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Energy-Boosting

7 Days to Soaring Energy

The vibrant instructor and nutritionist behind our “Eat Clean for Energy” online course brings you a week of energizing meals packed with nutrient-dense foods to fuel your busy life and help you feel amazing along the way.

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All Access
Fall Sale
$1.52 / week*

  • A $500 value with everything in the Print + Digital Plan plus 25+ benefits including:
  • Member-only content on all 17 publications in the Outside network like Oxygen, Better Nutrition, Yoga Journal, Outside and more
  • More than 100 diet-specific meal plans
  • Today’s Plan training platform with customized training plans
  • Extended member-only yoga pose library with how-to instruction
  • Annual subscription to Outside magazine
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Clean Eating

Print + Digital
Special Price
$0.50 / week *

  • Annual subscription to Clean Eating magazine
  • Access to all member-exclusive content on CleanEatingMag.com
  • Ad-free access to CleanEatingMag.com
Join Clean Eating

*Outside memberships are billed annually. You may cancel your membership at anytime, but no refunds will be issued for payments already made. Upon cancellation, you will have access to your membership through the end of your paid year. More Details

Coconut Shrimp Stir-Fry

Coconut Shrimp Stir Fry recipe
Photo by Crayola England

Get the recipe here.

Roasted Chickpeas

Roasted Chickpeas
Photo by Crayola England

Get the recipe here.

Fried Egg & Greens

Fried Egg & Greens recipe
Photo by Crayola England

Get the recipe here.

Yogurt Parfait

Yogurt Parfait recipe
Photo by Crayola England

Get the recipe here.

Chicken Quinoa Soup

Chicken Quinoa Soup recipe
Photo by Crayola England

Get the recipe here.

Sweet Potato Lasagna

Sweet Potato Lasagna recipe
Photo by Crayola England

Get the recipe here.

The Pillars Of A High-Energy Meal Plan

This plan was designed with thriving energy in mind. Nutritionist Jesse Lane Lee shows you how you can dial up your stamina with a few easy tweaks that address some of the common dietary causes of lagging energy.

Focus on Hydration: Water plays a role in almost every bodily function. It helps with digestion, hormone production, enzyme production, blood circulation and elimination of waste and toxins. It also largely makes up all your bodily fluids including blood, lymph, digestive juices, urine and sweat. When you are dehydrated, it puts a strain on your body and causes fatigue. Focus on consuming water-containing foods such as vegetables and fruits, and drink at least 8 cups daily.

Mind Your Micronutrients: Micronutrients include minerals such as iron and vitamins such as B12 that are key to keeping energy levels high. Iron is the central core of the hemoglobin molecule, a protein molecule in red blood cells that carries oxygen throughout the body. B12 stimulates the body’s utilization of protein, fats and carbohydrates. It is also needed to prevent anemia because it helps folate in regulating the formation of red blood cells and helps with the utilization of iron.

Keep Blood Sugar In Check: Another key to sustained energy is maintaining balanced blood sugar levels. Eating protein, fiber and healthy fat with all your meals and snacks can help stabilize blood sugar levels. Avoid or limit foods that are high in sugar as they spike blood sugar levels, leaving you feeling fatigued. You can also include blood sugar–balancing foods such as Ceylon cinnamon, which improves insulin sensitivity, and garlic and onions, which contain sulfur compounds that help balance blood sugar levels.

Heal Your Gut: A properly functioning gut is needed to metabolize the carbohydrates, fats and proteins needed to produce ATP, a molecule that stores energy in the body. Gut health is also key to absorbing or producing energy-boosting B vitamins or the iron your cells need for oxygen transportation. Make sure to eat plenty of probiotic-rich foods like kimchi and sauerkraut, which contain healthy bacteria to support your microbiome, as well as prebiotic-rich foods such as onions, garlic and asparagus, which act as food for probiotics.

Meal Plan

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