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Energy-Boosting

Your 1-Week Get-More-Energy Meal Plan: Recipes That’ll Help You Raise Your Energy Levels Naturally

Feeling a little... blah? Give your body the nutrients it craves and watch yourself feel more energized by the day. This one-week plan is streamlined and flavorful, so you don’t need to waste any energy worrying about what to eat.

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If you’re wondering why you’re feeling fatigued, sluggish or just plain out of energy lately, it might not be due to a lack of sleep. And no, you might not be coming down with a cold, either. Often, the reason we’re running low on energy is because we’re missing out on key energy-driving nutrients in our daily diets. Without essential vitamins, minerals and other nutrients, your body can struggle to product the energy you need to get up and go – which can leave you feeling depleted, unfocused and unmotivated. But eating the right foods can make a world of difference, raising your energy naturally (and quickly!). So, if you need an energy boost, you’ve got to try this 1-week get-more-energy meal plan.

Every one of the recipes included in this easy-to-follow meal plan is designed to deliver the must-have nutrients your body needs to keep generating energy. Essentials like iron, which helps create and circulate oxygen throughout the body, and B vitamins, which energize you on a cellular level, are built right into each meal. And don’t worry – you’re going to love the flavors, too. From energy-boosting bowls filled with protein to fiber-rich smoothies to saucy, veggie-rich pastas, this 1-week meal plan has everything you’re craving. After trying a few days of these recipes, you might even realize you aren’t hitting snooze on your AM alarm nearly as often!

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The recipes

Chocolate Peanut Butter Energy Bars

Chocolate Peanut Energy Bars Recipe
(: Photography by Jesse Lane Lee)

With plenty of fiber to slow down the release of sugar from the dates, these quick-assembly bars provide lasting energy and are a grab-and-go breakfast treat. Get the recipe here.

Tuna & White Bean Salad

Tuna & White Bean Salad
(: Jesse Lane Lee)

This quick and filling lunch packs an energy trifecta of protein, fiber-containing carbs and healthful fats. Get the recipe here.

New-Fashioned Chicken Alfredo

Chicken Alfredo
(: Photography by Jesse Lane Lee)

Our version of Alfredo pasta takes advantage of plant-based ingredients, such as mushrooms, cashews, nutritional yeast and tahini to amp up the flavor and the nutrition. Get the recipe here.

Peanut Butter Cup Smoothie

Gluten-Free Peanut Butter Cup Smoothie
(: Photography by Jesse Lane Lee)

This nutritious smoothie tastes like you’re eating a peanut butter cup, but it’s also filled with spinach and beans for added iron, fiber and protein. Get the recipe here.

Salmon Burgers with Sweet Potato Fries

Salmon Burgers With Sweet Potato Fries
(: Photography by Jesse Lane Lee)

Salmon provides many health benefits, including omega-3 fatty acids to boost immunity and lower blood pressure, as well as B vitamins to boost brain power. Get the recipe here.

Hearty Mushroom Beef Bowls

Ginger beef rice bowl with chopsticks
(: Jesse Lane Lee)

This energy bowl is full of flavor and color. The beef provides iron, which helps transport oxygen through your body, increasing energy, mood and concentration. Get the recipe here.

Egg Salad Lettuce Cups & Dill Roasted Potatoes

Gluten-Free Egg Salad Lettuce Cups
(: Photography by Jesse Lane Lee)

This lemony meal will brighten your vibe as well as your energy, thanks to the hard-boiled eggs, a great source of protein and B vitamins. Get the recipe here.

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The meal plan

Breakfast Lunch Dinner Total Nutrients
Monday 1 serving Chocolate Peanut Butter Energy Bars (save leftovers) 1 serving Tuna & White Bean Salad (save leftovers) 1 serving New-Fashioned Chicken Alfredo (save leftovers) Calories: 1,325 Fat: 65 g Sat. Fat: 12 g Carbs: 131 g Fiber: 25 g Sugars: 28 g Protein: 57 g Sodium: 720 mg Cholesterol: 58 mg
Tuesday Peanut Butter Cup Smoothie 1 serving Tuna & White Bean Salad (leftovers) 1 serving New-Fashioned Chicken Alfredo (leftovers) Calories: 1,541 Fat: 75 g Sat. Fat: 13 g Carbs: 149 g Fiber: 37 g Sugars: 30 g Protein: 66 g Sodium: 1,039 mg Cholesterol: 58 mg
Wednesday 1 serving Chocolate Peanut Butter Energy Bars (leftovers) 1 serving New-Fashioned Chicken Alfredo (leftovers) 1 serving Salmon Burgers with Sweet Potato Fries (save leftovers) Calories: 1,419 Fat: 58 g Sat. Fat: 13 g Carbs: 156 g Fiber: 24 g Sugars: 32 g Protein: 64 g Sodium: 849 mg Cholesterol: 173 mg
Thursday Peanut Butter Cup Smoothie 1 serving Salmon Burgers with Sweet Potato Fries (leftovers) 1 serving New-Fashioned Chicken Alfredo (leftovers) Calories: 1,635 Fat: 68 g Sat. Fat: 14 g Carbs: 174 g Fiber: 36 g Sugars: 34 g Protein: 73 g Sodium: 1,168 mg Cholesterol: 173 mg
Friday 1 serving Chocolate Peanut Butter Energy Bars (leftovers) 1 serving Hearty Mushroom Beef Bowls (save leftovers) 1 serving Salmon Burgers with Sweet Potato Fries (leftovers) Calories: 1,581 Fat: 69 g Sat. Fat: 17 g Carbs: 163 g Fiber: 31 g Sugars: 35 g Protein: 77 g Sodium: 946 mg Cholesterol: 204 mg
Saturday Peanut Butter Cup Smoothie 1 serving Egg Salad Lettuce Cups & Dill Roasted Potatoes (save leftovers) 1 serving Salmon Burgers with Sweet Potato Fries (leftovers) Calories: 1,760 Fat: 93 g Sat. Fat: 19 g Carbs: 165 g Fiber: 37 g Sugars: 33 g Protein: 62 g Sodium: 1,516 mg Cholesterol: 510.5 mg
Sunday 1 serving Chocolate Peanut Butter Energy Bars (leftovers) 1 serving Egg Salad Lettuce Cups & Dill Roasted Potatoes (leftovers) 1 serving Hearty Mushroom Beef Bowls (leftovers) Calories: 1,599 Fat: 84 g Sat. Fat: 19 g Carbs: 152 g Fiber: 28 g Sugars: 29 g Protein: 69 g Sodium: 1,036 mg Cholesterol: 454.5 mg

Shopping list

Proteins and dairy

  • 1 qt non-dairy or whole milk
  • 6 large eggs
  • 2 boneless, skinless chicken breasts
  • 8 oz lean ground beef
  • 1 3.5-oz can tuna packed in water
  • 1 10- to 12-oz wild salmon fillet

Veggies and fruits

  • 1 carrot
  • 1 large cucumber
  • 1 red onion
  • 2 yellow onions
  • 4 cups sliced cremini mushrooms
  • 9 cups baby spinach
  • 1 heart romaine lettuce
  • 1 large bunch fresh dill
  • 1 bunch green onions
  • 3 cloves garlic
  • 1-inch piece fresh ginger
  • 3 lemons
  • 13 Medjool dates
  • 2 sweet potatoes
  • 1 lb baby potatoes
  • 2 vine-ripened tomatoes

Whole grains

  • 1¾ cups old-fashioned rolled oats
  • 8 oz dry penne pasta
  • 1 bag brown rice
  • 4 whole-grain hamburger buns

Nuts, seeds and oils

  • 1 oz unsalted peanuts
  • 5 oz raw unsalted cashews
  • ¼ cup shredded unsweetened coconut
  • 1 jar natural peanut butter
  • 1 jar tahini
  • 1 bottle avocado oil
  • 1 jar mayonnaise

Pantry staples

  • 1 19-oz can white beans
  • 1 bottle apple cider vinegar
  • 1 bottle Dijon mustard
  • 1 bag raw cacao nibs
  • 1 bag nutritional yeast
  • 1 bottle pure vanilla extract
  • 1 bottle ground cinnamon
  • 1 bottle paprika
  • 1 bottle red pepper flakes
  • 1 bottle ground black pepper
  • 1 bottle sea salt

Download the meal plan and shopping list here.

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