Having a steady source of energy throughout the day can be difficult to achieve. We often feel tired, sluggish, and unmotivated when we lack energy. This is why incorporating energy-boosting ingredients into our diets is so important! Energy-boosting ingredients provide us with essential vitamins and minerals that help keep us feeling energized and focused throughout the day. Examples of these types of ingredients include whole grains, fruits, nuts and seeds, leafy greens, legumes, fatty fish like salmon or tuna, natural sources of caffeine like coffee or green tea, and superfoods like chia seeds or matcha powder. With these simple yet powerful ingredients at your disposal, you can create delicious recipes that will give you an extra boost of energy for whatever life throws your way!
Snacks
Snacking is a great way to keep your energy levels up
throughout the day! One of our favorite snacks that pack in plenty of
energy-boosting ingredients is a tofu and nut butter bagel bite. Start by
cutting a whole wheat bagel into small bites and topping each with cream
cheese, mashed tofu, and nut butter. This combination provides essential
vitamins, minerals, healthy fats, protein, and fiber “ perfect for an
energizing snack!
Kale and quinoa energy bites are another delicious option for boosting your energy levels. Simply combine cooked quinoa with finely chopped kale leaves, dried cranberries or blueberries, nuts or seeds of your choice like walnuts or pumpkin seeds (for extra crunch!), ground flax seed meal for added nutrition, honey for sweetness if desired, and roll them all together to form balls. These tasty treats can be stored in the fridge so you can grab one whenever you need an extra boost during the day!
Breakfast
For a tasty and energizing breakfast, try carrot cake
overnight oats! This healthy take on the classic dessert is made by combining
rolled oats with grated carrots, dried fruit like raisins or cranberries,
spices such as cinnamon and nutmeg for flavor, Greek yogurt for protein, and
almond milk for creaminess. Leave it in the fridge overnight and enjoy your
delicious carrot cake-inspired breakfast in the morning!
Another great way to start your day off right is with a green smoothie bowl. Blend together frozen banana slices, spinach or kale leaves (for that extra boost of vitamins!), almond milk or coconut water for liquid base, chia seeds for added nutrition and thickness, plus any other fruits or nuts of your choice to customize it to your taste. Top with fresh fruit slices before digging in “ you'll be sure to have plenty of energy throughout the day after this nutritious meal!
Lunch
For a filling and energizing lunch, try a loaded sweet
potato! Start by baking or microwaving a large sweet potato until tender. Slice
it open and top with your favorite toppings like black beans, corn, diced
tomatoes, red onion slices, chopped cilantro or parsley for some freshness,
shredded cheese if desired, and avocado slices to finish. This delicious meal
is packed with essential vitamins and minerals to keep you fueled throughout
the day!
Another great option for an energy-boosting lunch is an avocado and tuna salad. In a bowl combine canned tuna chunks (or cooked salmon), mashed ripe avocado, diced red bell pepper for added crunchiness, sliced cucumbers for extra hydration, and freshly squeezed lemon juice to brighten up the flavors. Toss everything together before topping with extra virgin olive oil and freshly cracked black pepper. Serve as-is in a bowl or wrap it all up in lettuce leaves “ either way, this nutritious salad will give you plenty of energy to get through the rest of your day!
Dinner
A delicious and energy-boosting dinner option is an easy
chickpea burger. Start by mashing together canned chickpeas with garlic, onion,
herbs of your choice for flavor, and a beaten egg as a binder. Form into
patties and cook in a skillet until lightly browned on both sides. Serve with
whole wheat buns or lettuce wraps along with toppings such as sliced tomatoes,
red onions, avocado slices, and hummus for added protein. These tasty burgers
are sure to provide you with enough energy to power through the rest of your
day!
For those nights when you want something quick yet still nutritious, try making a vegetable stir fry. Heat some oil in a large wok or skillet before adding in diced vegetables like bell peppers and carrots (or whatever veggies you have on hand!). Sprinkle over spices like a ginger powder for flavor and toss everything around quickly so that the veggies don™t overcook “ this will also help retain their nutrients! Add cooked quinoa or buckwheat noodles for extra protein if desired before finishing off the dish with soy sauce or coconut aminos for seasoning. This simple yet satisfying meal provides plenty of vitamins and minerals to keep your energy levels up throughout the night!
Dessert
For a sweet and energizing dessert, try making some
chocolate quinoa energy bars! Start by combining cooked quinoa with melted dark
chocolate chips (or cocoa powder), honey for sweetness if desired, nuts or
seeds of your choice like almonds or pumpkin seeds (for added crunch!), chia
seeds for extra nutrition, and coconut flakes. Press the mixture into a
parchment-lined pan and chill in the fridge until firm. Cut into bars before
serving “ these delicious treats are sure to give you an extra boost of energy
when you need it most!
Another great way to satisfy your sweet tooth while still getting plenty of energy-boosting ingredients is with matcha superfood truffles. Simply mix together the creamy nut butter of your choice, matcha powder for antioxidants and flavor, unsweetened shredded coconut, ground flax seed meal for added nutrition, plus a touch of honey if needed to balance out the bitterness from the matcha. Roll them all together into balls before coating them in more shredded coconut “ these flavorful bites make an excellent treat that will leave you feeling energized after indulging in one too many!
