If you’re waking up exhausted, running on caffeine, forgetting what you were just saying, and wondering why you still feel awful even though you “eat pretty healthy”—you’re probably burnt out.
And the last thing burnout needs is another food rule.
You don’t need to eat perfectly. You need to eat enough—consistently, in a way that keeps your blood sugar steady, your nervous system supported, and your brain online.
As a women’s health dietitian, here’s exactly what to eat when you’re burnt out.
Why Burnout Makes You Feel Like This
Stress impacts everything—your appetite, digestion, hormones, and energy. Skipping meals, relying on coffee, or grazing all day only makes it worse.
That wired-but-tired, bloated, hangry, can’t-think-straight feeling? That’s your body trying to keep up without the fuel it needs.
1. Carbs + Protein at Every Meal
Your brain runs on glucose. Your energy depends on blood sugar balance. Skipping meals or doing coffee-for-breakfast isn’t helping.
Build every meal around:
- A slow carb (like oats, potatoes, sourdough, or rice)
- A protein (like eggs, turkey, Greek yogurt, or lentils)
- A little fat and fiber to keep you full
📌 Try this: Sourdough with scrambled eggs, avocado, and berries. Balanced, simple, and actually satisfying.
2. Load Up on Magnesium
Chronic stress depletes magnesium, and most women aren’t getting enough already. Low magnesium = worse sleep, more anxiety, and higher tension.
Add magnesium-rich foods like:
- Pumpkin seeds, almonds, or cashews
- Leafy greens
- Black beans or lentils
- Dark chocolate (yes, it counts)
📌 Try this: Add seeds to oats or enjoy dark chocolate with almonds after lunch.
3. Eat Before You Feel Hungry
Stress throws off appetite cues. You might not feel hungry until noon, then crash at 4 p.m. That’s not discipline—it’s dysregulation.
You don’t need a huge breakfast, but you do need something within an hour of waking.
Try:
- A banana with peanut butter
- Greek yogurt with berries
- A protein bar and latte combo
📌 Remember: You’re not eating for fullness—you’re eating to stay functional.
You Deserve to Recover from Burnout
Burnout isn’t fixed with hacks or cleanses—it’s about steady nourishment and nervous system support. The goal isn’t perfection. It’s fuel that makes you feel clear, steady, and functional.
👉 Want a nutrition plan that’s actually tailored to your needs? Book a call with me →
