Let’s Get Our Energy Right! Eating for Energy and Vitality | Milk and Melt's Monday 10/7
Sis, let me be real with you—last month, my energy was sitting at a solid three. I was getting things done, but I was dragging through the days, and I knew deep down I wasn’t operating at my best. I wasn’t thriving, just surviving. That lasted for about two weeks, I felt like I was just barely making it through, and then it hit me, after I had taken a big bite into a big juicy hamburger, that I hadn’t been paying attention to how I had been eating. It’s crazy how easy it is to forget how much food impacts how we feel, right?
Lately my energy has been up, my mood’s been better, and I’ve been thriving instead of just surviving. But guess what? It doesn’t have to be this way! By just doing some tweaks to my food intake, it has made such a difference, and I’m excited to share some of the changes I made with you!
This week, we're chatting about how eating the right foods can completely change the game and keep us feeling energized, refreshed, and ready to take on our days. It’s time to take a look at what we’re putting on our plates so we can feel our absolute best and get our energy back up.
Here’s the deal, food is fuel. Just like putting cheap gas in your car will slow it down (or worse, stop it completely), eating the wrong foods will leave you feeling sluggish, tired, and just… blaaah. But when we choose the right foods, those that actually provide good nourishments for us, we’re setting ourselves up for long-lasting energy.
It’s not about cutting everything out or going on some wild diet. It’s about making small changes that help us feel good, inside and out. So, let’s dive into what foods keep our energy flowing and which ones drag us down.
If you’re tired of feeling drained by lunchtime, and a lot of us eat lunch around 10-11am, it’s time to make some simple swaps. These are the foods that will have you feeling good all day long:
- Complex Carbs Think whole grains, oats, and sweet potatoes. These aren’t your “carbs are the enemy” carbs. They break down slowly, giving you steady energy without the crash.
- Healthy Fats Avocados, nuts, seeds, these are your friends, girl. Healthy fats are packed with nutrients that fuel your body and keep you feeling satisfied, not sluggish.
- Protein Power Whether it’s lean meats, eggs, beans, or plant-based proteins like quinoa, protein is the MVP for keeping your energy steady throughout the day.
- Iron-Rich Foods Spinach and beans these help fight off that tired, dragging feeling by boosting your iron levels, which are key for keeping your energy up.
- Water, Water, Water We talked about our water intake last month and the importance of staying hydrated. Dehydration can have you feeling tired before the day even gets going. Make sure you’re sipping water throughout the day to stay energized and alert. Get those tumblers out and filled them with some good old agua.
We’ve all been there, reaching for something sugary or hitting up Starbucks when the 3 p.m. slump hits hard. But while these might give you a quick jolt, they’re the reason you feel even more drained later on. Here’s what to watch out for:
- Refined Sugars Candy, cookies, sodas, even some “healthy” snacks, these give you a quick sugar high, but once it wears off, you’re left feeling worse than before.
- Too Much Caffeine A little coffee? Cool. But drinking too much caffeine can leave you jittery, anxious, and crashing hard later.
- Processed Foods: The chips, the fast food, the white bread, big juicy hamburgers, it’s time to ease up on them or let these go. They’ll leave you feeling tired, bloated, and anything but energized.
let’s get into some simple, delicious meal ideas to keep you fueled and thriving all day long. Whether you’re a meat-lover or prefer plant-based options, these recipes will give you the energy boost you need without the hassle. Plus, they’re packed with nutrients to help you power through your day, from morning to night.
Ready to get cooking? Here are three easy, tasty meals, complete with vegetarian options—that will help you feel energized, refreshed, and ready to take on anything!
- 1 grilled chicken breast, sliced (substitute: grilled tofu or tempeh for vegetarians)
- 1 whole wheat wrap
- 1/2 avocado, sliced
- 1/4 cup shredded carrots
- 1/4 cup baby spinach
- 2 tbsp hummus
- Salt and pepper, to taste
- Warm the whole wheat wrap in a skillet or microwave.
- Spread hummus evenly on the wrap.
- Layer the grilled chicken slices (or grilled tofu/tempeh), avocado, shredded carrots, and spinach on top.
- Season with salt and pepper.
- Roll the wrap tightly, slice in half, and enjoy!
- 2 salmon fillets (substitute: marinated tempeh or tofu for vegetarians)
- 1 cup quinoa
- 2 cups water or vegetable broth
- 2 cloves garlic, minced
- 2 tbsp honey
- 1 tbsp soy sauce
- 1 tbsp olive oil
- Lemon wedges, for serving
- Salt and pepper, to taste
- Rinse quinoa and cook in water or broth according to package instructions (about 15 minutes).
- In a small bowl, mix honey, soy sauce, garlic, and olive oil.
- Heat a skillet over medium heat and cook salmon fillets (or tempeh/tofu) for about 4-5 minutes on each side until golden brown. Brush with the honey garlic mixture as they cook.
- Serve the cooked salmon over a bed of quinoa, squeeze fresh lemon juice on top, and season with salt and pepper.
- Enjoy this delicious meal packed with healthy fats and protein!
- 1 lb ground turkey (substitute: crumbled tempeh or lentils for vegetarians)
- 1 large sweet potato, peeled and diced
- 1/2 cup bell peppers, diced
- 1/4 cup onion, diced
- 1 tsp paprika
- 1/2 tsp garlic powder
- 1/2 tsp cumin
- Olive oil for cooking
- Salt and pepper, to taste
- Heat olive oil in a large skillet over medium heat.
- Add diced sweet potatoes and cook for 5-7 minutes until they start to soften.
- Add ground turkey (or tempeh/lentils) to the skillet and cook until browned, breaking it up as it cooks.
- Stir in bell peppers, onion, paprika, garlic powder, cumin, salt, and pepper. Cook for another 5-7 minutes until the vegetables are tender and everything is cooked through.
- Serve and enjoy this one-pan meal that’s both hearty and packed with energy-boosting nutrients!
Here's some extra food options and tips to help you with your meal options.
- Breakfast: Start your day with some oatmeal, topped with berries, nuts, and a little honey. It’s filling, packed with fiber, and will keep you going until lunchtime.
- Lunch: A leafy green salad, avocado, and grilled chicken or tofu is the perfect power lunch to keep your energy steady throughout the afternoon.
- Snack Time: Instead of reaching for chips or something sugary, grab some almonds, an apple, or veggies with hummus for a quick, energizing snack.
- Dinner: End your day with a balanced meal like salmon or black beans with roasted veggies and brown rice. It’ll fill you up without weighing you down.
I’m not gonna lie, there have been days when I’m just done by lunchtime. Between life, family, running my business and everything else, I didn’t realize how much my eating habits were messing with my energy levels. But once I started back eating better, adding more of the foods I mentioned above, it actually made a difference.
My energy isn’t just tied to how much sleep I get or how much I’ve got on my to-do list. It’s directly connected to what I’m putting into my body. Now, I feel more focused, my mood is better, and those afternoon slumps are becoming a thing of the past. If you’re feeling the same way, I challenge you to take a look at what you’re eating and start with a few small changes. It might be just what you need to get your energy back up!
Sis, it’s time to take back control of our energy! What we eat matters—it’s more than just food, it’s fuel for our bodies. By making small, intentional changes and focusing on foods that give us energy and vitality, we can feel more refreshed, more focused, and ready to handle anything life throws at us. We deserve to feel good, energized, and alive. Let’s fuel up, take care of ourselves, and start thriving.