The 3 p.m. slump − it happens to the best of us. Whether it’s in the middle of a workday or after running errands, feeling groggy and tired is something most people try to avoid. Instead of reaching for an energy drink or an extra cup of coffee or tea, try healthy, nutrient-rich and energizing foods.
The key to high energy foods is to eat foods that are rich in complex carbs and high in protein and other vitamins. These foods can give you awesome all-day energy and leave you feeling extra motivated to take on the rest of your day, no matter what is thrown at you.
Bounds of energy breakfast.
Breakfast is the most important meal of the day and eating a healthy breakfast is a great way to kick start your metabolism and get your first dose of protein to keep you kicking throughout the day.
- Greek yogurt – This morning snack is a great source of calcium and can have up to 20 grams of proteins. Add some fresh fruit, honey, or almonds for a sweet breakfast that is sure to keep
you full and energized for hours to come. - Eggs – This breakfast classic steals the show. With so many different ways to eat it (scrambled, poached, hard-boiled, over-easy) and the proteins and healthy fats it is packed with, it is no wonder eggs have been the star of the breakfast show for years.
- Bananas – According to the US Census Bureau, Americans eat more bananas each year that any other fresh fruit. These fruits have five times as much vitamin A and iron than apples and also are rich in potassium, fiber and natural sugars. Bananas are great for a pick-me-up and will prevent you from a dramatic crash that other types of food and drinks can cause.
Lively lunch sides.
- Sweet potatoes – You can still indulge in this starchy delicacy without feeling like a slug. Sweet potatoes contain important sources of magnesium and a deficiency of this can be linked too higher risk of depression, stress and anxiety. Eating these orange root vegetables not only boosts your mood but the complex carbs will keep you fuller, longer.
- Quinoa – Healthline says quinoa is “gluten-free, high in protein and one of the few plant foods that contain sufficient amounts of all nine essential amino acids. It is also high in fiber, magnesium, B vitamins, iron, potassium, calcium, phosphorus, vitamin E and various beneficial antioxidants.” What’s not to love? Pair this with a healthy protein and some veggies for a lunch that will have you ready to take on the second half of your day.
- Hummus – This chickpea packed snack is the perfect side to your lunch. Pair it with veggies or some whole wheat crackers to snack on throughout the day. This snack is mostly allergy-friendly and won’t leave you feeling bogged down like other dips.
Delightful dinner options.
- Salmon – This flakey fish has tons of healthy fats and will boost your energy levels thanks to its vitamin B and D quantities, which both help boost energy and combat fatigue.
- Lentils – These legumes are rich in iron and an excellent source of protein. Use them as a meat substitute to make amazing fresh, healthy and energizing.
- Spinach – Where’s Popeye? There is no wonder this cartoon was a sucker for spinach. Spinach is known for having high vitamin A, vitamin C, vitamin K1, iron and calcium. All these nutrients help keep you alert and on your toes for the day. Throw in some added veggies to this leafy green for a powerhouse salad, you may not grow muscles just like Popeye, but you will feel just as strong.
Supercharged snacks.
- Almonds – Nuts are known for their protein, but almonds also have heart-healthy fats and are loaded with vitamins and minerals. These are the perfect protein-rich on-the-go option. Keep these in a container and they are perfect to keep in purses or lunch boxes for whenever you need a pick me up.
- Smoothies – Smoothies are a great and refreshing way to keep you full, whether you stick to strictly fruit or add some spinach or kale for an extra dose of veggies throughout your day. Berries are known to be packed with antioxidants, vitamins and fiber. Smoothies are a great way to have an extra serving of fruits and vegetables all while using milk or yogurt for an extra dose of calcium.
Apples – The phrase, “An apple a day keeps the doctor away” really wasn’t messing around. Due to apples natural fiber, sugar content and nutrient-dense skin, apples are a great way to pick you up during your mid-day slump. It is also said apples provide slow and sustained energy. So make sure to get your daily apple dose in.
If you are feeling drowsy and lethargic it may also be a sign of dehydration. Make sure you’re pairing your meals and snacks with water to help with digestion and make sure your body is running at top notch.
Now whether you are on the go or planning your meals for the week, you can easily fit in some energizing foods to keep you fueled, focused and full for the day.
