Energy-boosting meal plan

Need some get-up-and-go? Try these high-energy foods

By Charlene Chen

Updated November 2, 2012

Terrific tomato salad • 1 slice of multi-grain bread • 1 cup (250 mL) of yogurt • ½ cup (125 mL) of fresh strawberries

Afternoon 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

Morning 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

Afternoon Snack

•	1 Chocolate chip muffin cookie
•	1 medium banana

Dinner

•	1 cup (250 mL) of milk
•	Orange chili-glazed pork
•	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.

Morning Snack

•	½ cup (125 mL) of roasted peanuts
•	3 crackers
•	Water

Lunch

•	Smoked chicken rolls
•	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)
•	Golden squash risotto
•	1 orange

Evening 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.

Morning 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

•	Roasted red pepper steaks
•	½ cup (125 mL) of extra roasted red peppers on the side
•	3 to 5 boiled new potatoes
•	Fresh fruit cocktail salad

Evening Snack

•	Chocolate chip muffin cookie (leftover from Friday's afternoon snack)
•	1 cup (250 mL) of milk

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