Eating for energy

Here’s an example three day meal plan, which should give you more consistent energy and help you to feel more balanced in terms of mood, sleep, motivation and concentration.

Day 1

Breakfast: Two boiled eggs, with chopped cucumber and a couple of oatcakes

Lunch out and about: ½ bag of mixed leaves, packet of prawns, a tsp of mayonnaise, chopped cherry tomatoes and ½ an avocado

Dinner: Bolognaise (1 packet of mince, 1 chopped onion, 2 cloves of garlic, mushrooms, 1 red pepper, 1 courgette, jar of tomato passata, some chilli or cinnamon if you like the taste), with a sweet potato and a drizzle of olive oil. Serve with some kale or spinach for some extra greens.

Day 2

Breakfast: Pea protein shake (www.nuzest.co.uk) and a green smoothie (avocado, spinach, celery, cucumber, mint, parsley, watercress – or anything else you have in the fridge!)

Lunch out and about: Soup (with protein if possible), chicken breast with corn crackers, crudité (chopped carrot, cucumber, celery).

Dinner: Salmon fillet topped with 1tsp of pesto and baked for 12 minutes at 180 degrees. Serve with roasted beetroot, and freshly steamed broccoli with olive oil and a pinch of salt.

Day 3

Breakfast: Coconut yoghurt (CoYo), with a handful of walnuts and brazil nuts and one fruit.

Lunch out and about: ½ bag of leaves, 2 mackerel fillets, sundried tomatoes, a chopped apple and another salad vegetable (radish, carrots, cucumber).

Dinner: Chicken breast with 1 tsp of pesto and wrapped in parma ham – baked for 20mins at 180 degrees. Serve with roasted squash (with garlic, chilli and olive oil), and sautéed mushrooms and courgettes.

If you’re still having problems with energy, it’s best to see a nutritionist or clinical PNI practitioner who can give you much more tailored, and individual advice.