9pm cravings? The dinner formula that fixes it (without dieting)

If you’re “good” all day… and then 9pm hits and suddenly you need something sweet/salty/crunchy — you’re not broken. You’re not weak. And you don’t need a stricter plan.

You usually just need a better dinner build.

Because the truth is: night cravings are often a predictable result of how you ate earlier + a dinner that didn’t satisfy.Not a personality flaw.

Why 9pm cravings happen (the simple version)

Here are the most common reasons I see:

• Dinner was too light (salad dinner, soup-only, “girl dinner”, or picking at leftovers)

• Your day wasn’t anchored (coffee breakfast, light lunch, lots of “snack meals”)

• You’re under-salted / under-fuelled (especially if you’re busy, stressed, or exercising)

• Sleep is off (and your body asks for quick fuel at night)

The fix isn’t “no sugar ever.”It’s building dinner in a way that your body can actually relax afterwards.

The Dinner Formula (this is the one to save)

If you want fewer cravings at night, your dinner needs 3 things:

1) Protein (real amount)

Protein is the “I’m actually full” signal.

Examples:

• chicken thighs / marylands

• salmon / fish

• steak / lamb

• mince bowls

• eggs + feta (in a pinch)

Quick guide: aim for a palm-sized serve (or slightly more if you’re active).

2) Veg volume (2 serves)

Not as decoration — as volume.

Think:

• roast veg tray

• crunchy salads/slaws

• sautéed greens

• stewed veg (Greek-style is perfect)

  
  

3) Fat (so your brain stops hunting for food)

Fat = satisfaction. It’s what stops the “something’s missing…” feeling.

Examples:

• olive oil drizzle

• avocado

• feta/burrata

• tahini

• yogurt-based sauces

If you only take one thing from this blog:If you’re snacky at night, your dinner was probably missing fat and/or volume, not “discipline.”

3 dinner examples using your style (so you can actually do this)

Example 1: Greek lemon chicken bowls (build-your-own)

Protein: Greek lemon chickenVolume: lettuce + tomatoes + cucumber + herbsFat: feta + olives + olive oilExtras: figs + pepperoni for that “proper meal” feeling

This is the perfect cravings fix because it’s fresh and satisfying.

Example 2: Korean beef ribs lettuce cups

Protein: Korean ribs (or Korean-style mince for weeknights)Volume: lettuce cups + cucumber salad + Asian slawFat: sesame oil / mayo-based slaw dressing / avocado (optional)

The sweet-salty flavour makes it feel like a treat… but the structure keeps cravings calm.

Example 3: Roast chicken marylands + Greek sides

Protein: roast chickenVolume: Greek salad + stewed vegFat: olive oil + fetaBonus: watermelon + feta salad

This one wins because it creates leftovers — and leftovers are the biggest cravings “insurance policy”.

What about carbs?

Here’s my non-dramatic take:

If your sleep is broken (especially waking 2–3am), you may do better with a small carb at dinner:

• potato / sweet potato

• rice

• fruit with yogurt after dinner

Not huge. Not every night. But enough to support sleep and stop the late-night pantry hunt.

Emergency meals (so you don’t end up in a spiral)

These are the meals that save you on chaotic days:

• BBQ chook + bag salad + avocado

• Eggs + feta + sautéed veg

• Tinned tuna/salmon + olives + tomato + olive oil + crackers (if you do them)

• Leftover protein + roast veg + tahini

If you plan 1–2 emergency meals per week, you’ll avoid the “I didn’t eat → I’m starving → I’ll just order something” situation.

Your simple plan tonight

If you’re reading this at 5pm and thinking “ok but what do I DO”:

✅ Build dinner using: protein + 2 veg + fat✅ If cravings hit later, don’t punish yourself — adjust dinner tomorrow✅ Keep one planned sweet option available (so you’re not grazing)

Want my free 7-night dinner reset?

If you want me to take dinner off your brain for a week, grab my free 7-night dinner reset here:Hormone Reset

And if you want this personalised to your cravings, sleep and routine, you can book an online consult here:[BOOK CONSULT ]