Energy-boosting meal plan
Need some get-up-and-go? Try these high-energy foods
Updated November 2, 2012
Try this energy-boosting menu, designed to keep you alert throughout the day. To maximize your high-energy potential, keep these tips in mind:
• Small to moderate amounts of caffeine early in the morning will sharpen your mind.
• Drinking 6 to 8 glasses of water per day keeps you hydrated and fresh.
• Small, frequent meals supply your brain with added fuel.
• Higher intakes of protein and lower intakes of carbohydrates promote alertness and mental concentration.
• A balanced multivitamin taken on a regular basis (can be every other day) can help supply some of the energy-boosting B vitamins including B1, B2, B3, B6, B12 and folate.
How to use our meal plan
1. Use the drop-down menu below to get your daily menu.
2. Click on the week-long meal plan PDF to print your complete seven-day diet.
To view our week-long meal plan PDF you will need Adobe Acrobat. If you don't have it, click the logo below for a free software download.
Monday
| Breakfast • 1 cup (250 mL) of coffee or regular tea with milk and 1 tsp (5 mL) of sugar • 1 cup (250 mL) of milk • 2 slices of multi-grain toast with 1 tbsp (15 mL) of peanut butter |
| Snack • ½ cup (125 mL) of toasted almonds • 3 crackers • Water |
| Lunch • 1 smoked chicken sandwich with multi-grain bread: 2 slices chicken, 2 slices low-fat swiss cheese, 5 strips red bell peppers, sliced cucumber, light flavoured mayo • 1 cup (250 mL) of yogurt • ½ cup (125 mL) of sliced cucumbers |
| Snack • 1 medium banana • ½ cup (125 mL) of baby carrots |
| Dinner • 1 cup (250 mL) of milk |
Tuesday
| Breakfast • 1 cup (250 mL) of coffee or regular tea with milk and 1 tsp (5 mL) of sugar • 1 cup (250 mL) of milk • ¾ cup (175 mL) of high-fibre cereal (bran, granola, etc.) |
| Snack • 3 melba toasts (or crackers) with 2 slices of cheese • Water |
| Lunch • 1 tuna sandwich with 2 slices of multi-grain bread: ¼ cup (50 mL) of tuna, mixed with 1 tbsp (15 mL) of light mayo, chopped celery and red bell pepper and salt and pepper to taste • ½ cup (125 mL) of celery sticks • ½ cup (125 mL) of zucchini slices • 1 small peach |
| Snack • 1 cup (250 mL) of yogurt • 1 small plum |
| Dinner • 1 cup (250 mL) of milk • Acton's Shanghai noodles (with beef) (make enough for Wednesday's lunch) • Green beans in garlic oil - 1 cup (250 mL) per person (make enough for Wednesday's lunch) • 1 small orange |
Wednesday
| Breakfast • 1 cup (250 mL) of coffee or regular tea with milk and 1 tsp (5 mL) of sugar • 1 cup (250 mL) of milk • ¾ cup (175 mL) of whole wheat cereal |
| Snack • 1 cup (250 mL) of yogurt • Water |
| Lunch • Acton's Shanghai noodles (with beef), Green beans in garlic oil (leftover from Tuesday's dinner) • 1 small apple • 1 pear |
| Snack • 1 orange • Handful of pretzels |
| Dinner • 1 cup (250 mL) of milk • 1 cup (250 mL) of tomato and cucumber slices; 2 tbsp (30 mL) of salad dressing to drizzle • 1 cup (250 mL) of fresh strawberries |
Thursday
| Breakfast • 1 cup (250 mL) of coffee or regular tea with milk and 1 tsp (5 mL) of sugar • 1 cup (250 mL) of milk • 1 small blueberry muffin |
| Snack • 1 cup (250 mL) of orange juice • ½ cup (125 mL) of flavoured soynuts • 3 crackers |
| Lunch • 1 slice of multi-grain bread • 1 cup (250 mL) of yogurt • ½ cup (125 mL) of fresh strawberries |
| Snack • ½ cup (125 mL) of dried fruit (apricots, papayas, etc.) |
| Dinner • 1 cup (250 mL) of milk • Lemony chicken stir-fry (make enough for Friday's lunch) • 1 cup (250 mL) of white rice (make enough for Friday's lunch) |
Friday
| Breakfast • 1 cup (250 mL) of coffee or regular tea with milk and 1 tsp (5 mL) of sugar • 1 cup (250 mL) of milk • 1 toasted English muffin with 1 slice each of ham and cheese |
| Snack • 1 cup (250 mL) of yogurt • Water |
| Lunch • Lemony chicken stir-fry on white rice (leftover from Thursday's dinner) • 1 small apple • 1 cup (250 mL) of red bell pepper and baby carrots • ¼ cup (50 mL) of salad dressing as dip |
| Snack • 1 medium banana |
| Dinner • 1 cup (250 mL) of milk • 1-1 ½ cups (250-375 mL) of whole-wheat pasta tossed in garlic and 1 tbsp (15 mL) of olive oil, with 2 tbsp (30 mL) of parmesan cheese • 1 cup (250 mL) of steamed broccoli • 1 plum |
Saturday
| Breakfast • 1 cup (250 mL) of coffee or regular tea with milk and 1 tsp (5 mL) of sugar • 1 ½ cups (375 mL) yogurt smoothie: 1 cup (250 mL) of yogurt, ¼ cup (50 mL) of orange juice, ½ banana, ¼ cup (50 mL) of fresh berries, honey to taste |
| Snack • ½ cup (125 mL) of roasted peanuts • 3 crackers • Water |
| Lunch • ½ cup (125 mL) of baby carrots • ½ cup (125 mL) of cucumber slices • 1 pear • 1 cup (250 mL) of milk |
| Dinner • Mixed greens with balsamic vinegar dressing (make enough for Sunday's lunch) • Balsamic salmon (make enough for Sunday's lunch) • 1 orange |
| Snack • 1 scoop of ice cream • ½ cup (125 mL) of strawberries |
Sunday
| Breakfast • 1 cup (250 mL) of coffee or regular tea with milk and 1 tsp (5 mL) of sugar • 1 cup (250 mL) of milk • Baked French toast served with 2 tbsp (30 mL) of maple syrup and 1 cup (250 mL) of mixed berries |
| Snack • ½ cup (125 mL) of trail mix • Water |
| Lunch • 1 cup of milk • Balsamic salmon and mixed greens (leftover from Saturday's dinner) • 1 orange |
| Dinner • ½ cup (125 mL) of extra roasted red peppers on the side • 3 to 5 boiled new potatoes |
| Snack • Chocolate chip muffin cookie (leftover from Friday's afternoon snack) • 1 cup (250 mL) of milk |
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