Food is your body’s fuel, which plays a very important role in your natural energy production.

The food you eat can either increase your energy levels or slowly drain it. And you cannot always rely on coffee or energy drinks, because healthy food is always the best way to replenish your energy.

But let’s face it, it’s hard to think of certain foods that will increase your energy levels. And if you’re a very busy person, planning your energy-boosting meals every day can be pretty tough.

Don’t worry, to save you time and effort, here are easy options for your 7-day meal plan that can boost your energy levels:

What to expect in these meals:

1. These meals are healthy and can fuel your body throughout the day. They contain more fiber, protein, healthy fats, and balanced calories, which can be beneficial for your weight and body goals too.
2. Not processed and contains less to zero sugar.
3. Consists of 2,000 to 2,500 calories per day.
4. Flexible and easy to make. You can prepare these even if you’re busy. Because remember, your goal is to increase your energy healthily. Adding a little time to your routine won’t do any harm.
5. Some meals can be prepared overnight and are still good to consume the other day.
6. For snacks, you can either have afternoon or midnight snacks, or even both if you’re feeling hungry. This is totally fine, since most of the snacks that will be mentioned are nutritious.

Day 1

FOR BREAKFAST

• Option 1: Peanut butter toast (use gluten-free or wheat bread). Use honey or maple syrup, or natural strawberry jam to taste. Top it with avocado, banana, blueberries, apples, or strawberries for added fiber and antioxidants.
• Option 2: If you’re a fan of heavy breakfast, whole grain bagel with cottage cheese or salad with shredded chicken breast is best for you. Use oil and balsamic vinegar for your dressing or avocado dressing.

FOR LUNCH

• Option 1: Smoked salmon with black rice or red Himalayan rice. You can also make brown fried rice with green bean sprouts and celery, cooked in butter or virgin coconut oil. 
• Option 2: Broccoli salad in honey mustard dressing, tomato puree soup, and steamed vegetables.

FOR DINNER

• Option 1: Lamb chops or baked pork ribs. Cook this in olive oil, then butter with rosemary to cook it perfectly. Your side dish can be asparagus or mashed potato (made with low-fat milk and butter).
• Option 2: Mac and cheese (cooked in nonfat milk and low-fat cheeses like ricotta, parmesan, or cottage cheese). Your side dish can be garlic wheat bread or roasted Brussel sprouts.

FOR DESSERTS

• Greek yogurt with strawberries or blueberries
• Oatcakes

FOR AFTERNOON AND/OR MIDNIGHT SNACKS

• Handful of mixed nuts or seeds
• Banana or apple slices with peanut butter

FOR BEVERAGES

• Fresh apple or mango juice

Day 2

FOR BREAKFAST

• Option 1: Fruit and oatmeal breakfast bowl. For this you can include kiwi, apple, banana, blueberries, raspberries, chia seeds, yogurt, and gluten free oats.
• Option 2: Go for a heavy smoothie like strawberry and banana smoothie with protein powder and nonfat milk.

FOR LUNCH

• Option 1: Healthy Subway sandwich. Include egg, salami/ham, red and green bell peppers, cucumbers, lettuce, and jalapenos for your sandwich. Use a multigrain wrap or tortilla gluten-free wrap.
• Option 2: Tuna and riced broccoli or cauliflower. You can also add kimchi or sauerkraut for your side dish. Or make your own Onigiri as your rice for a twist. 

FOR DINNER

• Option 1: Buttered shrimp or baked prawns. Drizzle with olive oil or make your own dip made in lemon and cayenne pepper. You can add corn for your side dish.
• Option 2: Shrimp pasta, but the pasta would be shredded zucchini. For your side dish it could be mango guacamole or kebab veggies.

FOR DESSERTS

• A bowl of fruits
• Yogurt popsicle (prepped the night before)

FOR AFTERNOON AND/OR MIDNIGHT SNACKS

• Toast topped with fruits or marmalade jam
• Rice cakes

FOR BEVERAGES

• Guyabano or pineapple juice

Day 3

FOR BREAKFAST

• Option 1: Spanish omelet. Include spinach, non-fat cream cheese, and baked (diced) potatoes. And a healthy, revitalizing soup like: cabbage, lentil, or crab and corn soup.
• Option 2: Gluten-free oatmeal topped with your favorite fruit and chia seeds. You can add almonds or dried fruits for the side.

FOR LUNCH

• Option 1: Roasted turkey served with cheesy baked cauliflower or roasted green beans. Slices of pear will work best for your side.
• Option 2: Steamed fish, served with black rice or quinoa. Add cherry tomatoes for your side dish.

FOR DINNER

• Option 1: Spaghetti Bolognese (turkey meatballs), with cherry tomatoes, sprinkled with parmesan cheese. And stuffed eggplant parmesan.
• Option 2: Stir fried brown/red rice with beef or chicken pieces. Sprinkled with Himalayan salt and chia seeds. Add roasted garlic lemon baby cabbage for your side.

FOR DESSERTS

• Pineapple or carrot cake 
• Frozen banana pops (prepped the night before)

FOR AFTERNOON AND/OR MIDNIGHT SNACKS

• Hummus with any raw vegetables
• Whole grain crackers topped with tuna

FOR BEVERAGES

• Cranberry or acai berry juice

Day 4

FOR BREAKFAST

• Option 1: Whole grain cereal with almond milk and chopped blackberries or plums. Serve it with buttered wheat toast, drizzled with honey.
• Option 2: Poached/boiled egg, grilled tomatoes, and chicken noodle soup.

FOR LUNCH

• Option 1: Stir-fried noodle - include lean chicken or beef, spinach, parsley, turmeric powder, and sesame seeds. 
• Option 2: Grilled lemon chicken salad or shawarma in gluten-free wrap. For your side, grilled vegetables or corn on the cob is perfect.

FOR DINNER

• Option 1: Baked potato and grilled barbecue chicken or pork chop. Have coleslaw for your side dish.
• Option 2: Slow-cooked beef short ribs or steak with garlic butter. Add garlic buttered mushroom for the side too.

FOR DESSERTS

• Frozen fruits (prepped the night before)
• Apple coated in melted dark chocolate, with peanuts or cashew nuts

FOR AFTERNOON AND/OR MIDNIGHT SNACKS

• Greek yogurt parfait
• Peanut butter celery sticks

FOR BEVERAGES

• Lemonade juice or lemon water

Day 5

FOR BREAKFAST

• Option 1: 2 poached eggs or boiled eggs topped in French toast, and sprinkled with basil. Add cherry tomatoes and sliced avocados on the side.
• Option 2: Whole wheat English muffin and scrambled eggs.

FOR LUNCH

• Option 1: Fish and chips, fried in walnut oil: you can use almond flour as your gluten-free flour, fresh potatoes (soaked overnight in water) as your chips, and haddock/pollock/cod for your fish. Add baked beans for your side.
• Option 2: Stir fried rice with green peas and carrots, top it with sunny side up eggs, then sprinkled with Nori seaweed.

FOR DINNER

• Option 1: Grilled chicken thighs and garlic-herbed mashed cauliflower and baked sweet potato fries.
• Option 2: Korean bibimbap (your bowl should have sunny side up egg, brown/black rice, cucumbers, spinach, carrots, zucchini, bean sprouts, and your choice of beef or chicken strips. You can add other veggies if you like.

FOR DESSERTS

• Frozen yogurt bar with berries (prepped the night before)
• Marbled banana bread

FOR AFTERNOON AND/OR MIDNIGHT SNACKS

• Brown rice crisps
• Almonds dipped in dark chocolate

FOR BEVERAGES

• Pomegranate or pear juice

Day 6

FOR BREAKFAST

• Option 1: Fruit toast (use nonfat cream as your whip cream), peanut butter or dark chocolate as your spread. Plus, scrambled egg with asparagus or leeks.
• Option 2: Granola and Greek yogurt with chia seeds or flax seeds.

FOR LUNCH

• Option 1: Tuna-quinoa salad. Use olive oil, dijon mustard, and lemon juice as your dressing.
• Option 2: Tuna sandwich on a wheat or whole grain bread. Have romaine lettuce, green or red bell peppers, tomato, and cucumber with your sandwich.

FOR DINNER

• Option 1: Easy fish or chicken pie and miso soup.
• Option 2: Rotisserie chicken and crispy baked potatoes with horseradish.

FOR DESSERTS

• Blackberry coconut tart
• Pavlova topped with berries, kiwis, pineapples, or watermelons

FOR AFTERNOON AND/OR MIDNIGHT SNACKS

• Cottage cheese toast
• Grapes and string cheese

FOR BEVERAGES

• Strawberry-Mango-Banana smoothie or carrot juice

Day 7

FOR BREAKFAST

• Option 1: Stir-fried kangkong with tofu (deep-fried in avocado oil) and topped with peanuts.
• Option 2: Soft gluten-free tacos. Have black beans, corn, scrambled eggs, and ground beef inside. Don’t forget your salsa!

FOR LUNCH

• Option 1: Chicken breast stuffed with non-fat cream cheese and spinach. Have a bowl of fruit for your side.
• Option 2: Shredded and roasted turkey or chicken, wrapped in gluten-free wrap, and hummus sauce on the inside.

FOR DINNER

• Option 1: Lean pork roast and kale-quinoa salad
• Option 2: Smoked salmon and stir-fried red brown rice with prawn bits.

FOR DESSERTS

• Avocado or strawberry crepe with non-fat cream cheese
• Gluten-free chocolate chip cookies

FOR AFTERNOON AND/OR MIDNIGHT SNACKS

• Chia seeds pudding
• California maki sushi

FOR BEVERAGES

• Spinach cucumber juice or red tea juice

Takeaways

This 7-day meal plan will help increase your energy levels while maintaining a balanced and nutritious diet. Take note that your body will get the necessary energy with the right nutrition. The less healthy you eat, the less energy you have.

On top of that, this energy meal plan will save you time from thinking about what to eat for the rest of the week. This will also prevent you from impulsively buying unhealthy foods.

Enjoy your meals!

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