How to Eat to Avoid That Energy Rollercoaster (aka the 3pm Slump!)

You know that feeling when you're buzzing in the morning… and then by 3pm you're crashing hard, reaching for anything with sugar or caffeine just to stay upright? Yeah, we've all been there. It’s always worse in the office when you don’t have the comfort of your own kitchen to whip up something, so you reach for that packet of crisps, or can of coke…

But here’s the good news: you can feel steady, clear-headed and energised throughout the day – without needing constant snacks or your fourth coffee.

It’s not about eating “perfectly” all the time (because that’s boring and impossible). It’s about learning how food actually fuels you – so you can feel your best most of the time, and still enjoy the soul-feeding treats without the slump.

Let’s break it down…

1. Start with real, whole foods (most of the time)

This isn’t about cutting things out or being strict. It’s about noticing how amazing you feel when you eat foods that actually nourish you. Think colourful veggies, wholegrains, healthy fats, proteins – food that looks like it came from the earth, not a packet.

When you eat this way most of the time, your body feels more stable – and you’re way less likely to crash mid-afternoon. And the beauty of this approach? It naturally leaves space for that 20% of the time when you want the croissant, the brownie, the glass of wine. Guilt-free.

2. Build meals that give you steady energy

Want to stay energised for hours? Think of it like a game - you want to mix-match different types of food to make the perfect plate! Focus on meals with a mix of:

• Healthy fats (e.g. avocado, olive oil, nuts, seeds, oily fish)
  
  

• Good-quality protein (e.g. eggs, chicken, tofu, beans, Greek yoghurt)
  
  

• Slow-releasing carbs (e.g. oats, quinoa, sweet potatoes, wholemeal pasta or bread)
  
  

This combo slows digestion, balances blood sugar, and gives you long-lasting energy instead of a quick spike (and crash).

Create some of these meals to feel satisfied for hours and NOT crashing half way through your day, desperate for a nap:

• A bowl of porridge with chia seeds, almond butter and berries
  
  

• A lunch of roasted veggies, quinoa/couscous, chickpeas and tahini dressing
  
  

• A snack of apple slices with peanut butter or a boiled egg with oatcakes
  
  

3. Be mindful of the sneaky sugar crash

Processed foods – like cereal bars, shop-bought sandwiches, crisps, or “healthy” snack packs – are often loaded with hidden sugars and refined carbs. These give you that initial hit of energy... and then boom, you crash. That’s when the cravings start, and it’s no fun.

If you’re constantly riding that high-then-low energy rollercoaster, it’s exhausting (and honestly, hard to focus or feel good in your body).

The best thing to do when you are low on energy, is to stay away from the white starchy carbs, and anything that comes in a wrapper - they’re the sneaky foods that will make you feel even worse in a couple of hours!

4. A little prep goes a long way

I get it – you’re busy. But spending 20 minutes meal prepping a few bits at the start of the week can make all the difference. Whack some music on and make it fun!

Chop some veggies, boil a few eggs, make a batch of overnight oats or roasted chickpeas – it doesn’t need to be fancy. But having real food ready to go means you’re way less likely to grab the sugary stuff when you're tired or stressed.

My go-to is always to have some protein/energy balls ready to grab when you need some topping up - dates, peanut butter, oats, protein powder - blend together and Bob’s your uncle! You have a nice, balanced, tasty bit of something to grab when needed.

5. Tune into how you feel

Instead of thinking about what you “should” eat, start asking:
- What food actually helps me feel energised and clear-headed?
- What makes me feel sluggish and spaced out?

Your body is constantly giving you clues. When you start to notice how certain foods affect your energy and mood, it becomes so much easier to choose the ones that support you – without pressure or perfection.

I suggest to my clients to rank their feelings of hunger and satisfaction before and after their meals so they become more in-tune with their bodies and how certain foods and meals affect them. The more you do this, the quicker you’ll realise how certain things make you feel!

You don’t need a perfect meal plan or a bunch of supplements to feel energised. You just need simple, balanced meals made from real ingredients, eaten consistently – and the space to enjoy your favourite treats too.

It’s about feeling good in your body, all day long. No rollercoaster required.