Late Night Eating Explained: Why It Happens and How to Stay On Track
Sep 12, 2025
Late-night hunger is one of the biggest hurdles for beginners. You’ve hit your calories all day, then 9pm arrives and the cupboard calls.
Here’s why late night cravings happen — and how to handle it without blowing your budget.
Why late-night hunger hits
Long gaps between meals
Too little protein at breakfast and lunch
Habit (TV paired with snacks)
Stress, fatigue, or boredom
Smart late-night snacks
Low-calorie, high-protein, and satisfying:
0% Greek yoghurt with fruit
Protein shake with ice
Air-popped popcorn
Rice cakes with turkey slices
Sugar-free jelly
Sleep and caffeine tips
Cut caffeine after 2pm
Keep consistent sleep and wake times
Dim screens an hour before bed
Remember: tiredness = more cravings
Nights out and social plans
Plan calories earlier in the day. Hit your protein target by dinner, then enjoy drinks or food in moderation. Build a 200–300 calorie buffer if you know a night out is coming.
