How to Navigate Food Cravings in the Evening Without Feeling Deprived

You’ve had a healthy breakfast, a balanced lunch, and maybe even a lighter dinner… but then 8pm rolls around, and suddenly all you want is biscuits, crisps, or chocolate. Sound familiar?

Evening cravings are one of the most common struggles I hear about from client, and guess what? You’re not alone. The good news is, there’s nothing wrong with you, and you don’t need endless willpower to “just stop.” Often, cravings are a sign your body needs something, and it’s not always food.

Let’s dive into why evening cravings happen, and how you can handle them without feeling deprived.

Why Do Evening Cravings Happen?

1. You’re not eating enough during the day. If your meals are too small, too low in protein and fibre, or too spread out, your blood sugar drops, and your body naturally craves quick-fix energy (like chocolate or crisps).

2. Your meals lack balance. Meals that are mostly carbs (e.g., a bowl of pasta with no protein or healthy fats) won’t keep you satisfied. This means hunger often returns within hours.

3. Habit and routine. Many people snack in the evening simply because they always have, especially while watching TV or winding down. It’s not always about hunger, it’s about association.

4. Stress and emotions. If the evening is your first moment to relax after a stressful day, food can become a comfort tool. That’s why you might crave sugary or salty “feel-good” foods.

5 Simple Ways to Reduce Evening Cravings

1. Eat Enough During the Day

Skipping meals or eating “too little” often backfires later. Make sure your meals include protein, fibre, and healthy fats to stay fuller for longer.

2. Balance Your Dinner

A balanced dinner, think lean protein (chicken, fish, tofu), plenty of veg, and some slow-releasing carbs like sweet potato or quinoa, will reduce the urge to snack afterwards. (I also have a Balanced Plate freebie you can download)

3. Plan an Evening Snack

Instead of trying to be “perfect,” plan a satisfying snack you can enjoy mindfully:

• Greek yoghurt with berries and dark chocolate

• A protein smoothie

• Apple slices with almond butter

• A small bowl of homemade popcorn

4. Identify Triggers

Ask yourself: “Am I actually hungry, or is this a habit?” If it’s habit, try replacing it with something else, like making a herbal tea, painting your nails, or doing 10 minutes of stretching or journaling.

5. Address Stress

Evening cravings are often less about food and more about unwinding. Deep breathing, journaling, or even a quick walk can help reduce emotional snacking.

Mindset Shifts That Make a Difference

• You don’t need to cut out snacks. Occasional evening snacks don’t derail your goals, what matters is balance.

• Stop labelling food as “good” or “bad.” This only fuels guilt and “all-or-nothing” eating.

• Cravings don’t mean failure. They’re a normal signal, it’s how you respond that matters.

Try This Tonight

Next time you feel a craving, ask:

• “Am I truly hungry?” (If yes, eat something balanced.)

• “Or do I need a break, a distraction, or some self-care?”

Even a simple swap, like planning a protein-based snack, can make a big difference.

Remember, it’s not about cutting out all snacks or aiming for perfection. Making small, consistent changes, like balancing your meals, planning an evening snack, or recognising your triggers, will make a bigger difference than any “all or nothing” approach. Progress, not perfection, is what truly matters. If you focus on improving just one habit at a time, you’ll be amazed at how much easier it becomes to manage cravings and feel in control around food.