Energy boosting foods for your weekly menu


The following are perfect to add to your daily meals if you are looking to boost your energy levels:

1) Oats Eating a portion of oats is a great way to provide your body with slow-release, natural energy throughout the day. It can also lower your cholesterol and help to maintain a healthy metabolic rate.

Start your day with a bowl of porridge and fruit or use to make homemade biscuits with dried fruit and nuts.

2) Eggs Eggs are a great source of energy, and supply a large amount of protein. Protein is vital in almost every bodily function and helps increase energy levels.

Scrambled or poached they make a great breakfast or lunch in the form of an omelette. Include some peppers, onions or mushrooms and serve with fresh salad.

3) Nuts All nuts are an excellent source of minerals and have a high nutrition factor. They also contain vitamins A, B and E, potassium, calcium, magnesium, phosphorus and iron.

The perfect snack when you are busy and on the run and a great compliment to fresh fruit for longer lasting energy.

4) Pumpkin seeds Pumpkin seeds are high in protein, healthy fats and fibre, keeping you feeling full and energised for longer. They also contain magnesium, phosphorus and zinc, which provide additional energy support.

Sprinkle a handful on porridge, salads or soups.


5) Hummus Hummus is a healthy snack that is sure to satisfy cravings. Dip in some chopped raw peppers, carrots, celery or cucumber.

Alternatively make a filling wholemeal pitta bread sandwich with hummus and vegetables.

6) Brown Rice Brown rice is an ideal source of slow-release energy, which keeps you satisfied for longer. Each grain is packed with B vitamins and protein too.

Serve on the side of chilli con carne or consider making a bean and brown rice salad.

7) Stir Fry Stir-fry works well as a versatile energy boosting meal and you can customise it to fit your taste preferences. Quick to make it can be packed full of nutrient rich vegetables and protein. You can use leftovers as snacks to boost energy throughout the day. Also works well with brown rice or rice noodles.

8) Sweet Potato Complex carbohydrates that are full of fibre are a source of slow burning energy for the body, which can help to regulate your blood sugar levels and keep you feeling fuller for longer.

Try sweet potato wedges instead of chips.

9) Lentils These are a great source of potassium, carbohydrates and protein. They are packed with vitamins and also low in fat and calories.

Add to salads or as part of a chicken and lentil tagine.

10) Chicken Chicken is a versatile source of protein and is low in fat and easy to prepare. Chicken in moderate amounts is a good food for building energy as well as supporting digestive function.

Roast a chicken and serve with vegetables and sweet potato or spice things up with a homemade chicken curry.

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