As a nutritionist living in Sydney, here’s what I eat on the days when nothing fills me up, to turn a bottomless hunger into balance and nourishment.
Sydney, with endless cafes, fresh markets, and the temptation of smashed avo on every corner, it’s easy to give in and graze all day long. But over time, I’ve learned that what I eat on the days nothing fills me up makes all the difference.
With the right choices, I can nourish my body, satisfy my cravings, and avoid that uncomfortable overstuffed feeling that comes from mindlessly eating everything in sight. There are some days when no matter what I eat, I feel like I could keep going forever. I’ll finish breakfast and already be thinking about lunch. I’ll snack mid-morning, but an hour later my stomach is rumbling again. Sound familiar? These are the days I call my “bottomless pit” days.
Why Some Days Feel Endless
Before diving into what I eat, it’s important to understand why these days happen. For me, it often comes down to three things:
- Sleep: When I haven’t slept well, my hunger hormones (ghrelin and leptin) get out of balance, making me crave more food.
- Hormones: During the luteal phase of my cycle, the week or so before my period my body naturally asks for more energy, and my appetite skyrockets.
- Stress: On busy days filled with deadlines, my cortisol levels climb, which often leaves me craving sugar and salty snacks as a quick hit.
Instead of fighting it, I now see it as my body communicating with me. The trick is responding with foods that comfort but also stabilise my energy and not fighting with it because if I ignore this hungry my mood will get worse by the hour.
Morning Reset: Hydration Comes First
On these hungry days, I always start with hydration. It can be a glass of warm water with lemon or my favorite some tea. Often, what feels like hunger is actually mild dehydration, especially in Sydney’s warmer months. This simple ritual helps wake up my digestion and gives me a calmer start before diving into food.
Then, I’ll make a protein-packed breakfast. My go-to is yogurt bowl with some chia pudding, chia seeds expand in the stomach and form a gel-like texture that keeps me feeling fuller for longer. Try to add a handful of granola and a bit of fruit available. This also feeds the good bacteria in the gut, which helps reduce bloating and stabilises cravings.
Mid-Morning: Protein and Crunch
On “nothing fills me up” days, I know I need something that’s both satisfying and crunchy. I’ll often slice up an apple and pair it with a spoonful of natural peanut butter. The combination of fibre, protein, and healthy fats makes it filling without being heavy. If I’m working from home, I’ll also snack on roasted chickpeas or a small handful of walnuts, they’re rich in omega-3s and help keep my blood sugar steady.
Lunch: Volume and Comfort
Lunch is when I focus on volume eating, filling up with nutrient-dense foods that take up space in my stomach but won’t leave me sluggish. A big bowl of salad greens, cucumber, cherry tomatoes, and roasted pumpkin forms the base. I’ll top it with a palm-sized portion of grilled chicken or salmon and drizzle with olive oil and lemon. To understand the perfect size of everything I recommend checking out this Portion Control Story
The trick here is balance: protein for satiety, fibre for fullness, and healthy fats for sustained energy. Eating this way makes me feel nourished while still leaving room for an afternoon snack if I need it.
Afternoon: Smart Snacks Over Sugar
The 3pm slump is real. On bottomless days, this is the hardest time for me not to grab a pastry or chocolate bar. Instead, I’ve learned to swap in snacks that actually fuel me. Any fruit or veggie is key at this time. One of my favorites being hummus with carrot or celery sticks.
If my sweet tooth won’t quit, I’ll have a couple of squares of dark chocolate—always paired with nuts to balance the sugar hit with protein and fat. It feels indulgent but doesn’t lead to the energy crash I’d get from a muffin or biscuits.
Dinner: Keeping It Grounding
By the evening, I know I need something grounding but not too heavy. I’ll usually go for a brown rice bowl with stir-fried veggies and my protein of choice tuna, tofu or salmon. Adding garlic, ginger, or turmeric not only boosts flavour but also helps reduce inflammation, which can be higher on stress-filled days.
If I’m still peckish after dinner, I’ll sip on a cup of peppermint tea. Sometimes that’s enough to satisfy my “mouth hunger” (wanting the comfort of eating rather than actual hunger). Other times, I’ll have a small bowl of Greek yogurt with berries to close the day on a light but nourishing note.
