Breakfast Foods That Will Boost Your Energy All Day
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As much as we all aspire to have a smooth, productive morning, for many of us, the likelihood of this actually happening is rather slim. There are so many obstacles to beginning the day successfully.
Try These Breakfast Foods to Boost Your Energy
First, there’s waking up — groan. Next, getting ready causes another hiccup: No matter how well we plan our outfits or fine-tune our routines, something gets in the way. Then, there’s breakfast; dreaded, time-consuming breakfast.
Breakfast may just be the most important meal of the day. It’s the perfect opportunity to start your day on the right foot, but you must choose wisely. Sure, many of us would rather reach for that iced doughnut with sprinkles, that greasy breakfast sandwich with mystery meat, or even the sugary mocha Frappuccino with an extra shot, but the ease of these options is far greater than their health benefits.Maybe change to just “We’d be better off whipping up some overnight oats or a protein-rich omelette.
If we are, indeed, what we eat, there are specific foods that we can consume to boost and enhance our energy. Experts have plenty to say about that first meal of the day. Read on to find out why high-fiber cereals provide long-lasting energy and how Greek yogurt qualifies as a healthful breakfast option.
Waking up doesn’t have to be a drag when you know there is an arsenal of easy, healthful, and energy-boosting breakfast options out there. Learn about which foods to eat to optimize breakfast and give yourself the little boost you were looking for.
The popular avocado makes for a nutritious addition to breakfast. Lauren Harris-Pincus, registered dietician, explains that "Avocados are a great energy source because their heart healthy, monounsaturated fat will take longer to digest." Kristen F. Gradney, registered dietitian and owner of Louisiana-based Pure Nutrition, a lifestyle education and counseling service, adds, "Avocados also contain energy boosting B vitamins and fiber." Maybe that's why everyone is going wild for avocado toast. Harris-Pincus recommends putting an egg on it for "an amazing energy-packed breakfast."
Bananas make breakfast on the go that much easier and more healthful. Dr. Sue Decotiis, weight-loss expert, says, "Bananas provide a unique mixture of antioxidants, carbohydrates, and potassium that give your body an energy boost." She recommends bananas instead of energy drinks, as "eating a banana is much more beneficial to your health, cutting down on sugars and artificial ingredients." How about broiled bananas on toast to start your day?
The World’s Best Breakfast For Energy And Weight Loss
In this article, you’re about to discover the exact recipe for creating the world’s best breakfast for weight loss and increasing your overall health.
We’ll also touch upon 4 fast, affordable, and convenient recipes that you can make for breakfast tomorrow to boost your metabolism and energy.
To cut straight to the chase, there’s a BIG breakfast secret. The best breakfast for weight loss and feeling energized is all about creating one thing:
The optimal chemical environment inside your BRAIN.
Say what!? Breakfast is all about my brain? Yes. Here's why…
Your brain functions by using tiny chemicals called neurotransmitters. Your body’s most important neurotransmitters (serotonin, dopamine, acetylcholine) enable you to store new information, recall memories, regulate hunger/food cravings, and even maintain motivation to stick to healthy eating.
So, I'm going to let you in on the FIRST SECRET to the world’s best breakfast for energy and weight loss…
- Creates a slow, steady rise in blood sugar for elevated morning energy.
- Includes healthy, brain-smart fats to stabilize blood sugar for greater stamina.
- Increases Dopamine and Acetylcholine – the brain’s 2 key “focus chemicals.”
- Incorporates the best fat-burning foods to help you lose weight – the delicious way.
Step #1: Start with free-range eggs, a healthy meat, or a high quality plant-based protein powder
Free-range eggs and organic meats (or plant based proteins) are the absolute best things you can eat first thing in the morning. No, eggs are not bad for your cholesterol. If you have fallen victim to this famously bad nutrition myth before, read this article .
Free-range eggs, organic meat, and complete plant protein powders contain every amino acid to build your brain's precious neurotransmitters. Plus, the morning protein will help stabilize your blood sugar (very key!).
Both eggs and meat, in particular, contain high levels of both Tyrosine and Phenylalanine – 2 key amino acids precursors to Dopamine (focus-enhancement) and Norepinephrine (energy/fat-burning).
The Bottom Line: Prioritize protein in the morning for the key amino acids. Bonus – if you really want to feel like a superhero, add in 1-2 high-quality free range eggs.
Here's exactly what NOT to do for breakfast…
America’s favorite breakfast foods (breads, juices, cereals, milk, fruits, and pastries) are full of high glycemic, energy-crashing carbohydrates, which lead to wildly fluctuating blood sugar levels.
As your blood sugar level skyrockets, you’ll feel an energy buzz for an hour or so. Your body will compensate by releasing massive amounts of insulin, and, an hour or so later, you'll experience the impending fatigue, brain fog, and decreased productivity. Not good.
To avoid this blood sugar “roller-coaster,” we need to prioritize a slower burning fuel – like the quality proteins and healthy fats found in eggs, organic meat, and complete plant proteins.
We need quality protein.
That's Step #1. Here's what's next…
Step #2: Add in some nuts for healthy fats to further increase stamina & energy
To complete the world's best breakfast for weight loss, we'll add in a handful (around 1/4 cup) of healthy nuts. The healthy fats in nuts work synergistically with the quality proteins in our breakfast to increasing stamina and further stabilizing blood sugar. These are a must-have for breakfast.
Important Note: With nuts and seeds, watching the portion size is extremely important. I recommend measuring out 1/4 cup, and sticking to that amount. Nuts and seeds are extremely healthy for you – in the proper portion.
In terms of which nuts/seeds to eat, the best choices are: almonds, cashews, walnuts, sunflower seeds, pumpkin seeds, & macadamia nuts. Preferably organic. I'd also avoid peanuts.
“Anthony, what if I am allergic to nuts?”
Opt for some low-glycemic/low-fructose fruits instead:
*Always buy organically – these fruits are very high in pesticides when grown conventionally.
Step #3: Drink Organic Green Tea, Quality Black Coffee, & H2O
Many people make the huge breakfast mistake of consuming way too much sugar in the morning – particularly through milks, fruit juices, and smoothies. The best breakfast for energy and weight loss avoids this sugar trap. If you want to lose weight and have high energy levels, you must avoid these drinks in the morning.
YES – that means you should avoid the “natural” smoothies and fresh-pressed juices made primarily from fruit.
For the best fat-burning morning protein shake that ACTUALLY WORKS for fat loss and muscle building, I recommend you get your hands on a FREE copy of our -Day Meal Plan For Busy Fathers.”
Here’s A Free Weight Loss Meal Plan For Busy Men 40+
Discover exactly what to eat for breakfast, lunch, and dinner to lose belly fat & feel energized 24/7 without hard dieting.
In the morning, I recommend you stick strictly to high quality Black Coffee, Organic Green Tea, and good ol' water. My personal favorite is Numi's Gunpowder Organic Green Tea .
Organic Green Tea not only contains powerful anti-oxidants to increase overall health, but also contains mood-enhancing compounds like L-Theanine to further boost well-being.
21 Energy-Boosting Snacks You Can Take Anywhere
It’s 3 p.m. and you’ve nailed your post-lunch appointments, gotten a few deadlines out of the way, and snuck in some sneaky push-ups behind your desk to keep your motivation bubbling away.
Suddenly, everything slurps into slow motion. You’re… tired? How can this be? You’ve done your mid-shift push-ups and everything! Why are you face-planting on the keyboard? Must… insert… coffee…
But wait! A third option waits in the wings — and it’s pretty tasty: Strategic snacking can return you to that alert, energized state of mind.
First, we’ll give you 21 healthy energy snack options you can try throughout the day to keep you at your prime. Then, we’ll give you a bit of the science behind why snacking can keep you on top.
To the fridge! Well, first, to the science…
Our brains are beautiful and absurdly powerful, but they sure are needy. And one of those needs is constant energy.
“Any time you go longer than 4 to 5 hours without eating, the body’s energy levels can crash significantly,” says New York dietitian Lisa Moskovitz, RD.
“Having a nutrient-rich snack that’s low in sugar and saturated fat will ensure your body has the fuel to keep going so you can easily complete all of your daily tasks.”
And that fuel shouldn’t come from the candy bowl. Eating carbs (read: sugar) and carbs alone is a ticket to the buzz-crash rollercoaster that feels worse than the keyboard faceplant you narrowly avoided.
But since fat and protein slow the rate at which the body sucks up carbs, adding these two bad boys to the mix will mean that snacks gently nudge blood sugar levels upward, rather than causing a spike, says Bonnie Taub-Dix, RD, author of Read It Before You Eat It.
Translation: You get a lift in energy without a crash. Job done. Spreadsheet smashed. High fives administered. Your office managers carry you from the building in celebration, holding you aloft like a trophy alongside banners bearing your name.
Yeah, okay, you really need these snacks. You can’t be having this dream at your desk again.
This list of snacks is perfect for both bringing to work and running errands, and each has a trifecta of nutrients to keep you going harder, better, faster, stronger — even when the toughest slump hits.
For when a full meal is out of the question, but your eyelids are creeping shut.
1. Trail mix
When you toss mixed nuts together with dried fruit (and even bits of dark chocolate), you’ve got an easy-to-wield snack — and one of Taub-Dix’s top recommendations.
Experiment with these trail mix recipes and see which one provides the tastiest, longest-lasting boost.
2. Quinoa classics
With over 8 grams of protein per cup (including all nine essential amino acids) and a healthy dose of iron, Quinoa, cooked. (2020). https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/nutrients quinoa is a solid snack choice when you’re running low on fuel.
How do you make a grain portable, though? Whip up one of these options:
- cheese and vegetable quinoa bites
- quinoa egg muffins
- cranberry quinoa muffins
3. Apple or banana with peanut butter
The world became a better place when companies started selling nut butters in single-serving, squeeze pouches. (OK, slight exaggeration. But it didn’t hurt.)
Take a grab-and-go fruit like an apple or banana along for the ride, and when an energy emergency strikes, rip open the PB, smear it on, and all will be okay. And delicious. Obviously. Peanut butter makes everything peanut better.
Try these 50 ways to improve your food and life with peanut butter.
Life is a movie, so get poppin’ to put some pep back in your step.
Air-pop some kernels, and use a light hand with the toppings to keep the calorie count low. Moskovitz suggests using just a little olive oil (1 teaspoon for every 2 cups).
5. Cheese kebabs
While most cheese provides 6 to 7 grams of protein per ounce, gruyère outshines the bunch with 8.35 grams. Cheese, gruyere. (2020). https://fdc.nal.usda.gov/fdc-app.html#/food-details/171242/nutrients
There’s the protein and fat, now add tomatoes or grapes for carbs. Make it fun to eat by spearing cubes of cheese and cherry tomatoes or grapes on toothpicks and storing them in a plastic container.
Proof, once again, that you can never go wrong with cheese.
6. Celery peanut butter and raisins, or “ants on a log”
This snack may be a favorite among the playground crowd, but there’s no reason adults can’t enjoy it too. To jog your memory: It’s peanut butter inside of a celery stick with a few raisins on top.
Easy, cute, and #TBT-worthy. For more mature taste buds, try almond butter with dried cranberries or cashew butter with dried cherries.
Let’s be real, though, if anyone is judging you for eating peanut butter inside a f*cking celery stick, they deserve no place in your circle of friends. Imagine their face when you reveal you grew your own celery?
7. DIY energy-boosting smoothies
When you think of energizing sips, you probably think of coffee, soda, and energy drinks. But whipping up a smoothie is a quick and easy way to give yourself a jolt without hitting the caffeine.
One of Taub-Dix’s favorites is a sweet potato smoothie, and you’ll need the following ingredients:
- 1/2 medium baked sweet potato
- 1/2 cup plain Greek yogurt
- 1/2 banana (or 1/2 cup berries)
- 2 teaspoons cocoa powder
- 3 ice cubes
Toss in a blender and mix until smooth.
Moskovitz also has an easy-peasy smoothie recipe:
- Blend 6 ounces Greek yogurt with 1 cup fresh fruit and 1 tablespoon peanut butter.
- Pour into a mason jar for effortless portability.
- Brandish the mason jar aloft, knowing you are by far the trendiest person in the whole office.
Kick your day off with a smoothie. Why not.
8. Veggies and hummus
Thanks to individual-serving cups, hummus can be an anywhere, anytime snack. As it should be. Hummus is the cement of the soul.
Dunk veggies like carrot sticks, sliced bell peppers, or jicama for a nutritious kick that’ll keep you going all the way to dinnertime. At which point, you might as well eat more hummus.
9. Chicken, hummus, and veggie lettuce wrap
Oh, look. Hummus is back. Because it isn’t just for dipping! Spread some on a large lettuce leaf and top it with the following delights:
- 2 slices of deli turkey
- 1/4 cup chopped cooked chicken breast (from dinner last night or canned)
- shredded carrots
- thin cucumber slices
Then just roll it up. Add some avocado slices for extra flavor and those all-important healthy fats.
Lettuce wraps needn’t be dweeby little affairs that fail to fill you up. We can think of 31 just off the top of our heads that do the trick.
10. Cayenne roasted chickpeas
Spice up your life, your day, and chickpeas, with this ridiculously easy recipe. Simply season rinsed and drained chickpeas with olive oil, salt, and cayenne pepper, and throw them in the oven for about 15 minutes at 450°F (232°C).
Just goes to show — chickpeas aren’t just for hummus. We found 27 genius ways to use them.
11. Hard-boiled egg
Eggs are no yolk, despite having one (and we will never shy away from a godawful egg pun, not now, not ever).
They pack plenty of protein, as well as the vitamins needed for the body to produce energy, such as thiamin, riboflavin, folate, B12, and B6. Layman, DK, et al. (2009). Egg protein as a source of power, strength, and energy. http://journals.lww.com/nutritiontodayonline/Abstract/2009/01000/Egg_Protein_as_a_Source_of_Power,_Strength,_and.13.aspx?source=sas
Plus, the hard-boiled version is easy to make in advance, store, and reach for as needed. If you need some help, we’ve got advice on how to make the perfect boiled egg whenever you feel like it.
Almonds gives you nourishing bites of protein and fiber that can keep you going through even the hardiest Zoom meeting.
They also provide magnesium, a mineral that helps produce energy among many, many other important functions. Oh, magnesium. What a busybody. Ooooooh, almonds. What a treat.
Confused? Don’t be. They’re just teeny-tiny wraps. Pinwheels are simple, portable snacks that can also help boost your energy.
Try layering two slices of deli turkey and two slices of cheese in a whole-wheat tortilla, roll it up, then slice it as thinly as you desire. Add any veggies you like since it never hurts to get more in.
The possibilities are endless. Try these healthy lunch wraps to start with, then work your way up to PUTTING EVERYTHING INSIDE A TORTILLA.
14. Dry-roasted edamame
If the only time you nosh on these green-colored beans is when you hit up your favorite sushi spot, you’re missing out on their energy-boosting benefits.
Dry-roasted varieties can help you while you’re on the go. Just pop one in your mouth for a pick-me-up from protein, magnesium, and iron. Iron helps transport oxygen to cells, where it helps release energy.
The humble edamame bean is a sly, versatile beast. Learn more here.
15. Energy bites
Quite simply, these are just a bunch of energy-giving foods smooshed together. But they’re both effective and extremely tasty. We’ve got 33 different recipes you can try, and they all work.
Take your pick from nostalgic peanut butter and jelly, gourmet cranberry pistachio, and treat-yo’self sugar cookie (for real!).
In any flavor, these goodness-crammed balls will snap you out of the worst slow-mo moment.
16. KIND Bars
Though they’re hands-down one of the most convenient snacks, bars get a bad rap — in part down to their often super-high sugar content and processed preservative nonsense.
But KIND keeps it real — er, natural — and comes with low sugar, high fiber, and high protein options. They’re also available online, so if you need a grab-and-go snack without even having the time to fulfill the “grab” part.
Plus with flavors like Almond & Coconut, Dark Chocolate Cherry Cashew, and Caramel, Almond, and Sea Salt, you’ll look forward to snack time.
These green pumpkin seed kernels are small, mighty, and totally delicious.
Not only can their high protein content help you preserve energy, they also provide a range of health benefits. Order a supply in from the world wide web, and always have pumpkin seeds ready to pop.
Seeds are amazing for you. We found eight seeds that should feature in your diet every week.
18. Cheese and whole-grain crackers
Taub-Dix suggests that you can make a nifty, portion-controlled snack by slicing up a mini Babybel cheese round and serving the wedges on top of whole-grain crackers.
And if you’re following the keto diet, you can make yourself some crackers that keep the carb-free joy rolling throughout your day.
19. Whole-grain cereal
Most of us have had cereal for dinner, so why not snack on it as well? We’re all still toddlers at heart. It’s just that some of us wear ties. Bag up a serving of a high fiber brand, such as Fiber One or Total, and it’ll keep your blood sugar — and energy — strong and steady.
20. Natural yogurt with topping
This slightly sour snack packs an energizing punch. Both Taub-Dix and Moskovitz recommend topping a single serving of plain yogurt with whole-grain cereal. You can bring a little in a sandwich bag to the office or use the leftover cereal from your morning bowl.
For more staying power and flavor, add a drizzle of honey or sprinkle of berries. You can eat yogurt for any meal of the day — here are some of our favorite Greek yogurt recipes.
Berries are a fiber-ful snack that actually tastes good. Any type of berry is amazing on its own or combined with one of the nuts on this list for some extra protein and fat.
5 Breakfast Recipes for People on the Go
If you're always in a hurry in the morning, focus on breakfast foods that you can make the night before.
Mornings are always the busiest time of the day. You have to get up out of bed, tend to the kids or pets, and get ready yourself. Do you press the snooze button for five more minutes of sleep, or do you get up and make yourself something to eat? Decisions, decisions. Breakfast is the most important meal of the day, but there's rarely enough time to feed yourself a luxurious breakfast when you need to be out the door.
If you're super busy, the least you can do is grab some fruit -- go for a banana, an orange, or a few strawberries. Bananas are rich in potassium (467 milligrams per banana), can protect the stomach from ulcers, and contain an amino acid that may boost levels of serotonin, which regulates mood. As long as you get something in your system you should be good to conquer the morning, but there are tons of satisfying breakfast recipes that require no time at all to make.
Take the same three fruits, for instance, and make a banana, orange, and strawberry smoothie. Or up your breakfast game and whip up something simple the night before so you won't have to worry about cooking in the morning. While you're making dinner, sauté some potatoes and onions in a pan with seasoning -- voila, you have hash browns for the a.m. Just take them to work in a Tupperware and warm them up in the staff microwave. You'll even be able to press the snooze button one more time.
According to the Johns Hopkins Bloomberg School of Public Health, "Breakfast is the most important meal of the day. Breakfast provides you with the energy and nutrients that lead to increased concentration [at work]." Even if you're busy, breakfast should be a priority. Make a quick breakfast burrito, yogurt parfait, or a bagel sandwich. Want more quick and easy breakfast ideas? Read on.
Almond Breakfast Squares with Yogurt and Berries
Photo Credit: Shutterstock / Elena Veselova
Make a batch of these almond breakfast squares on Sunday night so you have something to eat before you head off to work the next morning. Breakfast is the most important meal of the day, so enjoy it even if you're in a rush. For the Almond Breakfast Squares with Yogurt and Berries recipe, click here.
Photo Credit: Shutterstock / A_Lein
Chef Jason Roberts, author of Good Fast Food, has this to say about his recipe: "A breakfast parfait or sundae is a great way to include a little bit of everything on your fork or spoon in the morning. You can make this parfait a day ahead, making it a perfect grab-and-go breakfast. Breakfast parfaits are pretty simple to put together, and the only limit to the flavors and textures in the parfait is your own imagination. To simplify this recipe, you could use muesli instead of the quinoa, almonds, and chia seeds." For the Breakfast Parfait recipe, click here.
Photo Credit: Photo Modified: Flickr / jules
If you're looking for a super-simple recipe in the morning, this is it -- just blend a few berries and put your smoothie in a to-go cup. For the Berry Smoothie recipe, click here.
Chorizo, Potato, and Kale Hash
Photo Credit: Shutterstock / Anna Hoychuk
Julia Mueller, author of Let Them Eat Kale, says: "While breakfast hashes are typically chock-full of greasy bacon or sausage and potatoes, I love making hashes using leaner chorizos, such as ground turkey or chicken chorizo. Replacing russet potatoes with yams or sweet potatoes and adding kale makes this breakfast a healthier alternative to your typical hash. You can also use this hash to make breakfast burritos and tacos, or an omelette." Make this hash the night before and throw it in a Tupperware to take to work. For the Chorizo, Potato, and Kale Hash recipe, click here.
Joy Bauer's Apple Cinnamon Quinoa Parfait
Photo Credit: Thinkstock / StephanieFrey
Enjoy this parfait to fuel up for a long day of work. This Joy Bauer recipe is only 300 calories, but there's no compromise on taste. It takes about as long to make as a wait in the line at Starbucks -- skip the coffee and enjoy a healthy and filling breakfast. For the Joy Bauer's Apple Cinnamon Quinoa Parfait recipe, click here.
3. Peppermint Tea
Surprised to see peppermint tea on this list? Don&rsquot be!
Research shows that natural compounds found in mint tea can energize the body, reduce fatigue, and improve mental focus and sharpness.  It&rsquos quite stimulating, even though it doesn&rsquot contain any psychoactive substances like caffeine.
Peppermint tea can be used on its own as a light, refreshing drink, or you can choose to add it to your favorite herbal blend for an extra energy kick.
According to folk medicine, brewing it for 10 to 15 minutes will release components that will relax your body and make you sleepy, but a short brew of 5 minutes will keep you alert and focused when you need it most.
11 Energy Boosting Foods for Breakfast
After a night of sleeping, we’ve burned through up to 80% of our energy stores. When we wake up, we’re running on empty, so it’s a good idea to refuel with energy boosting foods—not fat-and-sugar laden foods. In fact, eating something nutritious in the morning can rev up your body and mind to prepare you for a busy day. According to Harvard Medical School, an energy-packed breakfast should include lean, healthy protein, whole grains, and fruit, vegetables, or both.
A healthy breakfast doesn’t require tons of prep time or culinary skills. Packed with protein, minerals, vitamins, fiber, and other nutrients, a tasty yet healthy breakfast can fit anyone’s schedule and lifestyle. These 11 energy boosting foods for breakfast can start your day off right—mix and match them to keep your mornings productive.
- Flaxseeds and flax meal
- Nuts and nut butters
- Chia seeds
- Greek yogurt
- Whole grains
- Cottage cheese
Fresh fruit such as bananas, berries, apples, oranges, or melons provide a daylong energy boost. Fruit is a perfect package of fiber, natural sugars, antioxidants, vitamins, and other micronutrients. Fruits are often high in fiber, which can help steady blood sugar levels.
Flaxseeds & flax meal
Ground flaxseed is a great addition to breakfast bowls or baked goods. Just two nutty-flavored tablespoons contain the daily recommended value of heart-healthy fats. Word to the wise: grind flax first. The body doesn’t digest whole flax seeds, so either buy pre-ground flax meal or grind it yourself in a spice or coffee grinder.
Nuts & nut butters
With protein, healthy fats, antioxidants, vitamin E, amino acids, and more, nuts are an energy boosting powerhouse. Nuts are good for your body, your memory, and your productivity.
A coconut is about the same size as the human brain, and maybe there’s a reason for that. The medium-chain-triglyceride fats found in coconuts have been linked to heightened brain function and overall improvements in the body’s use of energy during the day.
Coconut is super versatile, too. Add shredded coconut to oatmeal or smoothie bowls for sweetness and crunch. Or use coconut milk in place of dairy milks or other plant milks in smoothies and baked goods.
Versatile and full of protein, eggs are the everything breakfast. They can be a centerpiece (scrambled or boiled), a component (such as baked eggs with veggies), or a wrapper (crepes and omelets). They provide binding, structure, and nutrition in baked goods too. They’re also fast: A scramble or omelet can have you filling up on a solid breakfast in minutes.
About the size of poppy seeds, chia seeds contain iron, protein, omega-3 fatty acids, magnesium, folate, and potassium. Unlike flax and poppy though, chia seeds have a curious superpower: In less than 10 minutes, they can absorb nine to 12 times their weight in liquid. This property gives chia seeds a thick, gel-like texture and consistency perfect for breakfasts like oatmeal, smoothies, baked goods, and chia pudding.
From cacao nibs to dark chocolate, you can have something chocolaty for breakfast and still call it healthy. Cacao is the raw pod from cacao trees that are processed into cocoa and chocolate. Cacao is an excellent source of fiber, zinc, iron, and magnesium.
While not exactly a breakfast item itself, cacao can even take the place of your morning coffee. Instead of caffeine, cacao contains theobromine, which is said to induce feelings of euphoria while giving a similar rush as caffeine with fewer jitters.
Greek yogurt packs carbs, healthy fats, and lean protein into creamy, tangy goodness. Usually available with fewer sweeteners than traditional yogurt, Greek yogurt also contains higher amounts of protein per serving. And because it digests relatively slowly, it can help keep you productive and focused longer.
Oats, brown rice, quinoa, whole-grain breads, and cereals—you name it: Whole grains are a breakfast staple. They boost energy with complex carbohydrates that release over time. Plus, whole grains provide other minerals and nutrients that can help balance blood sugar and prevent binge-inducing energy crashes.
The creamy texture, nutty flavor, and monounsaturated, heart-healthy fats of avocados take time to digest and help keep our energy levels consistent. While technically a berry, we usually think of avocados as a vegetable. Whether diced into a bowl or spread over bread, avocados bring flavor, B vitamins, and an energy boost to your breakfast.
With protein and calcium benefits similar to yogurt, cottage cheese adds texture and variety, plus A and B vitamins. It’s also a favorite with many athletes.
From parfaits and spreads to pancakes and waffles, cottage cheese is another versatile item you can enjoy, either sweet or savory. You can also find brands with probiotics, which aid in gut health.
6 Breakfasts That Are Scientifically Proven to Put You in a Good Mood
What you eat--and when you eat--plays a huge role in how you feel. If you need further proof that food affects your mood, think about how you feel after that first glorious cup of coffee in the morning (or, OK, after ravaging that bag of mini Kit Kats on a particularly crappy day). Here, six ways to start your day right--no matter what side of the bed you woke up on.
10 Foods That Help Boost Your Energy Throughout the Day
When you’re lacking energy, you may find yourself inadvertently reaching for foods to perk you up. While you may feel that caffeine or carbohydrates can help, they will spike your blood sugar and make you crash after a short-lived burst of energy. Here are better foods that you should consider when you need an energy boost next time.
One ounce of almonds is full of magnesium and vitamin B. Studies also show that you’ll grow tired faster if you have magnesium or vitamin B deficiencies. Additionally, you may become irritable and have problems concentrating.
When you’re considering what foods give you energy, don’t overlook popcorn. Since it is a whole grain, it will not lead to the crash that comes after consuming simple carbohydrates. It also provides volume, which will keep you satisfied longer.
Although peanut butter is a calorie-dense food, it is also one of the foods to boost energy. Two tablespoons contain healthy fats, protein, and fiber that will keep your blood sugar level stable while making you feel less hungry.
Known as a “brain food” because of the omega-3 fatty acids it contains, salmon provides a boost of energy and also improves your mood. Since it contains a lot of protein, salmon will keep you full and energized for quite a while.
One of the foods that give you energy but is not mentioned very often – bananas. Bananas can sustain your energy because they are full of fiber, Vitamin B6, and potassium.
Packed with nutrients and the amino acid L-tyrosine, kale will fill you up and keep your blood sugar stable.
Oatmeal can boost your energy and keep you full for a while. It is filled with fiber, which takes time to digest. Since it will keep your blood sugar level stable, you will feel energized and focused without the need for another snack. It is also a great choice for breakfast in the morning.
When you eat 25 pistachios, you only consume 100 calories and a whole lot of protein, fiber, and heart-healthy monounsaturated fats. When you snack on pistachios, you have to remove their shell, which will slow you down so that you don’t accidentally overeat.
Hummus is a Mediterranean dip that is rich in protein and contains many nutrients. It contains a few simple ingredients: pureed garbanzo beans, lemon juice, sesame-based tahini, and olive oil. These ingredients work together to give your body the energy that it needs. The fiber and protein from the beans will stabilize your blood sugar while making you less hungry and more energized. Some people have started using it on their sandwiches instead of using less nutritious options like mayonnaise.
Instead of simply reaching for just any yogurt, make sure you reach for the Greek variety. It contains twice as much hunger-satisfying protein, 17 grams per 6 ounces, as regular yogurt. You can make this snack even better with toppings. Adding fresh berries and chopped nuts will provide additional nutrients. You may want to select the nonfat variety to avoid extra calories if you’re watching your weight.
2. Mushroom and Cheese Protein Omelet
"Having a combination of proteins, fats and fiber can help stabilize our blood sugar and provide us with steady energy," Zhu says. The 32 grams of protein in this omelet will keep you feeling satisfied until lunch. Zhu suggests enjoying a slice of whole-wheat toast or a cup of fresh berries on the side of this Mushroom and Cheese Protein Omelet to balance the dish with more hunger-curbing fiber.
27 Foods That Will Give You Energy When You&rsquore Totally Wiped
It's mad tempting to reach for your fourth cup of coffee. an energy drink. or literally any form of caffeine when you're taking a ride on the exhaustion train.
But the best fuel when you need to liven up is actually, wait for it. carbs. (Praise be!) &ldquoCarbohydrates are broken down to glucose, the body&rsquos main source of energy," says Germaine Guy, R.D. "Choose a fiber-rich, minimally processed carb, and pair it with healthy fat or protein to slow down digestion and extend energy levels,&rdquo Guy says.
Skip anything with excess added sugar to avoid a blood glucose spike and drop (a.k.a a truly epic sugar crash), and opt for whole foods over packaged (or at least check those nutrition labels), recommends Miho Hatanaka, R.D.
Score a mega-charge with these 27 foods that give you energy the 100 percent natural way.