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If you’re in an energy slump, you’re not alone – we’re all feeling increasingly stretched between work and family responsibilities. But did you know that what you eat can go a long way in helping to keep your energy levels even keeled?
One strategy to help ensure your energy level is stable is to ensure you are eating enough iron. Protein sources, like black beans and chicken thighs, can be a great source of iron, which helps in the formation of oxygen-carrying hemoglobin. Hemoglobin is an iron-bearing protein in your red blood cells that transports oxygen from your lungs to the tissues and organs in the body.
The meal plan also contains lots of healthy fat, from sources such as extra-virgin olive oil, nuts and seeds. Selecting healthy fats, and reducing processed fats, is key to helping curb inflammation in the body, which in turn may help improve energy levels.
And getting vegetables and fruits in every color of the rainbow ensures you are eating a wide range of phytochemicals as well as dietary fiber to help keep your gut health in check, which is also closely linked to your energy levels.
We’ve put all of these energy principles into practice in this delicious, one-week plan with a shopping list to make your weekly planning a breeze.
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Pancakes take a savory turn with this almond and cornmeal version topped with black bean salsa and a drizzle of cilantro-infused yogurt. Get the recipe here.
Make a batch of these protein-packed burritos on Sunday and store them in your fridge or freezer for heat-and-eat breakfasts or lunches throughout the week. Get the recipe here from our friends at Clean Eating .
Cheesy quesadillas have universal appeal for lunch or dinner. Serve with a simple green salad and sprinkle green onions on top for a pretty presentation. Get the recipe here from Clean Eating .
Hearty greens are tossed with roasted sweet potatoes and sweet Italian sausage in this easy salad. You can make all the elements in advance and simply assemble and toss in the vinaigrette right before serving. Get the recipe here from Clean Eating .
Za’atar is a Middle Eastern spice blend of savory dried herbs like oregano or thyme, and earthy spices like cumin, coriander and sumac. Here, we use it as rub over salmon and roast it for an incredibly flavorful recipe that your family will want to keep on repeat. Get the recipe here from Clean Eating .
Treat yourself to this smoothie version of sweet potato pie whipped together with frozen mango and topped with pecan-studded baked granola. Get the recipe here from Clean Eating .
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Download the shopping list and meal plan here.
Get the latest training, nutrition, fat loss and health information for the active woman.