The 3 PM Slump Isn’t Just About Sleep

Savvy Bites: Real nutrition tips for real life

That mid-afternoon crash? It’s not just because you didn’t sleep well — it’s usually your lunch that’s dragging you down.

When your midday meal is heavy on carbs (like a sandwich and chips) but light on protein and fiber, your blood sugar spikes… then crashes. That’s when you hit the wall: low energy, brain fog, cravings, and a desperate need for caffeine or something sweet.

The fix? Build your lunch with balance.

✅ Aim for protein + fiber + fat.
Examples:

• Chicken salad with greens, avocado, and seeds

• Turkey and hummus wrap with raw veggies

• Tuna and white bean bowl over arugula

Fueling with intention at lunch helps you finish your day with energy, not exhaustion.

Want more steady energy after lunch? Start with your plate.

Struggling to stay energized after lunch?
📄 Grab my free guide: Protein-Packed Grab-and-Go Lunches — simple, satisfying meals that help keep your blood sugar (and energy) steady all afternoon.