The Energy Equation: PFF at Every Meal
How Protein, Healthy Fat, and Fibre Can Stabilize Blood Sugar, Boost Energy, and Help You Feel Full Longer
Written By: Megan Barefoot
Do you ever feel like your energy disappears halfway through the day?
Maybe you start the morning feeling okay, only to crash by 2 or 3 p.m. You find yourself reaching for another coffee, something sweet, or whatever snack is closest because your brain feels foggy and your body feels exhausted. Or maybe you feel hungry all the time, even shortly after eating, and wonder why you never seem to feel truly satisfied. If this sounds familiar, you are definitely not alone.
One of the biggest things I see with clients who struggle with low energy, cravings, brain fog, or feeling “hangry” is that their meals are missing balance. The good news? Supporting better energy and blood sugar doesn’t have to feel restrictive or complicated.
At No Shoes Nutrition, we talk about something called PFF: Protein, Healthy Fat, and Fibre — a simple formula for building meals that help support energy, fullness, focus, and blood sugar balance. Think of it as your body’s energy equation.
Why Energy Crashes Happen
Let’s be honest. Most of us have had days where breakfast looked like toast, cereal, a muffin, fruit alone, or maybe just coffee while running out the door. And while those foods may give you quick energy, they often do not keep you energized. When meals are mostly refined carbohydrates or lacking enough protein, fat, or fibre, blood sugar tends to rise quickly and then fall quickly. That “crash” can leave you feeling tired, shaky, irritable, foggy, hungry, or craving sugar for another quick boost.
It becomes a frustrating cycle:
Quick energy → crash → cravings → more quick energy → another crash.
No wonder so many women feel exhausted. The goal is not perfection or cutting out foods you love. The goal is creating more balance so your body has steadier fuel throughout the day.
What Is PFF?
PFF stands for:
P = Protein
Protein is one of the most important nutrients for helping you feel full, energized, and satisfied.
It helps support:
• Steady energy and fullness
• Blood sugar balance
• Muscle health and metabolism
• Reduced cravings and snacking
Without enough protein, meals may leave you hungry soon after eating.
Simple protein options include:
Eggs
Chicken or turkey
Greek yogurt or cottage cheese
Beef, pork, tofu, or tempeh
Beans and lentils
Protein smoothies or collagen-rich additions
A helpful goal? Try building meals around a source of protein first.
F = Healthy Fat
Healthy fats are often misunderstood, but they are incredibly important for sustained energy and feeling satisfied after meals.
Fat slows digestion, helps keep blood sugar steadier, and supports hormone and brain health.
Healthy fats include:
Avocado
Olive oil
Nuts and seeds
Nut butters
Olives
Fatty fish like salmon
Cheese or full-fat dairy in moderation if tolerated
Adding healthy fat to meals can make the difference between feeling satisfied and rummaging through the pantry an hour later.
F = Fibre
Fibre is the unsung hero of energy and blood sugar balance. Fibre helps slow digestion and the release of glucose into the bloodstream, supporting more stable energy and helping you stay fuller longer. It also plays an important role in gut health, digestion, and feeding beneficial bacteria in the microbiome.
Great fibre-rich foods include:
Vegetables
Berries and apples
Beans and lentils
Chia, flax, and hemp seeds
Nuts and seeds
Whole grains like oats or quinoa
Leafy greens and cruciferous vegetables
One simple shift? Aim to add colour and fibre to every meal.
What Does a PFF Meal Actually Look Like?
Here’s the good news: balanced meals do not have to be fancy. Think simple.
Instead of just toast at breakfast: Try: Eggs + avocado + berries
Instead of a salad that leaves you starving: Try: Mixed greens + grilled chicken + pumpkin seeds + colourful veggies + olive oil dressing
Instead of crackers or fruit alone as a snack: Try: Apple + nut butter or veggies + hummus
Instead of pasta alone at dinner: Try: Pasta paired with chicken, roasted vegetables, olive oil, and a side salad
The goal is not “perfect eating.” The goal is helping your body feel supported.
Small Changes = Big Results
You do not need to overhaul your life overnight. Sometimes the biggest improvements in energy come from very small shifts. Try asking yourself one simple question at meals: “Where is my protein, healthy fat, and fibre?” You do not have to obsess over numbers or eat perfectly. Just start noticing. Can you add a protein? Can you include a vegetable? Can you pair a carbohydrate with something that slows digestion and supports fullness? These little shifts add up.
The Bottom Line
If you are tired all the time, constantly craving sugar, crashing mid-afternoon, or feeling hungry shortly after meals, your body may not need more willpower. It may simply need better balance. PFF — protein, healthy fat, and fibre — is a simple, realistic way to support more stable energy, improved blood sugar balance, better digestion, and fewer cravings without feeling restricted. Your body deserves fuel that helps you feel energized, steady, and nourished. And remember: progress beats perfection every single time.
If you are ready to stop feeling tired, foggy, or frustrated around food, personalized nutrition support can make all the difference. At No Shoes Nutrition, we help women build realistic, sustainable habits that support energy, metabolism, gut health, and long-term wellness. Reach out for a FREE consultation to learn more.
References
Johnston, C. S., Tjonn, S. L., Swan, P. D., White, A., Hutchins, H., & Sears, B. (2006). The American Journal of Clinical Nutrition, 83(5), 1055–1061. https://doi.org/10.1093/ajcn/83.5.1055
Leidy, H. J., Clifton, P. M., Astrup, A., Wycherley, T. P., Westerterp-Plantenga, M. S., Luscombe-Marsh, N. D., Woods, S. C., & Mattes, R. D. (2015). The American Journal of Clinical Nutrition, 101(6), 1320S–1329S. https://doi.org/10.3945/ajcn.114.084038
Ludwig, D. S. (2002). JAMA, 287(18), 2414–2423. https://doi.org/10.1001/jama.287.18.2414
Reynolds, A., Mann, J., Cummings, J., Winter, N., Mete, E., & Te Morenga, L. (2019). Lancet, 393(10170), 434–445. https://doi.org/10.1016/S0140-6736(18)31809-9
