Home Healthy Eating Culinary Expert Shares 6 Foods to Boost Your Energy Levels

Culinary Expert Shares 6 Foods to Boost Your Energy Levels

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While energy levels are impacted by a number of factors, your diet in particular can greatly influence your energy levels throughout the day. And it appears that education around energy-boosting foods is on the rise, as online searches for “which foods give us energy” have increased by 200% across the UK in the last 12 months.

Not only that, but #energyfood has gained over four million views on TikTok as health conscious people turn to online experts to shed light on which foods support energy levels.

Tapping into TikTok can be great for inspiration, but head of culinary, Hannah Duxbury from recipe box delivery service, HelloFresh Ireland, advises users to beware of potential misinformation. She urges caution and emphasises the importance of fact-checking before embracing trends.

If you find yourself in need of an energy boost, Hannah recommends that you consider incorporating these nutrient-rich foods into your diet:


Sick of rice? Quinoa is a great alternative; its plant-based protein and complex carbs make it a sustained source of energy that will keep you fuller for longer.

Substitute quinoa for rice in stir-fries and salads, or use it as a base for grain bowls. Its nutty flavour and fluffy texture make it perfect for a variety of dishes.

Sweet potatoes

Enjoy the robust energy of sweet potatoes, packed with complex carbs, fibre, and essential vitamins. These nutrient-packed spuds not only fuel your body, they add a delicious twist to every meal.

Roast sweet potatoes for a simple side dish, mash them for a comforting puree, or incorporate them into soups and stews. Their natural sweetness adds depth to your dishes.

Nuts and seeds

Be kind to yourself with the crunchy goodness of almonds, walnuts, chia seeds, and flaxseeds – a perfect blend of healthy fats, protein, and fibre.

Sprinkle mixed nuts and seeds over yoghurt and cereals for added crunch. Blend them into smoothies or use them as a topping for oatmeal. They can also be added to a range of savoury dishes, including stir-fries, curries and pasta dishes, as well as in grain-based salads for a nutritious boost and added texture.


Fuel your day with the high-quality protein and omega-3 richness of salmon.

Grill, bake, or pan-sear salmon fillets for a quick and nutritious main course. Flake cooked salmon into salads, wraps, or pasta dishes for a protein-packed energiser.


Incorporate the fibre-packed and complex carbohydrate magic of oats into your diet for a sustained release of energy.

Start your day with classic oatmeal, customise it with fruits and nuts. Blend oats into smoothies for added thickness, or use them to create energy balls by mixing them with ingredients such as peanut butter, chia seeds, mashed dates and honey. Additionally, incorporate them into energy-packed muffins or pancakes.

Leafy greens

Embrace the iron-rich goodness of spinach, kale, and Swiss chard, which are essential for oxygen transport and may help combat tiredness.

Sauté leafy greens with garlic and olive oil as a simple side dish or add them to comforting soups and stews for added nutrition. Incorporate these nutrient-packed greens into smoothies for a green boost, or layer them in sandwiches and wraps for added freshness and crunch.

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