Diet

Energy-boosting meal plan

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

Charlene Chen Updated

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

Morning Snack
• 1 cup (250 mL) of orange juice
• ½ cup (125 mL) of flavoured soynuts
• 3 crackers

Lunch
• 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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