8 Foods That Give You Energy!

Updated: Mar 25, 2020

Daylight savings brings shorter days and early darkness. I couldn't believe last night at 4:55 PM when the sun set, and I felt myself wanting to crawl into bed! I realized that I hadn't made the best food choices to support my natural energy, which made me want to write this blog post about foods that give you energy, without the crash.

Your body and your cells need loads of energy to get through your day. When you feel likes lacking or low on energy, you most likely need to get some nutrient-dense foods in your system. Here are some foods that will give you a quick boost of lasting energy without the crash!

*Please remember these are only suggestions, and not everything on this list may align with your body. I always recommend taking a food intolerance test to determine exactly what your body can tolerate, you can purchase one here.


Oatmeal is one of the easiest and most delicious meals ever. Oatmeal contains the healthy type of carbs that are a great source of energy. They help metabolize the energy in your body by providing nutrients like vitamin B, thiamine, folate and niacin.Oatmeal is personalized energy! You can throw in whatever ingredients you like. To enjoy a warm bowl of delicious oatmeal, try this recipe:

  • Boil two scoops of oatmeal in a pinch of salt, a cup of water, and two tablespoons of peanut butter. Cook until the water is absorbed and it looks a little soupy. You can even sprinkle some black pepper or cinnamon and nutmeg on the top for additional taste and seasoning.


Eggs can provide 30% of the protein your body requires and help strengthen and build your muscles. You can use eggs however you like, but try to stick to 2 eggs a day, max. You can make an omelet, scramble them up, or simply hard-boil them.


Yogurt may be an easy thing to snack on, but it also provides your body with an incredible amount of energy. It’s milk, lactose, and low sugar levels are responsible for the energy, and the protein helps slow food digestion so you can store the energy for a longer period of time.


Shrimp is rich in vitamin B12 and very low in calories.Vitamin B12 helps your body produce energy at a much faster rate. Shrimp also contains omega 3 fatty acids, which help boost your mood and your energy levels. Choose wild caught or organic when possible!


This Mediterranean dish is made from various herbs, spices, and chickpeas. It also contains olive oil, lemon juice, and sesame seed paste. These ingredients provide the nutrients and healthy carbs needed to help our bodies produce energy. They also contain healthy fats and protein, which means that you will be able to store that energy fora longer period of time.


Strawberries contain natural fructose ,which gives you a quick yet sustainable boost of energy. You can eat them raw or add them to your oatmeal, acai bowls or smoothies.


Mitochondria are the powerhouse of cells. Spinach contains nitrates that are responsible for improving the efficiency of mitochondria, helping provide energy to your cells.


Bananas not only provide your body with energy but also help in storing it. They make a perfect snack before you head to the gym. Try adding some of these foods to your diet to boost your energy levels and power up your body’s performance!

Need more help coming up with a meal plan that aligns with your body and your goals? Reach out to me for a free 30 minute consultation at hello@nicoleritterhealth.com

To your health and happiness,

Nicole Ritter

Holistic Nutritionist

Certified Health and Life Coach

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