How To Fight “Hangry” (And Win)
Hangry…
We’ve all been there—or worse, been on the receiving end of someone else’s hanger (and let’s be honest, it’s not pretty!).
When hunger hijacks your brain, it can make you lash out, make poor choices, or say things you might regret.
But what’s actually causing that “hangry” feeling?
Let’s break it down—and make 2025 the year we leave hangry behind for good.
Running on E 🪫
“Hangry” happens when your brain is running low on fuel.
Usually, it’s the result of low blood sugar, which could be from skipping meals, fasting too long, or crashing after a sugary snack.
Regardless, when your blood sugar drops, it sends your body into panic mode and tells your brain:
“If I don’t eat RIGHT NOW, I’m going to die…”
Dramatic? Maybe. But if you’ve ever been hangry, you know that might even be an understatement.
So, how do you stop hanger before it starts?
1️⃣ Plan your meals better.
Often, ‘hanger’ sneaks up on us because we’re unprepared.
You coast through the day—a half a sandwich here, a handful of chips there, two squares of dark chocolate. Before you know it, you’ve gone all day and have barely had any protein.
What happens next? At your next meal, you start eating and feel like you can’t stop, which drives you to overeat.
This is all thanks to…
The Protein Leverage Hypothesis
The protein leverage hypothesis suggests that when you don’t eat enough protein throughout the day, your body compensates by driving you to overeat—often on carbs and sugar—to feel satisfied and meet your nutritional needs.
This feeling hits at dinnertime for most. If I haven’t had enough protein throughout the day, I find myself reaching for second, third, and even fourths until I feel unsatisfied. Even when I’m satisfied, sometimes I still find myself thinking about food.
High-protein meals do the opposite. They keep you full, provide the nutrients your body needs, and reduce food cravings for the rest of the day.
2️⃣ Protein at every meal.
One way to plan your meals better? Aim for balanced meals that include a serving of protein, healthy fats, and fiber at every meal.
How much protein should you aim for? Some is better than none, but 30 grams per meal is the sweet spot—that’s about a palm-sized portion, or 4-6 ounces. ✋
Hitting this target three times a day, plus a few high-protein snacks, will land you at around 90–150 grams of protein daily. That’s enough to kiss hanger goodbye!
Pro-tip: Hit at least 50 grams of protein by lunch. Here’s an example of that:
Breakfast: 2 eggs (14g) + 1 c of Greek yogurt (17g) = 31 g
Lunch: a palm-sized piece of chicken (31g)
Total: 62 grams 🏅
3️⃣ Pack a snack-mergency travel kit.
Even the best meal plans can go sideways. That’s where your food emergency kit comes in. Keep a stash of protein and fiber-rich snacks in your purse, car, or carry-on bag so you’re never left without a good option.
What to include in your kit?
Meat sticks (my favorite brand: CHOMP)
Clean protein bars (my favorite: Paleovalley)
Hard-boiled eggs
Turkey roll-ups
Roasted chickpeas
Cottage cheese
Tinned fish (salmon, sardines)
Parmesan cheese chunks
Raw nuts and seeds
A piece of fruit
Raw vegetables & hummus
Leftover chicken or steak
Pick and choose a few items off this list to carry with you. This will ensure that you’re prepared for anything!
