The 1-Week Energy-Boosting Meal Plan

by Carla Henderson

We’ve packed your weekly meals with plenty of antioxidant-rich veggies as well as protein and healthy fats to crank up your energy to do the things you love.

Join Oxygen Mag

Create a personalized feed and bookmark your favorites.

Join Oxygen Mag

Create a personalized feed and bookmark your favorites.

Join for free

Lock Icon

Subscribe to unlock this story.

Already have an Outside Account? Sign in

  • A $500 value with everything in the Print + Digital Plan plus 25+ benefits including:
  • Member-only content on all 17 publications in the Outside network like Vegetarian Times, Better Nutrition, Yoga Journal, Outside and more
  • Outside Learn, our new online education hub loaded with more than 2,000 videos across 450 lessons. Including Oxygen Challenge 8!
  • More than 100 diet-specific meal plans
  • Exclusive discounts on gear, travel, and race-entry fees
  • Premium access to Outside Watch Shows, Films, and documentaries
  • Annual subscription to Outside magazine

Join Outside+

  • Annual subscription to a magazine from the Outside Network such as Clean Eating
  • Ad-free access to all member-exclusive content on OxygenMag.com
  • Weekly member newsletter
  • One annual free fitness course
  • Targeted workout series

Join Oxygen

*Outside memberships are billed annually. Print subscriptions available to U.S. residents only. You may cancel your membership at anytime, but no refunds will be issued for payments already made. Upon cancellation, you will have access to your membership through the end of your paid year. More Details

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. 

Section divider

The Recipes

Cornmeal Pancakes with Black Bean Salsa Cilantro Yogurt

Cornmeal Pancakes with Black Bean Salsa Cilantro Yogurt

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.

Southwestern-Style Black Bean Burritos

Southwestern-Style Black Bean Burritos Recipe

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 .

Spanakopita-Inspired Chicken Quesadillas

Spanakopita quesadillas on patterned table (Roberto Caruso)

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 .

Kale Salad with Sweet Potato Sausage

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 Roasted Salmon with Warm Quinoa Salad Yogurt Sauce

Za'atar Roasted Salmon Reicpe (Roberto Caruso)

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 .

Sweet Potato Pie Smoothie Bowl

Sweet Potato Pie Smoothie Bowl recipe

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 .

Section divider

This Week’s Menu

Breakfast Lunch Dinner Total Nutrients Monday 1 serving Cornmeal Pancakes with Black Bean Salsa Cilantro Yogurt (save leftovers) 1 serving Southwestern-Style Black Bean Burritos (save leftovers; freeze 2 servings) 1 serving Spanakopita-Inspired Chicken Quesadillas (save leftovers; freeze 1 serving) Calories: 1,738, Fat: 94 g, Sat. Fat: 28 g, Carbs: 138 g, Fiber: 32 g, Sugars: 15.5 g, Protein: 87 g, Sodium: 2,688 mg, Cholesterol: 633 mg Tuesday 1 serving Cornmeal Pancakes with Black Bean Salsa Cilantro Yogurt (leftovers) 1 serving Southwestern-Style Black Bean Burritos (leftovers) 1 serving Kale Salad with Sweet Potato Sausage (save leftovers) Calories: 1,631, Fat: 94 g, Sat. Fat: 22 g, Carbs: 139 g, Fiber: 32.5 g Sugars: 22.5 g, Protein 66 g, Sodium: 2,579 mg, Cholesterol: 518 mg Wednesday 1 serving Cornmeal Pancakes with Black Bean Salsa Cilantro Yogurt (leftovers) 1 serving Spanakopita-Inspired Chicken Quesadillas (leftovers) 1 serving Kale Salad with Sweet Potato Sausage (leftovers) Calories: 1,685, Fat: 105 g, Sat. Fat: 26 g, Carbs: 120 g, Fiber: 25.5 g, Sugars: 20 g, Protein: 69 g, Sodium: 2,570 mg, Cholesterol: 267 mg Thursday 1 serving Cornmeal Pancakes with Black Bean Salsa Cilantro Yogurt (leftovers) 1 serving Za'atar Roasted Salmon with Warm Quinoa Salad Yogurt Sauce (save leftovers) 1 serving Kale Salad with Sweet Potato Sausage (leftovers) Calories 1,520, Fat: 85 g, Sat. Fat: 16 g, Carbs: 128.5 g, Fiber: 27.5 g, Sugars: 25 g, Protein: 70 g, Sodium: 2,240 mg, Cholesterol: 182 mg Friday 1 serving Southwestern-Style Black Bean Burritos (leftovers, thawed and reheated) 1 serving Kale Salad with Sweet Potato Sausage (leftovers) 1 serving Za'atar Roasted Salmon with Warm Quinoa Salad Yogurt Sauce (leftovers) Calories: 1,537, Fat: 83 g, Sat. Fat: 19 g, Carbs: 124.5 g, Fiber: 27.5 g, Sugars: 23.5, Protein: 82 g, Sodium: 2,231 mg, Cholesterol: 471 mg Saturday 1 serving Sweet Potato Pie Smoothie Bowl (save leftovers) 1 serving Za'atar Roasted Salmon with Warm Quinoa Salad Yogurt Sauce (leftovers) 1 serving Spanakopita-Inspired Chicken Quesadillas (leftovers, thawed and reheated) Calories: 1,614, Fat: 81 g, Sat. Fat: 30 g, Carbs: 149.5 g, Fiber: 23 g, Sugars: 58 g, Protein: 78 g, Sodium: 1,489 mg, Cholesterol: 195 mg Sunday 1 serving Sweet Potato Pie Smoothie Bowl (leftovers) 1 serving Southwestern-Style Black Bean Burritos (leftovers, thawed and reheated) 1 serving Za'atar Roasted Salmon with Warm Quinoa Salad Yogurt Sauce (leftovers) Calories: 1,560, Fat: 70 g, Sat. Fat: 26 g, Carbs: 168.5 g, Fiber: 30 g, Sugars: 60.5 g, Protein: 75 g, Sodium: 1,498 mg, Cholesterol: 446 mg

Section divider

Shopping List

Download the shopping list and meal plan here.

Want More Oxygen?

Get the latest training, nutrition, fat loss and health information for the active woman.