What to Eat for Energy: Without Giving Up the Foods You Love

HonorYourBody
May 23
6 min read

Updated: Aug 16

Color food display, what to eat for energy!

You wake up tired. You reach for coffee. You push through the day — then crash by 3 PM. Maybe you snack, rally, or muscle your way through the evening… only to start it all over again tomorrow.

Sound familiar?

If your energy feels unpredictable, inconsistent, or just low — it’s not your fault. And it’s not about cutting out sugar, carbs, or all the foods you love.

The real answer to sustainable energy? It’s about what you add — not what you eliminate.

In this post, we’ll cover:

Why you feel drained (even when you’re “eating healthy”)
What foods support steady energy
How to pair meals to stabilize blood sugar
Why eating enough matters just as much as what you eat
Gentle, flexible ways to feel better — without starting another diet

Let’s break the cycle and nourish your body in a way that truly energizes you.

The Energy Drain Cycle (and Why It's So Common)

If you’ve ever found yourself in this pattern:

Low energy in the morning
Skipping breakfast or eating something small and sweet (I’ll just have a coffee and bar)
Feeling shaky, distracted, or ravenous by lunch
Crashing mid-afternoon (caffeine break)
Grazing or craving sugar before and after dinner

…you’re not broken. You’re likely just experiencing blood sugar instability.

Why Blood Sugar Matters for Energy

Your body runs on glucose — the sugar from carbohydrates. When your blood sugar rises, insulin reacts and causes it to fall rapidly. This blood sugar roller coaster takes your energy and mood along for the ride.

Many assume this means you just need to not eat carbs, but our bodies need carbs and if they are inadequate our body uses protein to create glucose (a process called gluconeogenesis).

The goal isn’t to avoid carbs — it’s to balance them with nutrients that slow digestion, steady blood sugar, and provide lasting fuel.

🍳 What to Eat for Lasting Energy: The Foundations

Focus on adding these three energy-supporting nutrients to your meals and snacks:

1. Protein

Protein slows the absorption of glucose, promotes stable energy, and supports muscle recovery, hormone production, and appetite regulation.

Studies show that eating 25–30 grams of protein per meal improves satiety and post-meal energy. You may need more than this but this is a good check point. Do all your meals, even breakfast, contain at least 25g of protein everyday?

✅ Good protein sources:

Eggs, Greek yogurt, cottage cheese
Chicken, fish, tofu, tempeh
Beans, lentils, edamame
Protein powder (whey, pea, etc.)

2. Fiber-Rich Carbohydrates

Carbs are your brain and body’s preferred fuel source — especially carbs with fiber to prevent spikes and crashes. Fiber is a carbohydrate that we don’t digest and is found in carb based foods..Dietary fiber improves blood glucose control, increases meal satisfaction, and supports digestion. It is also vital for heart, GI, and hormone health.

✅ High-fiber carb sources:

Gains: Oats, quinoa, farro, whole grain products (pasta, bread, etc)
Legumes: Beans, lentils, peas
Fruit: Berries, apples, kiwi, avocado
Veggies: Broccoli, Brussels sprouts, carrots

This isn’t an exhaustive list. You can find fiber in essentially all whole plant foods, some are higher than others, but in general whole plant foods are going to be helpful fiber sources.

3. Healthy Fats

Fats help slow digestion, support hormones, and keep you feeling full longer.

✅ Fat sources:

Avocado, nuts, seeds
Olive oil, chia, flax
Fatty fish (salmon, sardines)
Nut butters and tahini

Don’t Forget the Big Picture: You Have to Eat Enough

Even if you’re choosing the “right” foods — protein, fiber, healthy fats — if your total intake is too low, you’ll still feel tired.

Energy comes from calories — not just nutrients. Your body needs consistent, adequate fuel to keep your brain, hormones, and muscles functioning throughout the day.

Undereating — even unintentionally — is one of the most common root causes of fatigue I see in women trying to “eat healthier.”

And it makes sense. Many of us have internalized the idea that less is better. But here’s the truth:

Skipping meals → energy crashes
“Light” or “clean” meals without enough calories → increased cravings, poor recovery, and brain fog
Chronic underfueling → hormonal shifts, poor sleep, and slowed metabolism

What to do instead:

Aim for balanced meals that are satisfying, not skimpy
Make sure breakfast includes enough volume and calories, not just protein
Honor your hunger — it's not a flaw, it's a feedback system
Trust that giving your body enough food is part of health, not the opposite of it

When in doubt, ask: “Does this meal feel like enough to power me through the next 3–5 hours?” If the answer is no, add something — not because you “have to,” but because your body is asking you to.

Example of Energy-Balancing Meals

Breakfast Ideas (Target 30g protein)

Greek yogurt + chia + berries + almond butter
High-protein German pancake with fruit & turkey sausage
Egg scramble with veggies + whole grain toast + avocado
Protein smoothie with frozen fruit, spinach, oats, protein powder, and peanut butter

Lunch Ideas

Turkey pesto panini on whole wheat bread with a side salad
Bean-based Mexican bowl with rice, veggies, and guacamole
Chicken or salmon on mixed greens with quinoa and vinaigrette
Lentil soup + apple + sharp cheddar + crackers

Dinner Ideas

Grilled salmon + roasted potatoes + Brussels sprouts
Sweet pork nachos with black beans + cheese + salsa + avocado
Stuffed bell peppers with ground turkey and rice
Veggie stir fry with tofu, soba noodles, and sesame oil

Snack Ideas

Apple slices + peanut butter
Roasted chickpeas + string cheese
Greek yogurt + flax + cinnamon
Hummus + baby carrots + whole grain crackers

⏰ When to Eat for Energy (Gentle Meal Timing Tips)

You don’t need to follow strict eating windows to feel your best — but your body does like rhythm.

Here’s what helps most women feel stable:

Eat within 1–2 hours of waking
Eat every 3–4 hours
Don’t skimp on breakfast

Other Root Causes of Low Energy (And What to Explore)

If you’re doing the basics and still feel tired, these may be worth exploring with our provider Bekah through lab testing.

Iron deficiency
B12 deficiency
Thyroid dysfunction
Blood sugar dysregulation
Sleep quality
Chronic stress or burnout
Perimenopause or hormonal shifts

Quick Tip: What About Caffeine?

Caffeine is a tool — but not a strategy. Use it with breakfast, not as a replacement, and stop early afternoon to support sleep.

The Bottom Line

You don’t need to eliminate sugar. You don’t need to go low carb. You don’t need to earn your energy with exercise. You need food to support your movement.

Start by adding: ✅ Enough fuel ✅ Protein, fiber, fat with carbs ✅ Flexible structure ✅ Self-trust and curiosity

Because the foods you love can be part of an energized, nourished life — and you don’t have to restrict your way there.

Q&A: Eating for Energy

Q: Should I cut out carbs to avoid energy crashes? A: Not at all. Carbs are essential for energy. The key is pairing them with protein, fiber, and healthy fats to avoid spikes and crashes.

Q: What’s the best breakfast for energy? A: One that includes 25–30g of protein, 6-10 grams fiber, and enough total calories. Examples: egg scramble with veggies, Greek yogurt with berries and flax, or a protein smoothie. *You may need more or less protein and fiber, our Dietitian Megan can help you know what’s right for you.

Q: I get tired after I eat. Why? A: That may be due to a rapid rise and fall in blood sugar — especially if your meal is low in protein and fiber. But it could also happen if your meals are too low in calories overall. Try eating meals that are both balanced and satisfying. If fatigue persists, labs may help.

Q: How can I snack without crashing later? A: Build snacks that include a combo of protein, fiber and fat. Think: apple + peanut butter, or roasted chickpeas + cheese.

Q: Can nutrition really help with afternoon crashes? A: Yes. Studies confirm that protein-rich, fiber-balanced meals lead to steadier energy and fewer cravings — especially when you eat enough overall.