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Energy Boosting Diets

Boost your energy with food

From: http://www.ivillage.co.uk/

Breakfast

Option 1
Plain fat-free yoghurt with low-sugar muesli and mixed fresh berries
Small glass of orange juice

Option 2
2-egg omelette made with low-fat cheese, chopped veggies and low-fat ham or turkey
1 slice wholegrain toast topped with fruit spread
Small cup grapefruit juice

Option 3
Shredded wheat cereal with skimmed milk and a banana
1 slice wholewheat toast with peanut butter
Small glass tomato juice

Lunch

Option 1
Hearty veggie lentil soup (see recipe below)
1 slice wholewheat bread topped with low-fat cream cheese
Grapefruit
Glass skimmed milk

Hearty veggie lentil soup
450g dry lentils
1 and a half litres vegetable stock
3 cloves garlic, chopped
115g onion, chopped
115g carrot, chopped
115g celery, chopped
115g red bell pepper, chopped
115g fresh green beans, chopped
Handful of fresh spinach, chopped
75ml tamari
1tsp oregano
1tsp dried thyme
Salt
Pepper

1. Cook lentils in just enough water to cover.
2. When they are soft (usually in about half an hour) add everything else.
3. Simmer until the vegetables are cooked.
4. You may need to add more stock if it reduces too much.

Option 2
Turkey sandwich on wholegrain bread
Portion dark greens such as kale or spinach with low-fat dressing
1 medium tangerine
1 glass skimmed milk

Option 3
Grilled chicken sandwich on wholegrain bread
Half cup sliced tomatoes
1 large orange
1 glass skimmed milk

Dinner

Option 1
75g fillet of sole (see recipe below)
1 baked potato topped with low-fat sour cream or plain yoghurt
50g steamed broccoli
Sliced peaches
Glass skimmed milk

Fillet of sole
75g fillet of sole
Light soy sauce
Dried onion flake
Lemon juice
Parsley
Salt and pepper
Paprika

1. Place fish in baking dish and brush with lemon juice.
2. Sprinkle on onion, parsley, garlic powder, salt, pepper.
3. Soy sauce goes on last; use liberally.
4. Bake at 375F/190C/gas mark 5 for about 25 minutes.

Option 2
75g grilled rump steak (see recipe below)
Small portion vegetable pasta salad
100g steamed spinach
Sliced pears
Glass skimmed milk

Grilled rump steak
700-900g rump steak
1tsp Dijon mustard
2tsp dry mustard
2tsp garlic salt
1tsp coarsely ground black pepper
2tbsp melted unsalted butter
1tbsp finely chopped Italian flat-leaf parsley
2tsp fresh lemon juice
1 finely chopped clove garlic

1. With a sharp knife, lightly score the steak on both sides. This will keep it from curling during grilling.
2. In a small bowl combine the prepared and dry mustards, garlic salt, and pepper and stir to make a paste. Place the steak in a shallow dish or pan. Rub half of the mustard mixture into the topside of the meat, making sure the paste penetrates the scored areas. Marinate at room temperature for 35 to 40 minutes.
3. Preheat a fire in a charcoal grill or preheat a gas grill.
4. Place a cutting board with ridges that slant toward the centre to concentrate the juices inside a large serving platter.
5. To make the sauce, in a small bowl or pitcher combine the butter, parsley, lemon juice and garlic and mix well. Set aside.
6. Place the steak, mustard side down, on the grill rack over a medium-hot fire. Smooth the remaining paste on the topside. Grill, turning once, until done - about 5 to 7 minutes on each side for medium-rare or as desired.
7. Remove the grilled steak to a cutting board. Drizzle the butter sauce over the meat. Using a sharp knife, thinly slice on the diagonal. Spoon the juices over the meat and serve buffet-style. Serves 4 to 6.

Option 3
75g chicken and rice bake (see recipe below)
small portion tossed dark greens with low-fat dressing
2 small plums
Glass skimmed milk

Chicken and rice bake
1 tin cream of mushroom soup
225ml water
150g uncooked cup white rice
Half tsp pepper
Half tsp paprika
2 halved, boneless, skinless chicken breasts

1. Mix soup, water, rice, paprika and pepper in a shallow baking dish.
2. Place chicken on rice mixture.
3. Sprinkle with additional paprika and pepper.
4. Cover and bake at 375F/190C/gas mark 5 for 45 minutes or until done.

Snacks

Eat one of these snacks mid-morning, mid-afternoon and in the evening if you're still hungry and active. Remember to eat every three to four hours throughout the day to keep energy levels high.

• Small handful dried fruit and nuts
• Apple with peanut butter
  
• Banana with peanut butter
• Orange slices and one ounce of low-fat cheese
• Small portion high-fibre cereal with skimmed milk
• Small turkey or ham sandwich on wholegrain bread
• 75g chickpeas, chopped tomatoes and cucumbers with 2 tablespoons low-fat Italian dressing
• Half wholegrain English muffin with 25g melted cheese
• Half wholegrain bagel with 2 tablespoons hummus
• 1 boiled egg with 1 slice wholewheat bread
• Small portion of low-fat cottage cheese with pineapple
• Small portion of plain yoghurt with low-sugar muesli
• 100g water-packed tuna with 6 low-fat biscuits

Healthy do's and don'ts

Do:

• Drink plenty of water - at least eight glasses every day
• Take a daily multivitamin supplement
• Choose whole, unrefined grain products as often as possible
• Limit alcohol to no more than one drink per day at the most
• Eat a piece of fruit if you're craving something sweet
• Try one long-lasting boiled sweet when all else fails

Don't:

• Skip meals or snacks
• Eat fried foods and other foods high in fat (chips, onion rings, fried fish, etc.)
• Eat crisps
• Eat gravy and sauces
• Drink beer, wine, alcohol, fizzy drinks or sweetened beverages
• Consume added sugar (in coffee, tea, cereal, etc.)
• Eat white bread and crackers

Marie Claire

Our four top tips for having an energy rich diet:

• Balance Blood Sugar Levels:
  Graze - Eat little and often throughout the day rather than three huge meals. Drops in blood sugar leave you feeling low in energy and craving sugary foods.
  Eat fruit with raw nuts/seeds to balance out the sugars in the fruit with protein.
• Eat Complex Carbohydrates:
  Swap white carbohydrates (sugar, bread, pasta etc) with wholegrain carbohydrates (rye, brown bread/pasta)
• Drink Water
  Dehydration is a big cause of fatigue!
• B Vitamins
  Essential for the breakdown of carbohydrates into glucose which provides us with energy (green leafy vegetables, beans/pulses & dairy)

We've compiled some mouth-watering meals, which will increase your energy levels throughout the day.

BREAKFAST

Coconut Bircher Muesli with Mango
Mix 25ml coconut milk with 40g of rolled oats served with a couple of tablespoons of low fat live natural yoghurt, lime juice and 50g of fresh mango.

Benefit: Oats are complex carbohydrates which release energy slowly. The bacteria in live natural yoghurt can help boost the body’s digestion preventing us from feeling sluggish.

MID MORNING SNACK

Nectarines with Ginger
For a delicious morning snack eat 100g of sliced nectarine with some grated root ginger, and a handful of pumpkin seeds

Energy Benefit: Raw seeds eaten like this are a good source of minerals and polyunsaturated fats.

LUNCH

King Prawns with Coriander Pesto
Mix pesto ingredients in a blender: 30g cashew nuts, 10g coriander, garlic, chilli flakes, sesame oil and some lime juice. Serve with a wild rice salad (cook a mix of wild and brown rice (60g uncooked rice), mix with spring onions, blanched baby corn, mange tout, red and yellow pepper and some soy sauce) and cooked peeled prawns.

Benefit: Shellfish are a low fat, low calorie source of protein, full of minerals including antioxidant selenium and some B group vitamins.

AFTERNOON SNACK

Cashew Nut & Beetroot Pate with Crudités
Blend red pepper, beetroot, cashew nuts, ginger with some soy sauce and cider vinegar. Serve with some fresh raw sugar snap peas.

Benefit: Cashew nuts are a useful source of Vitamins B1, Niacin & Folic Acid.

DINNER

Marinated Beef, Chilli & Green Papaya Salad
Combine 100g unripe green papaya, a tsp each of green chilli, fresh mint, fresh coriander and lemon juice.
Pepper the beef (rump steak) and cook in some oil until cooked to your preference. Slice thinly and serve with the marinated papaya and some rice noodles.

Benefit: Energy boosting red meat is full of iron and B vitamins which are essential for the transportation of oxygen around the body.

Woman's Own: Energy-boosting diet

From: http://www.goodtoknow.co.uk/ A seven-day kick-start diet that'll help you lose at least 5lb in a week, to get you up and running and keep your energy levels up all year round.

Key features

• It's a totally natural, unprocessed diet, with no chemicals to drag you down. It also uses slow-release energy carbohydrates from fruit and veg, not sugar or starches.
• I've incorporated a substantial amount of unsaturated fat every day. As long as you're not eating starchy carbs with it, this type of fat is rarely fattening, just filling.
• Sugar has been removed from the diet. Use artificial sweeteners or honey if necessary.
• You only eat fresh meat, eggs, fish and poultry, supported by other allowed foods.

What you're NOT allowed

• Bread
• Potatoes
• Pasta
• Rice
• Sugar
• Sweetened cereal

Breakfast

Choose ONE, with tea or coffee or plain water

• 2-3 eggs, any style, with 250ml fresh orange or grapefruit juice
• 2 rashers bacon, 2 eggs, 1 grilled tomato
• Pieces of fresh fruit, including banana
• 1 banana, microwaved, with a little honey and yogurt

Snacks

Choose ONE snack per day

• Handful of unsalted nuts, sunflower seeds or cherries
• Small mixed salad with plenty of carrots and peppers
• 1 piece of fruit
• 2 hard-boiled eggs

Energy-boosting lunches

Try to have this every day of the week. It'll provide all the iron and energy you need. The fat in the cheese will stop you feeling hungry, spinach gives you iron, the pear adds carbohydrate and the walnuts have B vitamins, which control nerves and stress levels. Finish each meal with a piece of fruit

Spinach, walnut, pear and Roquefort (or any crumbly cheese) salad
Spinach is very nutritious, especially eaten fresh, steamed, or quickly boiled. It contains iron, calcium, vitamin A (and lutein), vitamin C, vitamin E, vitamin K, magnesium and other antioxidants
- Large handful of spinach (as much as you can eat)
- 6 walnut halves
- ½ pear, sliced
- 30g crumbly cheese
Place all ingredients in a snapshut container, add 1tbsp olive oil and vinegar dressing with honey, shake well and tip onto your plate.

Or make these alternative lunch recipes

• 1tbsp houmous (chickpeas, tahini, olive oil, lemon juice, salt and garlic) with carrot, celery and pepper sticks
• Raw vegetable sticks, as before, with guacamole dip (chopped avocado blended with lime juice, and minced onion, garlic and peppers

Energy-boosting dinners

Serve any of these dinners with three steamed vegetables

Where possible, buy wild salmon as it contains a higher level of healthy omega-3 fatty acids

• 168g fillet of cod or haddock, baked or grilled plain, 2tbsp watercress sauce
• Salmon brushed with honey and coated in orange juice and zest, baked
• 4tbsp beef or lamb curry, served on grated raw veg e.g. white cabbage
• 2 slices ham, cut into strips and 1 hard-boiled egg
• 168g any type of steak, grilled or barbecued
• 3 slices of roast beef or lamb with gravy
• 1 lamb or pork chop
• 3-4tbsp beef or lamb casserole (small portions)

Energy-boosting desserts

Hot fresh fruit is delicious and aids digestion. Serve these with 1tbsp yogurt

Eight strawberries contain about the same amount of vitamin C as an orange plus numerous antioxidants which help protect against heart disease and cancer

• Stewed blueberries and apple
• 1 banana, microwaved for 1 min, with 1tsp honey
• 10 sliced strawberries, microwaved for 1 min (serve with yogurt for a low-fat sweet treat)
• 2 pineapple rings or 2tbsp pineapple chunks

'A body deficient in iron will let you know about it sooner or later. Iron is responsible for transporting oxygen round the body and lack of it can make you feel tired and breathless. Increase iron when in doubt about your energy - women need 14mg a day and you can get all you need from 150g red meat or two bowls of Special K. If you need a supplement, I highly recommend Spatone, a natural mineral water you can add to juice.'