Build a Better Plate: The Power Trio Formula for All-Day Energy

In our last post, we revealed the culprit behind the 3 p.m. energy crash and stubborn belly fat: the blood sugar rollercoaster, driven by the hormone insulin.

We left off with sharing that the fatigue isn’t your fault. It’s a biological cycle.

So, how do we trade that crazy rollercoaster for a gentle, rolling hill of sustained energy?

It’s not about counting calories, extreme restrictions, or giving up the foods you love. It’s about building a smarter plate. It’s a simple, game-changing formula I call The Power Trio.

Introducing the Power Trio
At every single meal, your goal is to include three key players: Protein, Healthy Fat, and Fiber.
When these three work together, they act as a team, slowing down digestion and preventing the blood sugar spike that leads to the inevitable crash. Let’s meet them.

1. Protein: The Anchor
Think of protein as the anchor of your meal. It is digested slowly, which keeps you feeling full and satisfied for hours. It signals to your brain that you’re nourished, which dramatically reduces cravings later in the day.
You can find it in: Eggs, chicken, beef, fish, lentils, chickpeas, and quality protein powders (I can share my faves if you need recommendations).

2. Healthy Fat: The Brakes
For years, we've been told to fear fat, but the truth is, healthy fat is like the brakes on the rollercoaster. It slows down the absorption of sugar into your bloodstream more than any other nutrient. It’s essential for hormone production and helps you absorb vitamins, all while keeping you feeling full.
You can find it in: Avocado, olive oil, nuts, seeds, butter, and fatty fish like salmon.

3. Fiber: The Buffer
Fiber is your secret weapon for blood sugar stability. It acts like a sponge, slowing the release of sugar from your meal into your bloodstream. It also feeds the good bacteria in your gut, which plays a huge role in your overall health.
You can find it in: Vegetables (especially leafy greens), low-sugar fruits (like berries), nuts, and seeds.

What does the Power Trio actually look like on a plate?
INSTEAD OF: A plain bagel with cream cheese (mostly simple carbs, some fat).
TRY: Two eggs scrambled with spinach and a side of avocado. You have Protein from the eggs, Fiber from the spinach, and Healthy Fat from the avocado and egg yolks. And yes...eat the yolks!!

INSTEAD OF: A bowl of pasta with marinara sauce (mostly simple carbs).
TRY: A big salad with grilled chicken, lots of leafy greens and colorful veggies, and an olive oil vinaigrette. You have Protein from the chicken, Fiber from the veggies, and Healthy Fat from the olive oil.

See the difference? We’re not focusing on restriction; we’re focusing on addition.

This isn’t about avoiding carbs; it’s about making sure they never show up on your plate alone. When you eat carbohydrates, just make sure your Power Trio is with them. A sweet potato (a healthy carb) is great, but it’s even better when you pair it with a piece of salmon (Protein & Fat) and a big scoop of roasted broccoli (Fiber).

The Power Trio gives the carbs a team to work with, ensuring they give you slow, steady energy instead of a spike and crash.

In our next post, we’ll dive into the surprising things beyond your plate that can send you on the rollercoaster, like stress and poor sleep.

For now, just ask yourself at your next meal, “Where are my Protein, Fat, and Fiber?” That one question is the first step to reclaiming your energy for good.  What’s one meal this week where you could try building a Power Trio plate?

Ready to stop guessing and get a plan that’s personalized to you? I help clients build sustainable habits that lead to lasting results. Click here to book a complimentary, no-stress discovery call to see if we’re a good fit to work together.