Eating for sustained energy isn’t just about consuming more calories—it’s about choosing the right balance of nutrients to fuel your body efficiently. A well-balanced plate provides steady energy, prevents crashes, and keeps you feeling full and focused. Here’s how to create the perfect energy-boosting meal.

1. Prioritize Protein

Protein is essential for muscle repair and satiety. Include a high-quality protein source like:

• Lean meats (chicken, turkey, fish)
• Plant-based proteins (beans, lentils, tofu, tempeh)
• Dairy (Greek yogurt, cottage cheese)
• Eggs or nuts & seeds

2. Choose Complex Carbohydrates

Carbs provide quick and sustained energy. Opt for fiber-rich, slow-digesting options such as:

• Whole grains (quinoa, brown rice, whole wheat bread)
• Starchy vegetables (sweet potatoes, squash, legumes)
• Fruits (bananas, berries, apples)

3. Add Healthy Fats

Fats help regulate blood sugar and keep you full. Include:

• Avocados
• Nuts & seeds (almonds, chia, flaxseeds)
• Olive oil or coconut oil
• Fatty fish (salmon, sardines)

4. Load Up on Fiber & Micronutrients

Vegetables and fruits provide essential vitamins, minerals, and fiber. Aim for a variety of colors to get a broad spectrum of nutrients.

5. Stay Hydrated

Dehydration can lead to fatigue. Drink plenty of water, herbal teas, or include hydrating foods like cucumbers and watermelon.

Example of a Balanced Plate

• Protein: Grilled salmon
• Carbs: Quinoa & roasted sweet potatoes
• Fats: Avocado slices & a drizzle of olive oil
• Vegetables: Steamed spinach & cherry tomatoes

By balancing these nutrients, you’ll create meals that keep your energy levels stable and support overall health. Want help crafting meal ideas tailored to your lifestyle? Let me know!