Eating for Energy: How The Right Food Can Power Your Day

After breakfast you feel sluggish, you need a coffee to get you going (which means you’re probably going to need another one before lunch!). Just as you’re getting in the groove, it’s lunchtime, and that brings another dip in energy as you digest your sandwich…a familiar daily story?

Sometimes it feels like our energy levels are all over the place and there’s nothing we can do about it. You’re not alone, so many of my past clients report experiencing this cycle of morning sluggishness, afternoon slumps, and nighttime restlessness. In my experience, the answer to 99% of these problems is to focus on nutrition before anything else, because food plays a huge role in sustaining energy throughout the day.

Instead of relying on quick fixes like caffeine and sugar, the key to stable energy is balancing blood sugar levels, eating nutrient-dense foods, and supporting your body’s natural rhythms. In this blog, I’ll break down how to fuel your body properly for all-day energy - no crashes, no coffee jitters, just steady energy.

Why Nutrition is the Foundation of Sustained Energy

Food is fuel, but not all fuel burns the same way. The quality, timing, and balance of what you eat determines whether you get a slow, steady release of energy or a rapid spike and subsequent crash.

When you consume too much sugar, refined carbs, or rely heavily on stimulants, your body experiences blood sugar rollercoasters, leading to:

• Brain fog and difficulty concentrating
• Fatigue and mood swings
• Cravings for quick fixes (like caffeine and sugar)
• Energy crashes that leave you feeling drained

When you eat for sustained energy, your body:

• Uses slow-releasing fuel to keep blood sugar stable
• Reduces cravings and unnecessary snacking
• Improves focus, stamina, and mental clarity
• Feels naturally energised throughout the day

The Best Energy-Boosting Nutrients (And Where to Get Them)

Complex Carbohydrates For Stable Energy

Unlike refined carbs, complex carbohydrates provide slow-releasing energy, helping to avoid blood sugar spikes.

The best sources:

• Whole grains like quinoa, brown rice and oats.
• Root vegetables like sweet potatoes, carrots and beetroot.
• Legumes like lentils, chickpeas and beans.

Healthy Fats For Long-Lasting Fuel

Fats slow down digestion, keeping energy levels steady for longer.

The best sources:

• Avocados
• Nuts and seeds like almonds, walnuts, chia and flax.
• Extra virgin olive oil and coconut oil

High-Quality Protein for Muscle and Metabolic Support

Protein is essential for repairing cells, maintaining muscle, and regulating energy production.

The best sources:

• Lean meats like chicken, venison and grass-fed beef.
• Fish like salmon, sardines and mackerel.
• Eggs
• Plant-based options like tofu, tempeh, lentils and hemp seeds.

Essential Vitamins and Minerals for Energy Production

Magnesium – Found in dark leafy greens, nuts, and seeds, magnesium is essential for converting food into energy.

Iron – Found in red meat, spinach, lentils, and pumpkin seeds, iron supports oxygen transport and prevents fatigue.

Vitamin B12 – Found in animal-based products like eggs, dairy, and fish, B12 is crucial for energy metabolism and brain function.

Electrolytes (Sodium, Potassium, and Zinc) – Found in coconut water, bananas, avocados, and nuts, electrolytes help maintain hydration and cellular energy.

How to Structure Your Meals for Steady Energy

Morning: Start with a Balanced Breakfast

Skipping breakfast or eating a sugar-heavy meal (like cereal or toast with jam) can cause an early blood sugar crash. Instead, opt for a protein-rich meal with healthy fats to fuel your morning.

Some breakfast ideas:

• Avocado on whole-grain sourdough toast with eggs
• Scrambled tofu with greens and sweet potato
• Overnight oats with nuts, seeds, and berries

Afternoon: Smart Midday Meals and Snacks

Lunch should include protein, fiber, and healthy fats to keep you full and energised. Avoid heavy, carb-loaded meals that leave you feeling sluggish.

Some lunch ideas:

• Grilled salmon and quinoa bowl with greens
• Falafel and avocado pitta with hummus
• Chicken and roasted vegetables with olive oil

For snacks, choose protein-rich options that prevent energy dips.

Best energy snacks:

• Handful of almonds and pumpkin seeds
• Apple with almond butter
• Hummus with carrot sticks

Evening: Light and Nutrient-Dense Dinners

A protein-packed, balanced dinner helps stabilise blood sugar before bed. Avoid too many refined carbs or excessive sugar, which can disrupt sleep.

Some dinner ideas:

• Baked cod with steamed broccoli and quinoa
• Lentil soup with leafy greens and tahini
• Grass-fed steak with sweet potato mash

Common Energy Drainers (And What to Do Instead!)

Skipping Meals: Leads to blood sugar crashes and cravings

What to do instead: Eat consistent, balanced meals throughout the day

Relying on Caffeine for Energy: Can disrupt sleep and cause adrenal burnout

What to do instead: Drink herbal teas like matcha or nettle for sustained focus

Eating Too Much Sugar: Causes energy spikes followed by crashes

What to do instead: Pair carbs with healthy fats and protein to stabilise blood sugar

Dehydration: Slows down metabolism and reduces focus

What to do instead: Drink water with a pinch of sea salt to maintain electrolyte balance

How to Eat for Energy Based on Your Circadian Rhythm

Eating in sync with your natural body clock helps prevent energy slumps.

Morning: Focus on protein and healthy fats for slow-releasing energy.

Afternoon: Eat balanced meals with complex carbs for sustained fuel.

Evening: Choose lighter, nutrient-dense meals to support restful sleep.

It’s All in the Planning

Your body will thrive when fed with the right fuel. But it’s hard to always make the best choices when you’re thinking short term. 

Creating a meal plan isn’t as taxing or time consuming as you might fear. In fact, it can be a fun family activity to choose your favourite energy-nourishing meals together. 

I like to start with the ingredients first, and then shape my meals around those. Asking myself questions like “What proteins am I most enjoying?” and “Which vegetables will I look forward to eating?”. 

One of the best things to happen to meal-planning recently is AI. My daughter showed me recently how it helped her create shopping lists, gave her meal inspiration and suggested complimentary ingredients to add to dishes to boost their nutrient density. 

When you have control over your diet, you’ll see how easy it is to have control over your energy levels and feel naturally energised every day.