How to Eat Your Way Out of an Energy Slump

Unless you’re superhuman, your energy levels are going to go up or down throughout the day. That said, it’s frustrating when fatigue hits and you still have items to check off on your to-do list. There are a lot of reasons why we get tired, from the obvious lack of sleep courtesy of late-night binge-watches to not drinking enough water. If you need help combating morning grogginess and midday slumps, read on to learn about vegan foods that can give you an energy boost.

Can food help with low energy?

Practically speaking, nearly all foods contain calories, a unit of energy. The calories that you get from food supply your body with life-sustaining energy. 

When you eat or drink, your body breaks down calories into energy through the metabolic process. This energy is then either used right away or stored for later use, depending on what your body needs at the moment. 

Calories give you the energy to walk and run and also allow your body to carry out vital functions, including powering metabolism, pumping blood, and breathing. This means that zero-calorie foods, like shirataki noodles, provide you with very little energy.

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So, which foods give you energy? Out of the macronutrients—protein, carbohydrates, and fat—carbohydrates are the winner. These nutrients are either simple or complex. Simple carbohydrates include sugar and complex carbohydrates are fiber and starch, but the complex kind are what you want. It may feel like a handful of candy will make you feel more alert and energetic, but in reality, research shows that it’s associated with higher levels of fatigue.

According to the Food and Drug Administration, most people need 2,000 calories per day. But, your needs can be higher or lower depending on age, height, weight, sex, or activity level.

Other factors that affect your energy levels

Food and drink aren’t the only things that affect your energy levels, Dana Ellis Hunnes, PhD, MPH, RD, clinical inpatient dietitian at UCLA Medical Center, and author of the book Recipe for Survival tells VegNews.

“How much sleep you have gotten, your diet, whether or not you’ve gotten exercise, possibly the timing of your meals, and possibly the timing of whether or not you drink caffeinated beverages [can affect energy levels],” she says. 

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It’s also important to stay hydrated. Even though water is a zero-calorie drink, staying hydrated can help keep tiredness at bay. In the reverse scenario, not drinking enough water can make you feel lethargic, irritable, and unfocused. Why?

“Hydration is very important in fighting fatigue, and it may have something to do with blood pressure and oxygen levels. If you are low in hydration, your blood volume decreases; therefore, your blood pressure decreases, and that can potentially make you tired,” Hunnes says.

What about coffee?

When many people wake up in the morning, the first thing they do is get caffeine in some way, shape, or form—coffee, tea, matcha, yerba mate, caffeinated sodas, guarana, and more. 

Caffeine stimulates your central nervous system and takes about 30 minutes to an hour to peak. When it reaches your brain, it blocks adenosine, a compound that increases your need for sleep. So, consuming caffeine leads to increased feelings of alertness and energy. Research even shows that coffee can lower your risk for dementia, Alzheimer’s, and suicide risk. 

But, there are some downsides. “Caffeine can help with fatigue, but if you drink it too late in the day, it will do the opposite and prevent you from getting good quality sleep, which will actually make you more tired in the long run,” Hunnes says.

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However, some people may experience jitteriness or anxiety as a result of drinking caffeine. You should also know that you can’t fix a lack of sleep with a strong cup of coffee—research shows that if you get only five hours of sleep, caffeine stops being effective. 

It’s also not good to drink coffee too soon after you wake up. Most experts agree that if you get up at around 6 am, you should wait until mid-morning—around 10 am—when your cortisol levels dip to get the most benefits from caffeine.

Vegan foods that fight fatigue

All of the above being said, certain vegan foods can help you keep grogginess at bay.

“Most of the foods listed below are high in vitamins and minerals which help maintain your metabolic level,” Hunnes says. “They’re also anti-inflammatory, and inflammation can sometimes cause fatigue, so therefore having anti-inflammatory foods can battle that fatigue.”

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1 Fresh fruit and vegetables

Fruits are packed with vitamins, minerals, fiber, and complex carbohydrates—the latter of which provide your body with sustained energy. Bananas are one of the best kinds of fruit you can eat for energy. A study published in the journal PLoS One found that eating a banana before a long bicycle ride helps with performance and endurance just as much as a carbohydrate drink. 

Other fruits that can give you an energy boost include apples, strawberries, blueberries, raspberries, avocados, and oranges.

“They are also very hydrating, as fresh fruits and vegetables contain a lot of water in them which can also battle fatigue,” Hunnes says.

Vegetables can ward off fatigue, but only certain kinds. Starchy vegetables like potatoes, sweet potatoes, peas, and corn are efficient energy-givers due to being high in complex carbohydrates. Carrots, beets, and the various types of winter squash contain less starch than tubers, but they can give you a little boost. However, don’t count on vegetables like lettuce, broccoli, and cauliflower to put steam in your engine—but, they are still a good source of vitamins, minerals, and dietary fiber.

2 Whole grains

Avoid refined grains like white rice, white bread, and white pasta, and add whole grains to your plate instead. These are packed with complex carbohydrates and dietary fiber—especially oats, which your body breaks down and absorbs slowly. For a breakfast that will give you sustained energy throughout the day, try this Slow-Cooker Apple Pie Oatmeal and top it with nuts and fresh fruit.

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3 Beans and lentils

Legumes like lentils and beans are rich in complex carbohydrates, protein, fiber, magnesium, and iron. The latter two nutrients are especially good at providing your body with energy because it slowly digests the food throughout the day. Legumes are also anti-inflammatory. Inflammation is often a marker for a number of chronic conditions, such as heart disease, so lentils and beans can provide a wide variety of health benefits beyond keeping your energy levels up.

4 Nuts and seeds

Walnuts, almonds, cashews, pecans, macadamia nuts, sunflower seeds, chia seeds, and more are good sources of protein, fiber, fat, and calories, as well as energy-providing vitamins and minerals.

Healthy, budget-friendly vegan meals for low-energy days

Incorporating the above foods into your diet can help with energy levels, but sometimes, we simply can’t find the energy to cook anything that involves breaking out your knife and cutting board—and that’s okay. A lot of factors can interfere with what you cook and eat, from a busy schedule to chronic pain to mental health and everything in between.

Sure, ready-made meals and fast food are an option for most people, depending on where you live, but maybe neither of those aligns with your health goals or your bank account. 

We asked Rhyan Geiger, an RDN and owner of Phoenix Vegan Dietitian, for simple, healthy, delicious vegan meal ideas that also happen to be budget-friendly. Her top tips? “Pasta dishes are a go-to for affordable and easy vegan recipes. And, a loaf of bread can go a long way,” she says. Here are five easy, delicious vegan recipes you can make when you don’t have the time or energy to cook.

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1Whole-grain pasta with frozen greens and beans

Pasta often comes to the rescue on those busy days when appetites are ravenous and the willingness to cook is low.

For an easy pasta dish packed with greens, combine a serving of your favorite whole grain noodles with frozen spinach, shelled edamame, and extra virgin olive oil. This combination of complex carbohydrates, protein, and healthy fat is an excellent way to get all of your macrobiotics on one plate.

“Half your daily grains each day ideally should be whole grains,” Geiger says. Whole grain pasta tends to contain more B vitamins, fiber, and protein. 

“Adding a bunch of spinach will boost the nutritional value and should make up about half of your plate or bowl,” she adds. As a finishing touch, top it with frozen shelled edamame to balance out your meal with some protein.

For some easily added flavor, mix your pasta dish with garlic powder, red pepper flakes, black pepper, and nutritional yeast. For a recipe to model your meal after, try this spaghetti with spinach and white beans. Just swap the chopped onion and garlic with one tablespoon of onion powder and one teaspoon of garlic powder. 

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2Whole grain toast with peanut butter and banana

When you need a quick meal, you can’t go wrong with toast. It takes minutes to make, it’s filling, and there are so many options to choose from for toppings. Spread some peanut butter on top and add sliced bananas for a quick, affordable meal or snack.

“Toast doesn’t have to be only a breakfast option,” Geiger explains. “When eating toast for a meal you can opt for two slices and for a snack, depending on your hunger and activity, you could have one slice.”

This meal includes both complex carbohydrates from the whole grain toast, plus simple carbohydrates from the banana, both of which provide energy to help you go about your day.

“Peanut butter not only has plant-based protein, but also fat which will help keep you feeling full for longer, which can be important if your meals are farther apart,” Geiger says. 

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3Dressed-up low-sodium canned lentil soup

As convenient as they are, vegan canned soups can sometimes leave the stomach wanting, calorie-wise. But, for a quick meal, you can and should add your own accouterments, such as frozen vegetables, brown rice, or whole grain toast on the side. 

“Picking out a soup with protein such as lentils can help keep you feeling full as well as maintain your muscle mass,” Geiger says. “Opt for frozen veggies like broccoli and peppers instead of only corn and peas.”

Be sure to pick a low-sodium soup, as regularly eating high-sodium foods can lead to high blood pressure over time. “If you can’t find low-sodium soup, it’s okay to have the regular kind once in a while—just not all the time,” Geiger adds.

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4Oatmeal with frozen fruit and peanut butter

Oats are a good source of complex carbohydrates, fiber, protein, and an array of important vitamins and minerals, including manganese, copper, and vitamin B1. They’re also incredibly versatile, easy to prepare, and affordable.

“Oats can be eaten cold or warm, making them easy to add into your day,” Geiger says. “They’re an excellent whole grain and can be purchased in bulk bins so you can get just the amount you need. Frozen fruit like strawberries and blueberries can be added on top and microwaved with the oats.”

According to research, frozen fruit is often just as healthy—if not more nutritious—than fresh, and it’s typically cheaper, too. It’s also longer-lasting in that you likely won’t have to toss it due to it going bad before you can eat it. But if you see fresh fruit on sale, buy it and freeze it at home. 

“Drizzle the top of your oats with peanut butter to add a source of protein and healthy fat,” Geiger says.

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5Stir-fried vegetables with brown rice

You can make a nutritious vegan stir-fry without ever having to chop vegetables, let alone an onion. 

“Stir-fry is one of the best ways to add a surplus of vegetables to your diet easily,” Geiger explains. “Vegetable stir-fry can be a perfect meal for days where you have ingredients in your fridge that you need to use up before they go bad.”

If you want to use all frozen produce, look for bagged mixed vegetables that contain flavor-packed produce, like onions and bell peppers. “It’s a customizable recipe so feel free to use any vegetables you have on hand,” Geiger adds. 

As for the rice, using microwaveable brown rice will cut down on preparation time while delivering healthy carbs. But if you have the time and energy for it, cooking a batch of rice that you can use during the week is a good option, too. “Adding avocado to the top is optional but adds flavor and ‘keeps-me-full’ fat,” Geiger says.

Whether you need to save energy or just time, these easy plant-based meal ideas are worthy of your regular dinner rotation. You can make this vegetable stir-fry easier by using pre-baked and seasoned tofu and by skipping the chopped vegetables in favor of using a bagged mix.