Practical Strategies for Improving Energy Levels and Mood with Food (PART 2)

✨ Wholesome Wednesday is here! ✨

Last week, we explored how blood sugar balance is a cornerstone of sustained energy and a stable mood. By understanding how food choices affect our body, we took the first step toward feeling better, not just managing symptoms. We also covered the importance of incorporating fat, fiber, and protein into meals to stabilize blood sugar and avoid energy crashes.

But theory is only half the story—now it's time to get practical.

In this second part, I’ll guide you through building meals and snacks that work to stabilize your blood sugar, starting with breakfast. Plus, I’ll share easy snack ideas that keep you fueled and feeling good throughout the day.

In case you missed it or need a refresh, you can read part 1 here:

Let’s jump right in and turn those insights into action!

How to Build Your Blood Sugar Balancing Meals and Snacks

“It’s not just about the food we eat, but what the body can do with what we eat.”

Blood sugar imbalance can still be an issue even if you eat the “cleanest” diet, free from refined sugar and processed foods. That is why it’s essential to consider not just WHAT you’re eating but your eating patterns (quality, quantity, timing, and diversity matter!), sleep, and stress levels.

Each body is unique, and our needs vary, but when it comes to the “how” of blood sugar balancing meals, a good starting point is the following:

• 30g protein (approximately 1/4 of your plate)

• 1-2 cups of fiber (think complex carbs, approximately 1/4 of your plate)

• 1-2 tbsp healthy fats

• Greens (at least 1/2 of your plate)

Building blood sugar balancing meals

When it comes to creating nutritious, balanced meals, I know I need fat, fiber, and protein, so I usually start from the framework above and build my plate from there.

You have your list of protein, healthy fats, and fiber - combine them in any way and you get countless possibilities. It never feels boring or that you eat the same thing every day, and at the same time, you get to fuel your body with nutrients that will leave you feeling full of energy.

Build Your Own Blood Sugar Balancing Breakfast:

Step 1: Choose your protein (this will be the main element of your breakfast)

• Eggs

• Full-fat Greek yogurt

• Full-fat cottage cheese

• Fish (smoked salmon, sardines)

• Meat

• Tofu

Step 2: Add healthy fats

• Cook eggs in butter or ghee

• Avocado

• Olives, olive oil

• Nuts, seeds, or their butters

Step 3: Add fiber

• Mushrooms

• Tomatoes, peppers, cucumber

• Leftover veggies from dinner

• Leafy greens

• Low-glycemic fruit (berries, kiwi, apple)

Breakfast ideas:

• 3-egg omelet with dill and mushrooms, 1/2 avocado, smoked salmon, and a handful of berries

• Full-fat Greek yogurt with chia, hemp, and flax seeds, nut butter, and berries

• Hard-boiled eggs, cheese, and apple slices with almond butter

• Chia pudding with a scoop of collagen/whey protein powder, nut butter, and berries

Blood Sugar Balancing Snack Ideas

When it comes to snacks, while aiming for the same fat-fiber-protein framework, make sure you prioritize protein.

Here are some examples of quick, nutritious snacks:

• An apple with 1-2 tbsp nut butter

• 2 hard-boiled eggs with sea salt

• Beef/turkey sticks (look for organic, grass-fed, and read the label for any added nasties)

• Greek yogurt with seeds and berries

• A small Caprese salad

• Hummus and veggie sticks

• A handful of nuts and seeds with 2 pieces of dark chocolate

Building balanced meals and snacks is one of the most impactful steps you can take to support your blood sugar, energy levels, and mood. Small, consistent changes truly add up over time, so start where you can and give yourself grace as you make adjustments.

Next week, in Part 3, we’ll dive into another essential pillar of energy and mood: sleep. We’ll explore why sleep is so critical for your overall well-being and share practical tips to improve your sleep quality so you can wake up feeling refreshed and ready to take on the day. Stay tuned for more insights to help you create a balanced, wholesome life!

Thank you! ✨

A heartfelt thank you to everyone who supports my work here on Substack.

✨ P.S.

If you know someone facing health challenges related to blood sugar balance, hormonal or metabolic issues, or someone looking to take an active role in their health journey—or even someone who simply enjoys eating whole foods for better health—would you forward my Substack to them? I’d love it if you could share my page with a friend or restack it to your notes. Your support means so much to me—thank you! ✨

Stay wholesome,

Karina