Diet

Energy-boosting meal plan

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

Seven-day meal plan

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

• 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
Get the seven-day meal plan —————————————— Monday’s menu Tuesday’s menu Wednesday’s menu Thursday’s menu Friday’s menu Saturday’s menu Sunday’s menu

FILED UNDER: