If you’ve ever finished a meal and still found yourself reaching for snacks an hour later, your meal may have been missing one key ingredient: protein. While many people associate protein with muscle-building, it plays a critical role in appetite regulation and blood sugar balance, especially for those with diabetes or insulin resistance.

Here’s how to use protein more strategically throughout your day to help tame cravings and stay on track.

🧠 Why Protein Helps Reduce Cravings

Protein is more satiating than carbohydrates or fat. That means it keeps you full longer and helps regulate hunger hormones like:

• Ghrelin, the “hunger hormone,” which decreases after a protein-rich meal

• GLP-1 and PYY, hormones that signal fullness and slow digestion

• Leptin, a hormone that signals fullness and increases energy

Protein also slows the absorption of glucose when eaten with carbs, which helps reduce blood sugar spikes that can trigger cravings.

🍳 When to Prioritize Protein

1. At Breakfast

A high-protein breakfast can set the tone for the day. It helps reduce mid-morning cravings and keeps your energy stable.

Good options include:

• Eggs or egg whites

• Greek yogurt or cottage cheese

• Tofu scrambles or high-protein oatmeal

2. With Every Meal

Include a source of protein at lunch and dinner to prevent overeating later. It supports steady energy and better glucose control.

Good options include:

• Chicken, fish, turkey, or tofu

• Lentils, beans, or edamame

• Protein-enhanced pasta or wraps

3. As a Snack Anchor

Instead of reaching for chips or crackers, pair carbs with protein to help avoid crashes.

Smart combos include:

• Apple slices with peanut butter

• A boiled egg and veggie sticks

• Protein bar with low sugar content

• Greek yogurt with berries

🧬 How Much Protein Do You Need?

This can vary greatly depending on your body size, activity level, and health goals. If you’re trying to manage weight, control blood sugar, or prevent muscle loss, you may benefit from a higher protein goal.

Talk to your provider, dietitian, or nutrition specialist to help you tailor your exact needs.

⚠️ Watch for These Common Mistakes

• Skipping protein at breakfast, which often leads to cravings later

• Relying too much on processed protein bars or shakes that may be high in sugar

• Eating carbs without protein, especially at snacks or dessert

Balancing your plate doesn’t have to be complicated, but it should always include some protein.

📅 Ready to Curb Cravings and Feel Fuller Longer?

At Reach7, members get personalized nutrition plans built around your metabolic needs and glucose data. We help you learn how to use protein and other nutrients effectively to reduce cravings, manage hunger, and feel more in control.

Book your visit today and discover how small shifts in your meals can lead to big results.