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Moreover, oats serve up energizing B vitamins, plus 1. As the NIH explains, iron keeps energy levels up by helping transport oxygen to the lungs and muscles. Oats contain calories, 5 g of protein, 3 g of fat, and 27 g of carbs, per the USDA. Powerhouse pistachios have a combination of protein, fiber, and heart-healthy monounsaturated fats, all of which adds up to a perfectly satisfying snack.

In 1 oz of the nuts in the shell , you'll get 3 g of satiating protein — ideal for energy all day long, says Kooi — 1. As an added bonus, though nuts are calorie-dense, 1 oz of pistachios has only 87 calories.

Hummus is a Mediterranean dip with only a few simple ingredients — pureed garbanzo beans, sesame-based tahini, olive oil, and lemon juice — that all contribute nutrients for energy.

The fiber and protein in the beans stabilize blood sugar, take the edge off hunger, and boost energy, Kooi notes. To put it into numbers, 2 tablespoons of hummus delivers 72 calories, 2 g of protein, 2 g of fiber, 6 g of fat, and 4.

When used as a dip for nutrient-rich veggies such as red pepper strips or carrot sticks, hummus makes a great midafternoon snack. You can also use it as a sandwich spread instead of mayonnaise. When it comes to yogurt, Greek varieties can deliver nearly twice the amount of hunger-satisfying protein as regular offerings with According to the USDA, Greek yogurt also has 19 g of magnesium 4.

Mix in fresh berries and chopped nuts for a nutrient-packed treat. Make sure you select nonfat Greek yogurt that's low in added sugar to keep calories at around per container. Additional reporting by Lauren Bedosky. Health Conditions A-Z.

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The main building blocks of a healthy, energy-boosting snacking strategy are foods with zero or hardly any additives, such as added sugars, which the Academy of Nutrition and Dietetics describes as energy zappers.

Foods like nuts, plain yogurt, and whole grains will keep your snacks low in calories and high in satisfying fuel.

Protein in particular increases the production of L-tyrosine, an amino acid that prompts the brain to create concentration-boosting neurotransmitters norepinephrine and dopamine, per an article. Better daily choices can curb cravings, which can help keep down your weight and, in the long term, protect you from heart disease, diabetes, and other conditions.

Here are 10 great options for healthy, revitalizing small bites. Some are on-the-go snacks , while others are smart choices for a lunchtime meal that will power you through the afternoon. Almonds are a superstar in the snack world, as they contain important nutrients like magnesium and B vitamins, which help convert food to energy.

Insufficient B vitamins can lead to fatigue, irritability, and poor concentration. Stick to one serving — 1 ounce oz , or about 23 nuts — for calories, 6 grams g of protein, 6 g of carbohydrates, 3. Department of Agriculture USDA.

Whole-grain carbohydrate snacks offer lasting energy. Popcorn is a smarter pick than a crunchy snack like chips, since it's a whole grain that's low in calories — as long as you don't douse it with butter, salt, or oil.

According to the USDA , 1 cup of air-popped popcorn contains just 31 calories, along with 1. It also provides volume so tends to keep you satisfied longer than chips and crackers. Ditch flavored microwave popcorn and try popping your own kernels, then season them with herbs and spices.

Although peanut butter is a calorie-dense food, a little goes a long way in providing a great-tasting energy boost. Its healthy fats, protein, and fiber help stave off hunger and keep blood sugar levels stable. In fact, according to a review published in March in Foods , peanuts have some of the highest amounts of protein and the amino acid L-tyrosine.

Instead of covering your morning toast with butter or jelly, which are devoid of protein and fiber, top slices with an all-natural nut butter that contains nothing but nuts, Berman suggests. Just be sure to avoid brands with added sugars and stick to just 2 tablespoons for calories, 7.

The rich-tasting fish earns the moniker from its omega-3 fatty acids : polyunsaturated fats that promote healthy brain function and provide energy for the body. Omega-3s have also been found to reduce depression as well as boost mood , Berman says.

In an observational study published in February in the Journal of Personalized Medicine , patients with mild to moderate depression who received an omega-3 supplement in addition to an antidepressant saw significantly greater symptom improvements compared with the supplement or the antidepressant alone.

Considering that lack of energy is a common depression symptom, any nutrition strategy that improves depression can also boost energy. The healthy fats make salmon a smart choice for your heart, too, as they help lower blood pressure and triglycerides, which can raise your risk for cardiovascular disease, per the Mayo Clinic.

In 3 oz of pink salmon, you get calories, Bananas are nature's prepacked and portable healthy snack. They're filled with fiber, vitamin B6 , and potassium — these nutrients promote sustained energy and muscle function, according to the National Institutes of Health NIH.

A medium banana has calories, 27 g of carbs, 3. Bananas are particularly appealing as a pre-workout snack , because they provide sustained energy without spiking blood sugar and are gentle on the stomach, notes the International Sports Sciences Association.

Pair a banana with a glass of low-fat milk or a cup of yogurt for an energizing combination of fiber and protein — a combo that also makes a great breakfast to start your day.

Skip iceberg lettuce and add an energy boost to your salad by using nutrient-rich kale as a base. Kale contains the amino acid L-tyrosine, which may help give you a mental lift, as well as a number of antioxidants and fiber to fill you up and help keep your blood sugar stable, says Berman.

According to the USDA , 1 cup of the cooked stuff has 42 calories, 4. Ask any nutritionist for healthy and simple breakfast ideas, and oatmeal is sure to make the list. Its high-fiber content — 4 g is 14 percent of the DV in ½ cup dry, per the USDA — is the reason it's such a filling meal that provides lasting energy.

Because fiber takes so long to digest, having oatmeal for breakfast will power you through the entire morning, compared with a breakfast of white toast and jelly, explains Melinda Johnson, RD , clinical associate professor of nutrition at Arizona State University in Phoenix and past president of the Arizona Academy of Nutrition and Dietetics.

With stable blood sugar levels, you'll feel energized and focused, without downing another cup of coffee. Enjoy this healthy chicken traybake with a speedy spinach side that's packed with iron.

It's also low in fat and contains four of your 5-a-day. Cook a big batch of this filling spiced lentil and squash soup and freeze the leftovers for a speedy supper another day.

It's healthy and low in fat. Pack in the nutrients with this meat-free chilli. It delivers five of your 5-a-day and is low in fat. Search, save and sort your favourite recipes and view them offline. Join the BBC Good Food Wine Club. Join our Subscriber Club Download our app Good Food Shows Wine Club Recipe boxes Videos.

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Steer clear of candy and caffeine. Instead, try these healthy foods to energize your afternoon. When your energy is low, you might instinctively reach for a cup of coffee or a handful of candy to provide a quick boost.

The desire for caffeine or simple carbs like chips or cookies when we want a pick-me-up is understandable. But too much caffeine can deliver more than a jolt — it can also cause insomnia, anxiousness, nausea, headache, and upset stomach, per the U.

Food and Drug Administration. And quickly digesting carbohydrates such as sweet beverages, white bagels, pretzels, and candy will cause your blood sugar to spike and give you a short-lived high that ends in a crash, notes the Harvard T.

Chan School of Public Health. She says that energy-boosting snacks are those that are rich in protein, fiber , and complex carbohydrates.

The main building blocks of a healthy, energy-boosting snacking strategy are foods with zero or hardly any additives, such as added sugars, which the Academy of Nutrition and Dietetics describes as energy zappers.

Foods like nuts, plain yogurt, and whole grains will keep your snacks low in calories and high in satisfying fuel. Protein in particular increases the production of L-tyrosine, an amino acid that prompts the brain to create concentration-boosting neurotransmitters norepinephrine and dopamine, per an article.

Better daily choices can curb cravings, which can help keep down your weight and, in the long term, protect you from heart disease, diabetes, and other conditions.

Here are 10 great options for healthy, revitalizing small bites. Some are on-the-go snacks , while others are smart choices for a lunchtime meal that will power you through the afternoon.

Almonds are a superstar in the snack world, as they contain important nutrients like magnesium and B vitamins, which help convert food to energy. Insufficient B vitamins can lead to fatigue, irritability, and poor concentration.

Stick to one serving — 1 ounce oz , or about 23 nuts — for calories, 6 grams g of protein, 6 g of carbohydrates, 3. Department of Agriculture USDA. Whole-grain carbohydrate snacks offer lasting energy.

Popcorn is a smarter pick than a crunchy snack like chips, since it's a whole grain that's low in calories — as long as you don't douse it with butter, salt, or oil. According to the USDA , 1 cup of air-popped popcorn contains just 31 calories, along with 1.

It also provides volume so tends to keep you satisfied longer than chips and crackers. Ditch flavored microwave popcorn and try popping your own kernels, then season them with herbs and spices. Although peanut butter is a calorie-dense food, a little goes a long way in providing a great-tasting energy boost.

Its healthy fats, protein, and fiber help stave off hunger and keep blood sugar levels stable. In fact, according to a review published in March in Foods , peanuts have some of the highest amounts of protein and the amino acid L-tyrosine.

Instead of covering your morning toast with butter or jelly, which are devoid of protein and fiber, top slices with an all-natural nut butter that contains nothing but nuts, Berman suggests. Just be sure to avoid brands with added sugars and stick to just 2 tablespoons for calories, 7.

The rich-tasting fish earns the moniker from its omega-3 fatty acids : polyunsaturated fats that promote healthy brain function and provide energy for the body. Omega-3s have also been found to reduce depression as well as boost mood , Berman says.

In an observational study published in February in the Journal of Personalized Medicine , patients with mild to moderate depression who received an omega-3 supplement in addition to an antidepressant saw significantly greater symptom improvements compared with the supplement or the antidepressant alone.

Considering that lack of energy is a common depression symptom, any nutrition strategy that improves depression can also boost energy. The healthy fats make salmon a smart choice for your heart, too, as they help lower blood pressure and triglycerides, which can raise your risk for cardiovascular disease, per the Mayo Clinic.

In 3 oz of pink salmon, you get calories, Bananas are nature's prepacked and portable healthy snack. They're filled with fiber, vitamin B6 , and potassium — these nutrients promote sustained energy and muscle function, according to the National Institutes of Health NIH.

A medium banana has calories, 27 g of carbs, 3. Back to Recipes Healthy salmon recipes Seafood recipes Paella recipes seafood White fish recipes. Back to Recipes Vegetable soup recipes Creamy soup recipes Chicken soup recipes Low-carb soup recipes.

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Back to Recipes Winter warmers Winter salads Healthy winter meals Quick winter recipes. Back to Health Oily fish benefits Is peanut butter healthy? Is sourdough good for you? Healthiest winter foods. Back to Health Celeb diets reviewed Intermittent fasting 's best diets Weight-loss myths busted.

Back to Health Is vegan 'meat' healthy? Do aphrodisiacs work? Back to Health Daily steps to lose weight Protein for muscle building Your healthiest exercises Protein — all you need to know.

Back to Main menu Cooking tips Back to How to Roast timer Seasonal calendar Conversion guides Glossary. Back to How to School packed lunch ideas Hot lunch ideas Healthy lunch ideas for work Easy lunch ideas.

Back to How to Vegetarian family classics Twists on chilli con carne Best vegan curry recipes Vegetarian fakeaway recipes. Back to How to How to cook sprouts How to cook cabbage How to cook sweet potatoes How to cook long stem broccoli.

Back to How to How to poach an egg How to cook rice How to make risotto How to cook couscous How to knead bread dough. Back to Main menu Birthdays Back to Inspiration Lemon drizzle cake recipes Red velvet cake recipe Chocolate cake recipe Gluten free cake recipes.

Back to Inspiration Lemon tea recipe Mocktail recipes Winter drinks recipes Non-alcoholic drink recipes. Back to Inspiration Indian fakeaway recipes Slow cooker Sunday lunch Brunch recipes Chinese fakeaway recipes.

Back to Inspiration Vegetarian air fryer recipes Healthy air-fryer recipes Air-frying for beginners Air-fryer chips. Back to Inspiration Healthy smoothie recipes Green smoothie recipes Breakfast smoothie recipes Spinach smoothie recipes.

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Showing items 1 to 23 of Miso salmon with ginger noodles. Chicken satay salad. Stir-fry chilli beef with sweet potato jackets. Chilli tempeh stir-fry. Thai turkey stir-fry. Lighter lamb biryani. Chicken with crushed harissa chickpeas.

Pesto chicken salad. Moroccan chicken stew.

She covers our nourishing recipes and collections, oversees our health strategy and stays adrift of the latest health and lifestyle trends in order to bring you the tools and inspiration you need to find what health means for you.

Tracey Raye is the Health Editor for Olive and BBC Good Food. She oversees all health, nutrition and fitness related content across the brands, including the bi-annual Healthy Diet Plan, monthly Health Edit newsletter and health column in the magazine.

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The strawberries are a great source of vitamin C, which helps keep your immune system strong and can help protect against illness. This meal is great for breakfast, but can also be enjoyed as a snack or light lunch. You can also switch up the ingredients and use almond butter, banana slices, or any other type of fruit you like.

Source: Energizing Protein Power Salad — You are going to want to eat this salad all day long. One who gains strength by overcoming obstacles possesses the only strength which can overcome adversity. Source: Green Energy Doesn't this meal look delicious? Source: High Protein Vanilla Chia Pudding This delicious pudding is worth getting out of bed for and will keep your energized all morning long.

Source: Spinach Salad Recipes This salad is going to give you some major cravings for it. Source: 7 Days of High-Energy Meals This salmon recipe will give you all the energy you need. This Salmon on Greens recipe is a great way to get a healthy and energizing meal that will provide all the energy you need.

The recipe is simple and easy to make, taking only about 15 minutes to prepare. The ingredients are simple and healthy, including salmon fillet, greens, olive oil, garlic, and lemon.

The salmon is cooked in the oven with olive oil and garlic, and then served with a side of greens. The lemon juice gives the dish a nice zesty flavor. The health benefits of this meal are numerous.

Salmon is a great source of omega-3 fatty acids, which are essential for healthy brain function. The greens are also rich in vitamins and minerals, providing an array of health benefits.

Olive oil is a healthy fat that helps to reduce bad cholesterol levels and has anti-inflammatory properties. Source: 4 Super-Simple Dinner Recipes For. Source: Biblical Homemaking: menus and goals Here's a salad you'll never get tired of eating for lunch and dinner.

Source: 21 Ideas For Energy-Boosting Breakfast You'll love hopping out of bed to eat this energizing meal in the mornings! Source: Breakfast Recipes For High-Octane Energy These are easy to warm up for breakfast or toss in your lunch box for a high energy noon meal. Source: With school starting, you will With a name like that, you know these are going to be energizing and tasty.

Source: Energy-Boosting Foods This delicious wrap works for lunch or dinner and will never leave you feeling deprived. This energy-packed wrap is the perfect meal for anyone looking to get a quick boost of energy. It's easy to make and can be customized with different vegetables, proteins, and sauces to suit your taste.

The wrap is made up of a whole-wheat tortilla, which is filled with a mix of vegetables, such as bell peppers, onions, mushrooms, and spinach.

For added protein, you can add in your favorite cooked meat, such as chicken, turkey, beef, or tofu. To finish it off, add a few spoonfuls of your favorite sauce, such as a creamy hummus or a spicy salsa.

This wrap is a great option for a quick and easy lunch or dinner. It's a great source of fiber, vitamins, minerals, and protein, making it a well-rounded and nutritious meal.

Plus, the combination of carbohydrates and protein will help give you a long-lasting boost of energy. If you're looking for a healthier alternative to store-bought wraps, this is a great option. It's made with fresh ingredients, and it's free of preservatives and added sugars.

You can also make it ahead of time and store it in the refrigerator for a few days. Source: Cashew Chicken Quinoa Bake You will not believe how much energy this tasty casserole gives you.

Source: 17 Power Snacks Every College This might look like a snack, but it also makes a great small meal when you need some energy. Please rate this article. Close menu. Your low energy levels might not be due to less-than-stellar sleep. Often, feeling run down, sluggish and just plain slow overall is linked to your diet.

When energy is depleted, you might be missing out on key nutrients that your body needs to keep you properly fueled, focused and, well, awake. Classic Eggs Benedict with Lemon Basil Hollandaise. The Best Way to Give Your Brain a Boost?

Sip on This Blueberry Smoothie. Sweet Potato Pie Smoothie Bowl. Peanut Butter Cup Smoothie. Southwestern-Style Black Bean Burritos.

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