Power Packed Foods to Energise

Featured Energy Boosting Recipes:

With our busy lives sustained energy levels are crucial. The choice of what you eat plays a pivotal role; It is better to eat foods to boost your energy, and help keep your blood sugar levels steady. This means combining foods like whole grains (which have a low glycemic index), protein, and healthy fats in your meals. This combination ensures a gradual and lasting release of energy, avoiding the pitfalls of sugar crashes. The key is to eat foods that can optimise your daily energy levels.

Protein-Powered Energy: The Foundation of Vitality

Your body runs off what you feed it. The best way to get the most energy from your food is to ensure you’re giving yourself the best food possible. Feeding your body healthy protein sources such as eggs, nuts, lean meats (chicken and turkey breast), fish, shellfish, dairy, and grains such as quinoa and barley pave the way for a balanced diet to keep you active and energised throughout the day.

Lean chicken breast is one of the most versatile energy-boosting proteins available. Our Greek Style Chicken Gyros combine this lean protein with whole grain flatbread, delivering lasting fuel without the afternoon slump. For a lighter option, our Super Protein Chicken Salad offers a powerhouse combination of lean protein, leafy greens, and healthy fats to keep energy levels stable throughout your busiest days.

Fish and shellfish provide an ideal package of nutrients that contribute to sustained vitality. Tuna, in particular, is a fantastic source of B vitamins and omega-3 fatty acids, which support cellular energy production and mental clarity. Incorporating fatty fish into your weekly rotation ensures your body has the fuel it needs for peak performance.

Eggs are nature’s perfect energy capsule, packed with high-quality protein and essential B vitamins that help convert food into usable energy. Whether scrambled for breakfast or hard-boiled as a portable snack, eggs provide sustained fuel without weighing you down.

Ancient Grains and Complex Carbohydrates: Slow-Burning Fuel

While a cheeseburger and fries might be comforting whilst you’re eating it, its nutritional value is low. Highly processed foods, such as some packaged or canned foods, candy, boxed meals, and precooked meats, are typically full of preservatives, additives, sodium, trans fat, and artificial ingredients that may slow you down. Unlike processed foods that may be stripped of nutrients for a longer shelf life, fresh foods typically contain higher nutrients.

Oats, with their complex carbohydrates, are a slow-burning source of energy. Rich in fibre, oats contribute to serotonin production. Serotonin improves our mood and memory function and ensures sustained energy levels. Eating porridge or oatmeal for breakfast, and a power-based flapjack at lunch, can help keep your energy levels rocketing.

Quinoa and barley are ancient grains that deserve a place at every energy-conscious table. Our Super Grain Salad – With Or Without Chicken showcases these nutritional powerhouses, providing slow-burning complex carbohydrates for all-day vitality. These grains release energy gradually, preventing the blood sugar spikes and crashes associated with refined carbohydrates.

Vibrant Vegetables and Nitrate-Rich Foods

Eating in-season fruits and vegetables, such as bell peppers, courgette (zucchini), aubergine (eggplant), tomatoes, cucumbers, and berries, to name a few, are foods to boost your energy. These fresh, colourful vegetables are packed with vitamins, minerals, and antioxidants that support cellular energy production.

Beetroot stands out as a true energy superfood, rich in natural nitrates that improve blood flow and oxygen delivery to muscles and organs. Our Five Spice Beetroot Soup is a warming, nutrient-dense way to harness these benefits, whilst our Beetroot And Orange Loaf Cake offers a naturally sweet treat that provides sustained energy without the sugar crash. The earthiness of beetroot pairs beautifully with warming spices and bright citrus, making it as delicious as it is energising.
Pumpkin and other orange-fleshed vegetables are loaded with beta-carotene and complex carbohydrates. Our Pumpkin And Gorgonzola Cheese Tart combines the natural sweetness of pumpkin with protein-packed cheese for a balanced energy release that satisfies both hunger and taste.

Nuts, Seeds, and Healthy Fats: Portable Energy

If you fancy a snack, a handful of almonds, hazelnuts, and Brazil nuts are superfoods you’ll want to keep to hand. These nuts provide a perfect balance of protein, healthy fats, and fibre that keeps hunger at bay and energy levels stable.

Walnuts are low in sugar, high in fibre, and packed with heart-healthy fats. Their plant protein boosts vitality, and the naturally sweet flavour makes them an ideal snack. Overall, walnuts are a nutritional powerhouse that deserves a place in every energy-conscious kitchen.

Seeds pack a powerful punch when it comes to boosting energy levels. Rich in essential nutrients like protein, healthy fats, and fibre, seeds provide a sustained release of energy, keeping you fuelled throughout the day. Additionally, they contain vitamins and minerals, such as iron and magnesium, which play crucial roles in energy metabolism. You can sprinkle them on yogurt, blend them into smoothies, or enjoy them alone as snacks.

Dairy products like Greek yogurt and cheese provide both protein and healthy fats that help stabilise blood sugar levels. The probiotics in yogurt also support gut health, which plays a surprisingly important role in energy levels and overall vitality.

Quick Energy Boosters and Hydration

In a hurry? Grab a banana and hydrate regularly with water to avoid low energy and brain fog. Bananas are nature’s energy bar, packed with easily digestible carbohydrates and potassium to support muscle function and prevent fatigue.

Combat that after-lunch slump by reaching for a tall glass of cool water. Hydration is a simple yet effective way to reinvigorate and stay alert. Even mild dehydration can lead to fatigue, difficulty concentrating, and decreased physical performance. Keep a water bottle nearby and sip throughout the day to maintain optimal energy levels.

Berries—whether blueberries, strawberries, or raspberries—are antioxidant powerhouses that protect cells from oxidative stress whilst providing natural sweetness and fibre. Their low glycemic index means they won’t spike your blood sugar, making them perfect for sustained energy.

Incorporating these energy boosting foods into your daily meals will ensure sustained energy levels. A well-rounded diet, including hydration and regular physical activity, forms the foundation for unlocking and maintaining your body’s natural energy potential.

Other foods to boost your energy:

A–Z of Energy-Increasing Ingredients:

• Apples & Oranges – High-fiber fruits that provide a steady release of natural sugars for a sustained energy lift without the crash.
• Avocado & Coconut Oil – Sources of healthy fats and MCTs that the body uses as a primary, long-lasting fuel source for brain and body.
• Blueberries, Strawberries & Goji Berries – Antioxidant powerhouses that protect cellular energy and reduce the oxidative stress that causes fatigue.
• Brown Rice & Sweet Potatoes – Complex, slow-burning carbohydrates that maintain stable glucose levels for all-day stamina.
• Carrots & Pumpkin – Nutrient-dense vegetables rich in vitamins and minerals that assist the body in converting food into usable energy.
• Cherries & Dates – Nature’s energy boosters; dates provide immediate fuel while cherries support the rest cycles needed for daytime vitality.
• Chia Seeds & Pumpkin Seeds – Tiny but mighty sources of plant-based protein and minerals that prevent mid-afternoon energy slumps.
• Chickpeas & Lentils – Iron-rich legumes that replenish oxygen-carrying stores in the blood to combat lethargy and exhaustion.
• Kale & Mushrooms – Vital greens and fungi loaded with B vitamins and magnesium, essential for cellular energy production (ATP).
• Peanut Butter & Yoghurt – Protein-rich staples that provide satiety and probiotics to ensure the gut is efficiently processing fuel.
• Tuna – A lean protein source packed with Vitamin B12 and Omega-3s, crucial for nerve energy and metabolic health.
• Turmeric – A potent anti-inflammatory spice that frees up the body’s energy for activity rather than internal repair.
• Raisins – Concentrated, quick-access fuel perfect for an immediate boost during periods of high physical or mental demand.