Why You’re Craving Sugar at 3pm — And What to Eat Instead

It’s 3pm. You’re standing in the kitchen, staring at the cupboard, wondering how the packet of biscuits is calling your name again. You’ve been good all day — maybe even had a salad for lunch — but now the cravings have hit, and it feels like something you can’t resist.If this sounds familiar, you are so not alone. Many women in perimenopause experience intense, almost daily cravings, especially in the afternoon. And here’s the truth: it’s not a willpower problem. It’s your body talking to you.

Why 3pm Cravings Happen in Perimenopause

During perimenopause, your hormones are shifting — oestrogen and progesterone levels rise and fall unpredictably, and these fluctuations can affect everything from your blood sugar to your brain chemistry. Add in poor sleep, stress, skipped meals, and a morning full of decision-making and multitasking, and by 3pm, your body is screaming for quick energy. This is usually when sugar and caffeine cravings hit hardest.

The Blood Sugar Rollercoaster

When your meals are low in protein or fibre, your blood sugar rises quickly and crashes just as fast. That crash triggers your brain to seek out fast-acting fuel — hello biscuits, chocolate, or crisps. Throw in high cortisol from stress, and you’ve got a perfect recipe for an afternoon snack spiral.

What To Eat Instead

The good news? You can prevent — or at least soften — those cravings by making small shifts to how you nourish yourself throughout the day. Here are three snack combinations that work with your body, not against it:

🥜 Apple slices + almond butter — protein, fibre, and healthy fat

🥣 Greek yoghurt + chia seeds + a few berries — blood sugar balancing and satisfying

🍳 Boiled egg + oatcakes — quick, savoury and stabilising

Real Talk: Sometimes You’ll Still Want the Chocolate

And that’s okay. This isn’t about perfection. It’s about understanding what your body needs and responding with compassion, not restriction. So if you have the chocolate — enjoy it. Savour it. Then ask yourself: What else do I need right now? Rest? Connection? Protein? A glass of water?

One Final Thing…

If you’ve been stuck in the 3pm sugar spiral and feel like you just can’t get a handle on it, please know this isn’t a character flaw. It’s a common and totally solvable challenge — and you don’t have to figure it out alone.

I’d love to support you. Click here to download your free eBook, "The Perimenopause Cravings Rescue Guide," and discover how to nourish your body and manage cravings in a way that feels simple and sustainable.