Start with a simple plate framework
A steady meal is usually a balanced meal. The goal is fewer spikes and smoother energy.
- 1/2 plate: colorful non-starchy vegetables
- 1/4 plate: protein (fish, eggs, tofu, chicken, beans)
- 1/4 plate: carbs (whole grains, potatoes, fruit)
Two easy upgrades
These changes improve steadiness without overhauling your kitchen.
- Add a protein source to breakfast.
- Pair sweets with fiber/protein (e.g., yogurt + fruit).
After-meal moves
A short walk can support glucose management and digestion.
- 10 minutes after lunch or dinner.
- Gentle pace is enough—no “workout” required.
- Consistency matters more than intensity.
Wellness cue
If you feel a 3pm crash, experiment with more lunch protein + veggies first.
"Stable energy often comes from boring basics done consistently."