Balance is Key: Carbs, Proteins, and Fats

While micronutrients are important for energy, you also need to make sure that you're getting the right balance of macronutrients.

According to the Academy of Nutrition and Dietetics (AND), eating a balanced plate with a mix of protein, fats, and carbohydrates (carbs) will help support energy. AND recommends “complex” carb sources such as whole-grains, fruits, and vegetables. They also advise choosing lean proteins (fish, chicken, legumes, and soy), fat-free or low-fat dairy, and healthy fats (avocado, nuts, and oils) for lasting energy.

When you eat foods that contain carbohydrates, your blood sugar goes up and then slowly drops between meals. “Simple” carbs found in products like cookies, candy, or sugary drinks can spike blood sugar higher than complex carbs. This can lead to a crash later (sometimes called a “sugar crash”), which can leave you feeling tired. Therefore, it’s a good idea to choose complex carbs that include fiber to keep blood sugar more stable. Eating protein with meals can also prevent big spikes in blood sugar.

How Meal Timing Affects Your Daily Energy Flow

Not eating regularly can lead to low energy. The Academy of Nutrition and Dietetics recommends that you stick to a regular eating schedule—eating every three to four hours—to keep your energy up. There is no set definition for what “regular” looks like, but if you’re only eating one or two meals per day, try adding a third meal.

Eating breakfast first thing in the morning can give your body the fuel it needs to get going in the morning. If you skip breakfast, you may find yourself exhausted (and very hungry!) by lunch. Additionally, eating a balanced lunch can help fuel you through the rest of the afternoon and help fight back against a late-afternoon drop in energy, also known as the “afternoon slump.” 

Finally, don’t forget dinner! For most people, there is no need to stop eating after a certain time in the evening. If you skip dinner, you may start waking up in the middle of the night hungry. This sleep disruption could then cause low energy during the day. 

If you struggle with sticking to a regular eating schedule, try setting alarms to help remember meals. A registered dietitian can also help you determine the optimal meal schedule for you based on your lifestyle and energy levels. 

The Role of Hydration in Staying Energized

It may seem simple, but not drinking enough fluids can lead to fatigue. Water is necessary for carrying nutrients to your cells. Your brain also needs water to function properly. But how do you know if you’re drinking enough?

The general guideline for daily fluid intake for adults is ~15.5 eight-ounce cups for men and ~11.5 eight-ounce cups for women. This includes fluids from tea, coffee, fruit, vegetables, etc. Actual water recommendations are nine cups daily for women and 13 cups daily for men. 

Your healthcare provider can help determine if you need more or less than the guidelines.

Common Nutritional Pitfalls that Drain Your Energy

Not eating enough, consuming insufficient nutrients, and skipping meals are a few common energy-draining mistakes.

Getting a balance of micronutrients from a variety of food sources can support your energy levels. Aim to eat a variety of fruits, vegetables, nuts, seeds, lean meats, low fat dairy, and complex carbohydrates. Let’s take a look at a sample meal plan to help you get started!  

7-Day Meal Plan for Steady Energy Levels

We’ve put together a sample 7-Day Meal Plan to inspire you to eat better for energy levels. The plan provides a balance of protein, fat, and carbohydrates and includes plenty of energy-supporting nutrients like B vitamins, magnesium, and iron. We broke down each meal so you know what foods contain which nutrients. 

Day 1

Breakfast

Spinach and mushroom omelet with whole-grain toast and a side of fresh orange slices.

• Eggs: B12, B vitamins

• Spinach: magnesium, iron

• Whole-grain bread (fortified): B vitamins

• Orange: vitamin C

Lunch

Grilled chicken salad with quinoa, roasted red peppers, and kale. Dress with olive oil and lemon juice and top with slivered almonds.

• Chicken: B12

• Quinoa: magnesium

• Kale: vitamin C, iron, magnesium

• Red peppers: vitamin C

• Lemon juice: vitamin C

• Almonds: magnesium

Dinner

Baked salmon with roasted sweet potatoes and steamed broccoli. Serve with a side salad of mixed greens and pumpkin needs.

• Salmon: B12, vitamin C

• Sweet potatoes: magnesium, vitamin C

• Broccoli: vitamin C, iron

• Greens: iron, magnesium

• Pumpkin seeds: magnesium, iron

Day 2

Breakfast

Greek yogurt topped with blueberries, chia seeds, and toasted walnuts.

• Yogurt: B12, B vitamins

• Blueberries: vitamin C

• Chia seeds: magnesium

Lunch

Turkey-avocado wrap on a whole-grain tortilla with hummus and sliced red bell peppers.

• Turkey: B12

• Whole-grain tortilla: B vitamins

• Chickpeas (in the hummus): magnesium, iron

• Red bell peppers: vitamin C

Dinner

Lean beef stir-fry with brown rice and spinach. Top with toasted sesame seeds.

• Beef: B12, iron

• Brown rice: B vitamins

• Spinach: vitamin C, iron, magnesium

• Sesame seeds: magnesium

Day 3

Breakfast

Fortified whole-grain cereal with low-fat milk and sliced bananas. Serve with half of a grapefruit on the side. 

• Fortified whole-grain cereal: B12, B vitamins

• Milk: B12

• Banana: magnesium

• Grapefruit: vitamin C

Lunch

Cozy lentil soup with a side of whole-grain bread for dipping. Add a spinach and arugula side salad with balsamic vinaigrette for extra nutrients!

• Lentils: iron, magnesium

• Whole-grain bread: B vitamins

• Spinach: vitamin C, iron

• Arugula: vitamin C, B vitamins (folate)

Dinner

Grilled cod with mashed sweet potatoes and green beans. End the meal with a few pieces of rich dark chocolate.

• Cod: B12

• Green beans: vitamin C

• Dark chocolate: magnesium

Day 4

Breakfast

Scrambled eggs and smoked salmon on whole-grain toast with a side of mixed berries.

• Eggs: B12

• Salmon: B12

• Whole-grain bread: B vitamins

Lunch

Chickpea and spinach curry with brown rice

• Chickpeas: magnesium, iron

• Spinach: vitamin C, iron

• Brown rice: B vitamins

Dinner

Lean roast beef with quinoa and steamed asparagus.

• Lean beef: B12, iron

• Quinoa: magnesium

• Asparagus: vitamin C

Day 5

Breakfast

Smoothie with kale, pineapple, protein powder, and chia seeds.

• Kale: vitamin C, iron

• Pineapple: vitamin C

• Chia seeds: magnesium

Lunch

Tuna salad on whole-grain bread with lettuce and tomato

• Tuna: iron

• Whole-grain bread: B vitamins

Dinner

Grilled chicken breast with roasted Brussels sprouts and a baked russet potato.

• Chicken: B12

• Brussels sprouts: vitamin C

• Russet potato (skin eaten): magnesium

Day 6 

Breakfast

Avocado toast on a whole-grain English muffin topped with a poached egg. Serve with a glass of 100% orange juice on the side.

• Egg: B12

• Whole-grain English muffin: B vitamins

• Orange juice: vitamin C

Lunch

Shrimp stir-fry with red bell peppers, edamame, and mushrooms, served over whole-grain rice noodles.

• Shrimp: B12

• Red bell peppers: vitamin C

• Edamame: magnesium

• Whole-grain rice noodles: B vitamins

Dinner

Lean pork tenderloin with roasted carrot and wild rice.

• Pork: B12, B vitamins (B6), iron

• Wild rice: magnesium

Day 7

Breakfast

Oatmeal with almond butter mixed in and topped with sliced strawberries and flaxseeds.

• Oats: B vitamins

• Almond butter: magnesium

• Strawberries: vitamin C

Lunch

Tofu and quinoa salad with spinach, roasted red peppers, and feta cheese.

• Quinoia: magnesium

• Red peppers: vitamin C

• Feta cheese: B12

• Tofu: iron

Dinner

Grilled chicken tacos with corn tortillas, avocado, black beans, and salsa.

• Chicken: B12

• Salsa: vitamin C

• Black beans: iron, magnesium

How Working with a Dietitian Can Help

Remember, the meal plan above is only an example. If you’re looking for a meal plan for energy that takes your personal preferences, health status, and goals into account, we’ve got you covered! Working with a Season Dietitian can give you the clarity and guidance you need to take your nutrition to the next level. Stop letting fatigue hold you back from living your best life!