Fuel Your Day: Optimising Energy Through Nutrition

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Do you often find yourself feeling tired and sluggish, struggling to get through the day without reaching for a snack and that extra cup of coffee? While caffeine can provide a temporary boost, it’s important to look at the bigger picture when it comes to sustaining your energy levels. One of the most powerful tools at your disposal? Nutrition.

Nutrition plays a crucial role in providing your body with the energy it needs to function optimally throughout the day. By making simple, yet strategic changes to your diet, you can boost your energy levels. Here are some tips to help you fuel your energy:

  1. Balanced Meals: Start by incorporating balanced meals into your daily routine. Aim to include a combination of carbohydrates, protein, and healthy fats in each meal. Carbohydrates are your body’s primary source of energy, while protein and fats help keep you feeling full and satisfied for longer periods.
  2. Complex Carbohydrates: Opt for complex carbohydrates such as whole grains, fruits, and vegetables, which provide a steady release of energy without causing spikes and crashes in blood sugar levels. Foods like oatmeal, quinoa, sweet potatoes, and berries are excellent choices to keep your energy levels stable throughout the day.
  3. Protein Power: Including protein-rich foods in your meals and snacks is essential for sustained energy. Protein helps repair and build tissues in the body, keeping your muscles strong and your energy levels up. Incorporate sources like lean meats, fish, eggs, tofu, beans, and nuts into your diet to support your energy needs.
  4. Healthy Fats: Don’t shy away from fats! Healthy fats are essential for overall health and can provide a concentrated source of energy. Avocados, nuts, seeds, olive oil, and fatty fish like salmon, mackerel, and sardines are excellent sources of healthy fats that can help fuel your body and keep you feeling energised.
  5. Stay Hydrated: Dehydration can lead to fatigue and decreased energy levels. Make sure to drink plenty of water throughout the day to stay hydrated. Herbal teas, infused water, and coconut water are also great options to keep you refreshed and energised.
  6. Snack Smart: When hunger strikes between meals, reach for nutritious snacks that will keep your energy levels steady. Opt for options like Greek yoghurt with fruit, hummus with veggie sticks, or a handful of nuts and seeds.
  7. Mindful Eating: Pay attention to how different foods make you feel. Notice how certain meals energise you while others leave you feeling sluggish. Experiment with incorporating more energising foods into your diet and be mindful of how they impact your energy levels.

By prioritising nutrition and making simple tweaks to your diet, you can effectively support your energy levels and tackle each day with vitality. Remember, it’s not about perfection but progress. Start small, listen to your body, and embrace the power of nutritious eating to fuel your energy journey. Your body will thank you for it!

Would you like some support to boost your energy levels or personalised nutrition advice that aligns perfectly with your lifestyle? Let’s connect. Reach out to me here, and let’s kickstart your path to wellness!

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These recipes are not only delicious but also packed with nutrient-rich ingredients to keep your energy levels high throughout the day. Enjoy experimenting with these nutritious dishes and feel the difference in your energy levels!

Breakfast Burrito:


  • 1 whole wheat or sprouted grain tortilla
  • 2 eggs (or 1/2 block of tofu)
  •  1/4 cup black beans, drained and rinsed
  • 1/4 cup diced bell peppers
  • 1/4 cup chopped tomatoes
  • Handful of spinach
  • Salsa – 1/4 cup cherry tomatoes quartered, sliced red onion, squeeze of lemon juice
  • Optional: grated cheese, nutritional yeast, greek yoghurt


  1. Scramble the eggs or tofu with black beans, bell peppers, and tomatoes until cooked through.
  2. Place the mixture on the tortilla, top with spinach, salsa, and cheese, yoghurt or nutritional yeast if desired.
  3. Roll up and enjoy!

Smoothie Bowl

  • Ingredients:
    • 1 banana
    • 1/2 cup Greek yoghurt
    • 1/4 cup almond milk (or any milk of choice)
    • 1 tablespoon almond butter
    • Topping ideas: berries, granola, chia seeds, hemp seeds, bee pollen
  • Instructions:
    1. In a blender, combine banana, Greek yoghurt, almond milk, and almond butter.
    2. Blend until smooth and creamy.
    3. Pour the smoothie into a bowl.
    4. Top with sliced banana, berries, granola, goji berries and chia seeds for added texture.

Egg and Veggie Breakfast Wrap

  • Ingredients:
    1. 2 whole wheat tortillas
    2. 4 eggs, beaten
    3. 1/2 cup diced bell peppers
    4. 1/4 cup diced onions
    5. 1/4 cup shredded cheese
    6. Salt and pepper to taste
    7. Optional toppings: avocado, salsa, Greek yoghurt
  • Instructions:
    1. Warm tortillas on a dry frying pan.
    2. Heat a non-stick frying pan over medium heat. Add beaten eggs, bell peppers, and onions. Cook until eggs are scrambled and vegetables are tender.
    3. Divide the egg mixture between the tortillas. Sprinkle with shredded cheese.
    4. Add optional toppings such as avocado, salsa, or Greek yoghurt if desired.
    5. Roll up the tortillas into wraps and serve.

Banana Almond Butter Toast


  • 1 slice whole-grain sourdough bread, toasted
  • 2 tablespoons almond butter
  • 1/2 banana, sliced
  • 1 tablespoon hemp seeds or chopped nuts
  • Drizzle of honey or sprinkle of cinnamon (optional)
  • Instructions: Spread almond butter on toast, top with banana slices, sprinkle with hemp seeds or nuts and finish with a drizzle of honey and sprinkle of cinnamon for a satisfying snack.

Sweet Potato and Black Bean Tacos


  • 2 medium sweet potatoes, peeled and cubed
  • 1 can black beans, rinsed and drained
  • 1 teaspoon chili powder
  • 1/2 teaspoon cumin
  • 1/2 teaspoon paprika
  • 1/4 teaspoon garlic powder
  • Salt and pepper to taste
  • 8 small corn tortillas or 4 large tortilla wraps
  • Toppings: avocado, salsa, cilantro, lime wedges


  1. Preheat oven to 400°F (200°C).
  2. Toss sweet potatoes with chilli powder, cumin, paprika, garlic powder, salt, and pepper.
  3. Spread sweet potatoes on a baking sheet and roast for 20-25 minutes, or until tender.
  4. Warm black beans in a saucepan over medium heat.
  5. Heat tortillas in a dry frying pan until warm and slightly charred.
  6. Assemble tacos with sweet potatoes, black beans, avocado, salsa, and cilantro.
  7. Serve with lime wedges for squeezing.

Wild Salmon and Quinoa Bowl

  • Ingredients:
    • 1 cup cooked quinoa
    • 1 grilled wild salmon fillet, flaked
    • 1 cup steamed broccoli florets
    • 1/2 cup shredded carrots
    • 1/4 cup edamame beans
    • Dressing: soy sauce, sesame oil, rice vinegar, honey
  • Instructions:
    1. In a bowl, layer cooked quinoa, grilled salmon, steamed broccoli, shredded carrots, and edamame beans.
    2. In a small jar, combine soy sauce, sesame oil, rice vinegar, and honey to make the dressing. Shake well.
    3. Drizzle the dressing over the bowl before serving.

Tuna Salad Stuffed Avocado

  • Ingredients:
    • 2 ripe avocados
    • 1 can tuna, drained
    • 1/4 cup diced red onion
    • 1/4 cup diced celery
    • 1 tablespoon lemon juice
    • 2 tablespoons Greek yoghurt
    • Salt and pepper to taste
  • Instructions:
    1. Cut avocados in half and remove the pits.
    2. In a bowl, mix tuna, diced red onion, diced celery, lemon juice, Greek yoghurt, salt, and pepper.
    3. Spoon tuna salad into the avocado halves.
    4. Serve immediately for a protein-packed lunch or light dinner option.

Black Bean and Quinoa Salad

  • Ingredients:
    • 1 cup cooked quinoa
    • 1 can black beans, rinsed and drained
    • 1/2 cup corn kernels (fresh or frozen)
    • 1/4 cup diced red onion
    • 1/4 cup chopped cilantro
    • Dressing: lime juice, olive oil, cumin, salt, pepper
  • Instructions:
    1. In a large bowl, combine cooked quinoa, black beans, corn kernels, diced red onion, and chopped cilantro.
    2. In a small jar, whisk together lime juice, olive oil, cumin, salt, and pepper to make the dressing.
    3. Pour the dressing over the salad and toss to coat evenly.
    4. Serve chilled as a protein-packed side dish or light meal.
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These recipes are not only delicious but also great for sustaining your energy levels throughout the day, helping to fuel your body and feel your best!

Enjoy experimenting with these recipes, offering just a taste of the nourishing delights that await you on your journey to vibrant health and boundless energy, with a balanced combination of protein, healthy fats, and fibre to help stabilise blood sugar levels and keep you feeling energised throughout the day.

Here’s to nourishing your body and soul, one delicious bite at a time.

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Posted in Natural Health, Nutrition, recipes