s
If you get hungry before bed, you do not need a perfect snack. You just need one that is small, balanced, and easy to digest. The best healthy late night snacks can take the edge off hunger, support steadier blood sugar, and in some cases may even help with sleep. (2,5)
That does not mean everyone needs to eat before bed. For many people, a bedtime snack is optional. But if you often go to sleep hungry, wake up hungry, or need help avoiding overnight low blood sugar, a small snack may make sense. (2,1)
“Bedtime snacks are not any different than snacking at other times. A nutrient-rich snack containing lean protein and fiber-rich carbohydrates is recommended to help keep you full through the night while keeping blood sugar steady,” says Joanna Gregg, RD, MyFitnessPal Registered Dietitian.
Do You Really Need a Bedtime Snack?
Not necessarily.
“Individuals without certain medical conditions such as diabetes generally do not need a snack before bed to stabilize blood sugar overnight, as the body is well equipped to regulate glucose levels during sleep,” says Emily Sullivan, RD, MyFitnessPal Registered Dietitian.
However, a bedtime snack might help some people, including those who need to prevent overnight low blood sugar and, in some cases, active people using nighttime nutrition strategically. (1,2)
That is why bedtime snacks are best thought of as helpful for some people, not a must for everyone. Your full eating pattern during the day matters more than one snack at night. (2)
What Makes a Healthy Bedtime Snack?
A healthy bedtime snack usually includes a source of lean protein and fiber-rich carbs. That combination helps you feel fuller for longer and slows the rise of blood glucose. (4,20)
For example, fruit on its own may not keep you full for long. But fruit with nut butter or yogurt is more balanced. Toast alone is less satisfying than toast with cottage cheese or avocado.
Portion size matters too. One review found that a small, nutrient-dense nighttime snack, around 150 calories, may be fine for healthy adults, though this is based on limited research and individual needs vary. Yet still, large meals late at night are more likely to affect sleep and health in a negative way. (2)
If you want to get a better sense of whether you are eating enough protein, fiber, or calories during the day, logging meals in the MyFitnessPal app may help you spot patterns. Late-night hunger can sometimes be a sign that dinner was too small or not well balanced.
6 Healthy Late Night Snacks to Try
1. Greek Yogurt With Berries And Walnuts
Plain low-fat Greek yogurt with berries and walnuts is one of Sullivan’s go-to bedtime snacks. It is a simple, balanced option that can feel light while still being satisfying. Sullivan also notes that dairy and walnuts have both been studied for possible sleep benefits. (5,9,10)
Dairy foods contain tryptophan, an amino acid involved in the production of melatonin and serotonin. Researchers are still learning more about the link between dairy foods and sleep, but the connection is promising. (5,9)
It’s also important to note that the research on walnuts and melatonin looked at daily walnut consumption over time, not a single handful at bedtime, so the sleep benefit from an occasional snack portion is uncertain. (10)
However, this is still one of the easiest healthy bedtime snack ideas because it takes only a minute to put together.
2. Banana And Nut Butter, Two Ways
It appears we have a consensus. Both Sullivan and Gregg recommend bedtime snacks built around banana and nut butter.
Sullivan’s version is oatmeal with peanut butter and banana, which works well when you want something warm and a little more filling. Gregg’s version is a banana with peanut butter or almond butter, which is a faster option when you want something simple and easy.
Both banana and nut butters contain magnesium, a nutrient that has been studied for its role in sleep. (6)
3. Whole Wheat Toast With Low-Fat Cottage Cheese
This is another easy snack from Gregg.
Whole-grain toast with cottage cheese pairs a slower-digesting carbohydrate with a protein-rich topping. (3,11) It’s also a good option if you prefer savory foods over sweet options at bedtime.
4. Whole Grain Toast With Avocado
Katherine Basbaum, MS, RD, MyFitnessPal Registered Dietitian, recommends a slice of whole grain toast topped with avocado.
Whole grains provide fiber and complex carbs to keep you full longer, while avocado contains magnesium, which has been shown to improve sleep. (3,6,18)
This snack is simple, plant-forward, and easy to keep in your routine, while still being extra delicious.
5. Tart Cherry Juice With A Handful Of Nuts
Brookell White, MS, RD, MyFitnessPal Registered Dietitian, recommends a small glass of tart cherry juice with a handful of nuts before bed.
Tart cherry juice has been studied for its possible sleep benefits as it contains melatonin which may help support longer sleep duration, though more studies are needed. (14,19)
Additionally, nuts can help make the snack feel more balanced and satisfying. Nuts also contain magnesium which has been associated with better sleep in those who lack this mineral in their diet. (6,19)
6. Pistachios With Low-Fat Cottage Cheese
Basbaum recommends a handful of pistachios with a small bowl of low-fat cottage cheese.
Of all nuts, pistachios have the highest concentration of melatonin, and cottage cheese contains tryptophan, an amino acid the body uses to help make melatonin and serotonin. (15,16,17)
What Foods Should You Avoid Before Bed?
Some foods are more likely to work against sleep than support it.
White says foods and drinks with caffeine, including coffee, tea, and chocolate, may affect sleep quality. Research cited by the American Academy of Sleep Medicine found that caffeine taken even six hours before bed can still disrupt sleep. (8)
Large or heavy meals can also be a problem. The National Heart, Lung, and Blood Institute recommends avoiding large meals close to bedtime because they can interfere with sleep. (7)
Some research has found an association between eating or drinking very close to bedtime and more wakefulness during sleep, suggesting that a longer gap between the last meal and bedtime may be better for sleep. (12)
In practice, this often means a small snack one to two hours before bed may work better than eating right before lying down. This timing is a general guideline rather than a strict, research-backed rule. Still, a heavy meal late at night is more likely to disrupt sleep.(2,7,12)
Keep in mind that sleep and nutrition responses vary from person to person, so what works well for one individual may not work the same for another.
One Change That Helps Beyond Bedtime
Your nighttime snack matters less than your full eating pattern.
“From a dietary standpoint, eating a plant-forward diet is one of the best things you can do to improve sleep quality and support overnight blood sugar control,” says Basbaum.
A plant-forward way of eating includes more fruits, vegetables, beans, whole grains, nuts, seeds, and healthy fats like olive oil or avocado. These foods tend to be rich in fiber and other nutrients that support better overall health and sleep. (13)
That means the best bedtime snack is only one part of the picture. Eating balanced meals throughout the day may do even more to help you sleep better and avoid blood sugar swings overnight.
If you are trying to improve your routine, the MyFitnessPal app can help you see whether your meals are balanced and whether you are getting enough protein and fiber across the day.
Good foods to eat before bed include small, balanced snacks that combine protein with fiber-rich carbs. This can look like: Greek yogurt with berries, banana with nut butter, oatmeal with peanut butter, or whole grain toast with cottage cheese. Some of these also contain magnesium, which has been associated with better sleep. (3,4,18)
What are the best bedtime snacks for diabetics?
The best bedtime snacks for diabetics depend on the person, their medications, and their overnight blood sugar patterns. In general, small snacks with carbs plus protein, fat, or fiber may be used when needed as this combo generally supports stable glucose levels. People using insulin should get individualized advice from their care team. (1,20)
How long before bed should you eat a snack?
There is no perfect time for everyone, but a small snack is usually better than a heavy meal close to bedtime. Some research suggests a gap between eating and sleep may be associated with better rest, though the ideal timing will vary by individual. (2)
What foods should you avoid before bed?
It is usually best to avoid large or heavy meals right before bed. Foods and drinks with caffeine, like coffee, tea, and chocolate, may also make it harder to sleep well. (7,8)
Bottom Line
A good bedtime snack doesn’t need to be complicated. Yogurt with berries and walnuts, oatmeal with peanut butter and banana, or toast with cottage cheese or avocado all fit the bill.
If you want something before bed, choose a snack that feels light but still takes the edge off hunger. If you’re not hungry, skip it.
Prep the ingredients for this veggie-packed breakfast dish the night before — and all you need to do is throw it together in a skillet for a brunch that’s done before you even have your first cup of coffee. The eggs are baked in ramekins in a water bath with just a touch of cream for rich, decadent eggs that are tastier (and much easier) than poached eggs. You can substitute simple fried eggs to save time, if you like.
Active time: 40 minutes | Total time: 1 hour
Beet and Kale Potato Hash With B
Prep the ingredients for this veggie-packed breakfast dish the night before — and all you need to do is throw it together in a skillet for a brunch that’s done before you even have your first cup of coffee. The eggs are baked in ramekins in a water bath with just a touch of cream for rich, decadent eggs that are tastier (and much easier) than poached eggs. You can substitute simple fried eggs to save time, if you like.
Active time: 40 minutes | Total time: 1 hour
Beet and Kale Potato Hash With Baked Eggs
Ingredients
8 oz. (227g) small golden potatoes
8-oz. (227g) package roasted beets (or can roast your own the night before)
4 cup lacinato kale, leaves torn, center ribs discarded (about 1/2 bunch)
4 green onions, chopped
4 large eggs
1/4 cup (60g) heavy cream
2 tbsp olive oil
1/2 tsp garlic powder
1/2 tsp salt
1/4 tsp black pepper
Directions
The night before, cook the potatoes. Place the potatoes in a microwave-safe dish, add 1/2 cup water, cover, and cook until tender when pierced with a fork, 4–5 minutes. Drain, cut into bite-size pieces, and refrigerate until ready to use. While the potatoes are cooking, cut the beets into 1/2-inch pieces, cover, and refrigerate. Prepare the kale and chop the green onions; store in separate containers.
The next morning, preheat the oven to 350°F (180ºC). Spray four 6-oz. (177ml) oven-safe ramekins or custard dishes with cooking spray. Break 1 egg into each ramekin and sprinkle evenly with a few pinches of salt and pepper. Spoon the cream evenly over the eggs. Place the ramekins in a 13-by-9-inch baking pan and add hot water to a depth of 1 1/2 inches (3.8cm). Bake for 20–25 minutes, or until the whites are just set.
Heat the olive oil in a large nonstick skillet over medium-high heat. Add the kale and cook, tossing with tongs, until tender, about 4 minutes. Push the kale to one side of the pan and add the potatoes and beets. Cook, without stirring, until the potatoes begin to brown on the bottom, about 3 minutes. Add the garlic powder, salt, and pepper and toss everything together with a spatula, continuing to cook until the vegetables are heated through, about 4 minutes more. Keep warm.
When the eggs are done, carefully remove the baking dish from the oven. Take the eggs out of the water bath and run a knife around the edges of the ramekins to release the eggs. Divide the hash between 4 plates. Using a large spoon, remove the eggs from the ramekins and place them on top of the hash.
Space is undeniably incredible—but the food options up there, not so much. Though cosmic cuisine has come a long way from the days of sucking liver and beef paste out of a tube in the 1960s, the options on the intergalactic menu are still limited. And with astronauts preparing to spend longer periods in zero gravity following the recent Artemis II mission, there’s never been a greater need for a wider variety of shelf-stable options to break up the dietary monotony. The team behind a new study p
Space is undeniably incredible—but the food options up there, not so much. Though cosmic cuisine has come a long way from the days of sucking liver and beef paste out of a tube in the 1960s, the options on the intergalactic menu are still limited. And with astronauts preparing to spend longer periods in zero gravity following the recent Artemis II mission, there’s never been a greater need for a wider variety of shelf-stable options to break up the dietary monotony. The team behind a new study published in the journal ACS Food Science & Technology have found a partial solution: a customizable fortified beverage made from nanoemulsions.
The roughly soda can-sized drink comes in various flavors and sweetness levels that astronauts can choose from. It is also enriched with omega-3 fatty acids, which are largely absent from astronauts’ normal daily diet. The emulsions are possible both on Earth and in zero gravity, which means astronauts could pick and choose which drink they want at a moment’s notice and based on their preferences or cravings. By sipping on these drinks, astronauts can break up the monotony, while simultaneously protecting their bodies against the hazards of space.
The only catch: the current version has a flat-soda consistency and a slightly sweet, fishy flavor, which isn’t exactly a crowd-pleaser. But after spending roughly three years getting to Mars, any way to shake things up (fishy or not) probably has its upside.
Spicing up space food
Many astronauts understandably get pretty tired of their rotating menu of slightly gooey and bland food. It can be so monotonous that many may fail to fulfil their daily calorie goals. Some astronauts even experience what researchers call space anorexia. Not getting proper nutrition poses risks anywhere, but it’s doubly so in space where higher reaction levels and muscle mass loss from microgravity take a toll. The longer an astronaut spends in space, the more these issues get amplified.
Currently, space agencies address the microgravity issue by having their astronauts engage in high resistance exercises to keep their muscles from atrophying. But that only goes so far. The chemist working on the new beverage wanted to see if they could find a way to subtly add nutrients into an astronaut’s diet that could help mitigate space’s harmful effects. They chose to focus on omega 3 fatty acids because past research has shown they may help in bolstering protection against space radiation and reportedly increase bone formation rate.
This graphic breaks down how aromas, fruit acids and bioactives interact with each other during the emulsion process. Image: ACS Food Science & Technology.
Space drink: floral, sugary, and a hint of fish oil
To actually get those nutrients into an astronaut’s body, the team turned to a concept already well established here on Earth: the fortified drink. A fortified drink is essentially any beverage with nutrients added that weren’t originally present. The practice dates back at least to the 1920s in the United States, when vitamin D was added to milk to help combat rickets. Today, nutrients such as vitamins, minerals, or fatty acids are commonly added to a variety of consumer drinks, from orange juice and energy drinks to plant-based milks.
In this case, the team used a process that combines water-soluble ingredients like sugar with omega-3 fatty acids, which are oil-soluble. The ingredients are then blended into a stable mixture to create the beverage.
After tinkering with a variety of sugars, fats, acids, and flavorings, they settled on six drink recipes with two sweetness levels (medium or high) and three flavor profiles reminiscent of rose, orange blossom, and floral citrus. Each serving is 11 fluid ounces, roughly the same size as a standard soda, and provides up to one-third of an astronaut’s recommended daily omega-3 fatty acid intake.
Though this study focused on omega-3s specifically, there’s not really anything stopping future versions from swapping in whatever nutrient an astronaut needs most. The overarching idea is that astronauts could pick their preferred flavor profile, sweetness level, and possibly even their nutrients on the fly, right there in the moment. Think of it as a much more limited, slightly fish-forward version of Coca-Cola’s option-abounding Freestyle fountain machine.
The emulsion drink isn’t quite ready for space missions yet. The researchers want to do more testing to improve the taste. It’s also not entirely clear how prolonged time spent hurling through space could impact beverage’s shelf life. And even when those kinks are worked out, the drink’s creators make clear it isn’t intended to come across as some wonder concoction. Instead, in a statement, paper co-author Volker Hessel called the fortified drinks “one small piece in the big puzzle of human space exploration.”
For decades, many paleoarchaeologists believed Neanderthals went extinct largely because they just weren’t intelligent enough to compete with their Homo sapien relatives. However, mounting historical evidence suggests this was far from the case. The latest discovery to help the Neanderthal’s reputation ion? The ancient hominins knew when and how to safely snack on shellfish potentially thousands of years before their human descendants.
The findings published today in the Proceedings of the Na
For decades, many paleoarchaeologists believed Neanderthals went extinct largely because they just weren’t intelligent enough to compete with their Homo sapien relatives. However, mounting historical evidence suggests this was far from the case. The latest discovery to help the Neanderthal’s reputation ion? The ancient hominins knew when and how to safely snack on shellfish potentially thousands of years before their human descendants.
The findings published today in the Proceedings of the National Academy of Sciences focus on Neanderthals who lived at Los Aviones Cave in present-day Cartagena, Spain. Researchers discovered the remains of 115,000-year-old mollusks including gastropods and limpets that were clearly harvested as food. This contradicts past theories about Neanderthals, which suggested they had difficulty adapting to coastal environments and utilizing marine resources. What’s more, the Neanderthals here didn’t eat shellfish in large quantities all the time. Instead, they knew to make the most of them between November and April during the colder seasons.
Los Aviones Cave in Spain is a notable Neanderthal archaeological site. Credit: ICTA-UAB
“They consumed marine resources throughout the year, but with a very clear preference for winter and autumn months,” explained Asier García-Escárzaga, a study co-author and archaeologist at Spain’s Universitat Autònoma de Barcelona Institute of Environmental Science and Technology.
García-Escárzaga says this seasonal pattern often followed by more modern human populations in Europe wasn’t a coincidence. The winter reproduction cycle of many mollusks also results in higher amounts of meat as well as improved flavor and texture. Summer months increase health risks like toxic algae contamination or rapid spoiling.
But how did researchers determine exactly when these shellfish were harvested? It all has to do with the mollusks’ shell carbonate and their oxygen isotopic levels. This level fluctuates depending on seawater temperature and functions like a “prehistoric thermometer,” according to García-Escárzaga.
The findings reveal that Spain’s coastal Neanderthals relied on a diverse diet featuring high-quality oceanic proteins filled with Omega-3 and zinc, both of which aid in reproductive health and brain development. With that in mind, it’s entirely possible that humans’ closest evolutionary ancestors influenced our own love of shellfish.
“What we see at Los Aviones is a fully modern subsistence strategy,” García-Escárzaga and his colleagues wrote in their study.
If you’ve ever wondered why you can eat a “healthy” breakfast and still feel starving by 10 AM—or why your energy tanks every afternoon like clockwork—there’s a good chance it comes down to what’s on your plate. Too many carbs (without enough protein and fat!), skipping meals, or relying on snacks are your blood sugar’s worst nightmare. As a nutrition consultant, this is one of the first things I work on with clients, because once you understand blood sugar (a.k.a. blood glucose), so many of th
If you’ve ever wondered why you can eat a “healthy” breakfast and still feel starving by 10 AM—or why your energy tanks every afternoon like clockwork—there’s a good chance it comes down to what’s on your plate. Too many carbs (without enough protein and fat!), skipping meals, or relying on snacks are your blood sugar’s worst nightmare. As a nutrition consultant, this is one of the first things I work on with clients, because once you understand blood sugar (a.k.a. blood glucose), so many of those frustrating symptoms start to click into place.
In this guide, we’re covering the basics of blood sugar, why it matters for hormone balance and overall health (especially for women), and a full blood sugar balancing meal plan you can start this week.
Beginner’s Guide to Blood Sugar
Without knowing exactly what it means, you’ve probably heard of the term. Blood sugar plays a role in energy, emotions, cognitive function, hormonal health, sleep, and more. You may already be familiar with spikes and dips in blood sugar. Hello, hanger! That said, few recognize its effects daily. In essence, blood sugar is the amount of sugar (or glucose) in your blood at any given time. And it’s produced when we break down carbohydrates. Be it a slice of cake or a piece of toast, that carb is absorbed into our bloodstream. Immediately or eventually, it’s used as a source of energy.
How Does Blood Sugar Work?
Here’s the best way to visualize and think about blood sugar:
1. You eat food. Let’s assume you ate a balanced combination of carbohydrates, protein, and fat. Your digestion breaks down your food. Carbs get broken down into glucose. This is your body and your brain’s primary source of preferred energy.
2. Blood sugar levels rise. Glucose enters your bloodstream, and blood sugar levels naturally increase. How much they increase is dependent largely on the macronutrient breakdown of the meal. More carbs = higher blood sugar. More protein + fat = lower blood sugar spike.
3. Insulin is released. As soon as your body senses the rise in blood sugar, your pancreas releases insulin. Insulin is an important hormone involved in managing blood sugar levels. We want not too much, but also not too little.
4. Blood sugar lowers. Insulin acts as the key that opens your cells and transports glucose from the bloodstream into cells. Glucose is either used immediately for energy or stored for later use. Insulin is what keeps blood sugar from getting too high.
The Goal: A Gradual Rise in Blood Sugar
The goal is to have a gradual rise in blood sugar levels after we eat, and a slow and steady decline in the hours after. We want to avoid large increases in our blood sugar. Why? Because they lead to a very drastic and significant decrease. In other words, it’s not just about high blood sugar levels. We want to minimize low blood sugar levels and crashes, too.
Finding a Happy Medium
Just like cortisol and inflammation aren’t inherently bad (in fact, they’re vital for keeping us alive!), the same goes for blood sugar. Glucose also isn’t the enemy, and neither is insulin. Ultimately, it’s a matter of eating in a way that keeps glucose and insulin at a happy medium. We’re not avoiding carbs and sugar altogether. Rather, it’s about maintaining a healthy balance and honoring the foods that make us feel our best.
How to Achieve Steady Blood Sugar
Large spikes lead to equally dramatic crashes, and those crashes are what trigger the cycle of cravings, fatigue, and overeating that so many women find themselves stuck in. Here’s where to start.
This is the single most impactful change you can make. Protein slows digestion and blunts glucose spikes, while fiber acts as a buffer—slowing the rate at which sugar enters your bloodstream. A breakfast of just toast and juice will spike blood sugar fast, but add eggs and a side of sautéed greens and the response looks completely different. Aim for at least 25-30 grams of protein and a solid serving of fiber-rich veggies or whole grains at each meal.
Take a 10-15 Minute Walk After Eating
This one is free, easy, and backed by a growing body of research. Walking after meals helps your muscles use glucose for energy, which lowers your post-meal blood sugar response. You don’t need to power walk or break a sweat; a casual stroll around the block or even pacing while you take a phone call works.
Prioritize 7-9 Hours of Sleep
Sleep and blood sugar have a bidirectional relationship: poor sleep worsens blood sugar regulation, and unstable blood sugar disrupts sleep. Even a single night of inadequate rest can decrease insulin sensitivity the following day, meaning your body needs more insulin to do the same job. If you’re doing everything right with food and movement but skimping on sleep, you’re undermining your own progress.
Manage Your Stress
This is the underrated one. Most people don’t realize that stress raises blood sugareven if you haven’t eaten anything. When cortisol is elevated, your liver releases stored glucose into your bloodstream to prepare for a perceived threat. Chronic stress means chronically elevated blood sugar—no food required. Everything from deep breathing to building buffers in your schedule isn’t just a nice-to-have. They’re a metabolic tool.
What Causes Blood Sugar Imbalance?
Along with the aforementioned habits, you also want to avoid inconsistent meal times. Not eating enough or not eating consistently (every 3-4 hours, ideally) can both be highly stressful to the body. For this reason, I don’t recommend intermittent fasting for most women! Interestingly, both an overly sedentary lifestyle and working out too much will impact blood sugar levels. Again, it’s stressful on the body. Last but not least, gut dysbiosis (think bloating, etc.) will also negatively impact glucose levels.
Foods That Help Balance Blood Sugar
While there are many foods that help lower and regulate blood sugar, these are some of the best! They cause minimal blood sugar spikes, support sustained energy, and aid in fullness:
Animal protein sources (eggs, chicken, turkey, salmon, sardines, grass-fed beef, shrimp, bone broth, etc.)
Plant-based protein sources (tempeh, tofu, edamame, hemp seeds, spirulina, etc.)
This is a flexible framework, not a rigid prescription. Feel free to repeat your favorite meals, swap proteins based on preference, and adjust portions to your hunger and activity level. The through-line: every meal and snack pairs protein + fat + fiber-rich carbs to keep blood sugar steady.
Day 1
Breakfast: Two-egg veggie scramble with sautéed spinach, bell peppers, and a quarter avocado. Serve with a slice of sprouted grain toast.
Snack: A handful of almonds + a few slices of green apple.
Lunch: Large mixed greens salad with grilled chicken (5-6 ounces), cucumbers, cherry tomatoes, pumpkin seeds, and olive oil + lemon dressing. Side of quinoa.
Snack: Celery sticks with 2 tablespoons of almond butter.
Dinner:Baked salmon (5-6 ounces) with roasted broccoli and sweet potato wedges drizzled with olive oil.
Day 2
Breakfast: Overnight oats made with rolled oats, chia seeds, unsweetened almond milk, a scoop of protein powder, and topped with berries and a drizzle of almond butter.
Snack: Hard-boiled egg + a small handful of walnuts.
Lunch: Turkey and avocado lettuce wraps with shredded carrots, cucumber, and a side of hummus with sliced bell peppers.
Snack: Full-fat Greek yogurt with a sprinkle of ground flax and a few raspberries.
Dinner: Grass-fed beef stir-fry with broccoli, snap peas, mushrooms, and cauliflower rice. Season with coconut aminos and ginger.
Day 3
Breakfast:Strawberry matcha smoothie with a scoop of vanilla protein powder (or collagen peptides) added in.
Snack: Sliced turkey rolled around a cheese stick.
Lunch:Lentil soup loaded with carrots, celery, and kale. Serve with a side salad dressed in olive oil and apple cider vinegar.
Snack: A handful of walnuts + blackberries.
Dinner:Grilled chicken thighs served alongside roasted Brussels sprouts and a small portion of brown rice.
Day 4
Breakfast: Two-egg omelet with goat cheese, sun-dried tomatoes, and fresh basil. Side of sautéed greens.
Snack: A pear with a small handful of cashews.
Lunch:Grain bowl with quinoa, black beans, grilled chicken or tempeh, roasted sweet potato, pickled red onion, cilantro, and tahini dressing.
Dinner:Slow-roasted cod, baked sweet potatoes, and grilled asparagus.
Day 5
Breakfast:Chia pudding made with full-fat coconut milk, topped with hemp seeds, sliced almonds, and a handful of blueberries.
Snack: Cottage cheese with cucumber slices and everything bagel seasoning.
Lunch:Large salad with mixed greens, canned wild salmon, avocado, cherry tomatoes, sunflower seeds, and a lemon-tahini dressing.
Snack: An apple with a spoonful of no-sugar-added peanut butter.
Dinner: Turkey meatballs with marinara (no added sugar) over zucchini noodles, with a side of roasted cauliflower.
Tips to Make This Meal Plan Work for You
Eat within an hour of waking. Starting your day with a protein-forward breakfast sets the tone for stable blood sugar all day. Skipping breakfast means running on cortisol—and playing catch-up by lunch.
Pay attention to eating order. When you do eat carbs, try eating your veggies and protein first. This simple swap can blunt the blood sugar spike from the same exact meal.
Pair, don’t restrict. The goal isn’t to eliminate carbs; it’s to always pair them with protein, fat, or fiber. An apple by itself will spike blood sugar more than an apple with almond butter.
Meal prep is your friend. You don’t need to spend a whole Sunday in the kitchen. Even prepping a few basics (hard-boiled eggs, a batch of quinoa, washed and chopped veggies, etc.) makes it so much easier to throw together balanced meals during a busy week.
Move after meals. Even a 10-15 minute walk after eating can significantly reduce post-meal blood sugar spikes. It doesn’t need to be intense, just get moving!
Hydrate. Dehydration can actually concentrate blood sugar levels. Aim for at least half your body weight in ounces of water daily.
If you’re ready to go deeper—beyond just blood sugar and into the full picture of how to eat, train, and build a body that actually feels strong—my Strong(er) Body Blueprint covers everything from protein targets and progressive overload to the metabolic habits that keep blood sugar balanced for the long haul.
Edie Horstman
Edie is the founder of nutrition coaching business, Wellness with Edie. With her background and expertise, she specializes in women’s health, including fertility, hormone balance, and postpartum wellness.
This post was last updated on May 11, 2026, to include new insights.
You don’t have to go all-out vegetarian to eat less meat, and this recipe is the perfect example. You only need a half-pound of meat for this updated version of meatloaf. Hearty lentils and savory mushrooms combine with a little lean ground beef for a healthier take on the comfort food classic.
Active time: 10 minutes | Total time: 50 minutes
Meat-Lite Meatloaf
Ingredients
8 oz. (227g) white mushrooms, stems removed
1 tbsp olive oil
1 yellow onion, finely chopped
2 cups (300g) cooked lentils
8
You don’t have to go all-out vegetarian to eat less meat, and this recipe is the perfect example. You only need a half-pound of meat for this updated version of meatloaf. Hearty lentils and savory mushrooms combine with a little lean ground beef for a healthier take on the comfort food classic.
Active time: 10 minutes | Total time: 50 minutes
Meat-Lite Meatloaf
Ingredients
8 oz. (227g) white mushrooms, stems removed
1 tbsp olive oil
1 yellow onion, finely chopped
2 cups (300g) cooked lentils
8 oz. (227g) 90% lean ground beef
1 tsp garlic powder
1/2 tsp salt
1/2 tsp black pepper
1 large egg
1/3 cup (91g) ketchup
1 tsp chili powder
Directions
Preheat the oven to 375°F (190°C). Line a sheet pan with parchment paper.
Place the mushrooms in a food processor and pulse until very finely chopped. Heat the olive oil in a large skillet over medium-high heat. Add the onion and cook for about 3 minutes. Add the mushrooms and cook for about 4 minutes more, or until tender and the liquid has evaporated.
Place half of the lentils in a food processor and pulse until almost smooth, scraping down the sides as needed. In a large bowl, combine the pureed lentils, remaining whole lentils, and mushroom mixture. Add the ground beef, garlic powder, salt, black pepper, and egg and mix until well combined.
Shape the mixture into a 7-by-4-inch freeform loaf on the prepared sheet pan. Bake for 20 minutes.
In a small bowl, combine the ketchup and chili powder. Remove the meatloaf from the oven and brush the ketchup mixture evenly over the top. Return to the oven and bake for 10–15 minutes more, or until the center reaches 160°F (71°C). Slice into 8 pieces and serve.
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