Energy Boosting Meal Plan

Is your diet making you tired? Get more energy with B vitamins, healthy complex carbs and Superfoods.

Whether you are run down from burning the candle at both ends, recovering from an illness or simply not getting enough sleep, eating foods that optimise your energy will always help. This week I am going to focus on foods that are high in B vitamins such as green vegetables and grass fed meat, as well as healthy complex carbs and of course Superfoods.

Monday

Breakfast: 1 cup Bircher muesli with 2 tbsp natural yoghurt, berries and 1tsp chia seeds
Lunch: 80gr canned 3 bean mix with 1 cup parsley, ½ cup quinoa and lemon zest
Dinner: 2 organic lamb sausages with steamed vegetables and pumpkin & sweet potato mash
Snacks: 1 apple and 8 Brazil nuts
Drinks: 150ml kale, apple, celery juice
Health notes: Chia seeds – rich in anti inflammatory omega 3’s and high in protein

Tuesday

Breakfast: Spinach and parsley 2 egg omelette
Lunch: Wrap with rocket, spinach, ricotta, sun dried tomato and tahini
Dinner: 150gr grilled salmon drizzled with lemon juice with salad of greens, walnuts and parsley
Snacks: 30gr Superfood trail mix
Drinks: 150 ml carrot, celery, apple, mint, parsley juice
Health notes: Make a Superfood trail mix by combining Goji berries, walnuts, raw cacao nibs, pumpkin seeds and tamari almonds to boost your antioxidants and keep your energy high

Wednesday

Breakfast: 1 slice sourdough with 30gr ricotta, a pinch of cinnamon and honey
Lunch: 2 cups broccoli, fennel and cannellini bean soup
Dinner: 150gr grilled lamb on a bed of wilted greens with tamari sauce and toasted sesame seeds
Snacks: 2 corn thins with avocado & tahini
Drinks: 150ml carrot, celery, cucumber, apple juice
Health notes: If you are dairy intolerant, use cannellini beans to make soups creamy

Thursday

Breakfast: Citrus Berry Smoothie- ½ cup mixed berries, 2 tbsp plain yoghurt, 1 cup orange juice, 1 tsp honey, 2 tsp chia seeds
Lunch: 300ml miso soup and chopped seasonal vegetables
Dinner: 150gr tuna on a bed of bok choy, green beans and carrots drizzled with lemon juice
Snacks: 30gr Superfood trail mix
Drinks: 150ml kale, apple, celery juice
Health notes: Kale is the ultimate energy giving green as it is loaded with B vitamins

Friday

Breakfast: 1 slice sourdough with smoked salmon and avocado
Lunch: Sashimi & edemame
Dinner: 150gr baked salmon sprinkled with turmeric, with steamed asparagus and a small green salad
Snacks: 1 orange with 10 Tamari almonds
Drinks: 150ml carrot, celery, apple, mint, parsley juice
Health notes: Asparagus is high in glutathione which helps your liver to break down toxins

Saturday

Breakfast: 1 cup Bircher muesli with 2 tbsp natural yoghurt, berries and 1tsp chia seeds
Lunch: Salad of quinoa, tuna, toasted walnuts and greens
Dinner: 150gr BBQ lamb with grilled zucchini, eggplant & pumpkin
Snacks: Shot of spirulina and 1 apple
Drinks: 150 ml carrot, celery, cucumber, apple juice
Health notes: Health notes Spirulina is high in iron which will facilitate optimal energy

Sunday

Breakfast: 2 scrambled eggs with sautéed mushroom and spinach
Lunch: 3 rice paper rolls filled with tuna, cucumber, carrot and lettuce
Dinner: 150gr grilled chicken with steamed asparagus and snow peas
Snacks: 30gr Superfood trail mix
Drinks: 150ml kale, apple, celery juice
Health notes: Health notes Goji berries are loaded with vitamin C and E which protect your body from free radicals

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