6 delicious foods that naturally boost your energy

  • Food

  • Jul. 03, 2025

Finding the right energy sources to fuel our bodies is incredibly important for overall health, both mentally and physically. The key to achieving sustained energy isn't found in energy drinks or caffeine-packed snacks, but rather in natural whole foods.

 

Here are six healthy foods that not only are delicious and flavorful, but also have the power to boost your energy:

1. Oats

When in Season: Oats are a versatile ingredient available year-round.

Meal Ideas: Oats can be used in several different ways for a healthy, energy-packed breakfast. For example, you could make a baked oatmeal dish if you’re craving something warm and cozy, or a bowl of oatmeal topped with bananas and walnuts for a healthy, fuel-filled breakfast. Another great option is overnight oats, topped with seasonal fruits and nuts.

Fun Fact: Oats contain high amounts of vitamin B, which aids in the release of energy from carbohydrates, providing a sustainable energy boost throughout the day.

3. Oysters

When in Season: Oysters are available year-round, but best enjoyed in the colder months.

Meal Ideas: Oysters work well as a tasty snack or appetizer, offering a low-fat protein option with energy benefits. There is a Modern Recipe dish that uses oysters in a delicious way - I grill them with toasted prosciutto quinoa crumbs. Additionally, oysters can be baked, smoked, used in stew, or added to pasta dishes for a briny and savory taste. Whether enjoyed as an appetizer, a hearty soup or a flavorful main course, oysters are a healthy option that can add variety and texture to a variety of dishes.

Fun Fact: Oysters are not only a great source of lean protein but also contain vitamin B and iron, supporting stable energy levels.

5. Bananas

When in Season: Bananas are available year-round.

Meal Ideas: Bananas are a great option to contribute to a balanced breakfast – but they also make a great standalone snack! Sliced bananas are a popular topping for cereal, oatmeal, or yogurt, adding natural sweetness and a creamy texture. Bananas are a star in Modern Recipe’s breakfast dish, the Blue Spirulina Bowl. In smoothies, bananas lend a natural sweetness and a creamy consistency, complementing other fruits and ingredients. Bananas also pair well with peanut butter, whether in a sandwich, on toast or as a topping to oatmeal. For a healthier dessert, try blending frozen banana slices into a creamy and guilt-free banana "ice cream."

Fun Fact: Bananas are rich in vitamin B, aiding in the conversion of healthy fats and carbohydrates into energy. They also provide a fat and cholesterol-free source of energy due to their natural sugars.

Discover the Blue Spirulina Bowl

2. Walnuts

When in Season: Walnuts are typically harvested in the fall.

Meal Ideas: Walnuts are a versatile and nutritious ingredient that can enhance both sweet and savory dishes with a rich, earthy flavor and a satisfying crunch. In salads, walnuts provide a delightful contrast to fresh greens, fruits and cheese. Additionally, they make a delicious topping for oatmeal or yogurt, offering a hearty start to the day. For a savory twist, crushed walnuts can also be used as a coating for poultry or fish.

Fun Fact: Walnuts contain copper, a mineral crucial for producing enzymes involved in energy production, making them an excellent energy-boosting snack.

4. Eggs

When in Season: Eggs are a year-round staple.

Meal Ideas: A simple and easy way to incorporate eggs into your diet is by combining eggs with a medley of colorful veggies such as spinach, bell peppers, and tomatoes to make a vegetable omelet for a nutrient-packed breakfast or brunch. Another option is hard-boiled eggs, which make for a convenient and portable snack, providing a good source of protein and essential nutrients. For a protein-rich salad, add poached or soft-boiled eggs to a bed of mixed greens to create a filling and balanced meal.

Fun Fact: Packed with protein, eggs contribute to sustained energy throughout the day, making them an ideal choice for any meal.

6. Lentils

When in season: Lentils are often available year-round.

Meal ideas: Add lentils to soups, salads or main dishes for a fiber-rich and complex carbohydrate-packed meal. Lentil soup is a popular hearty and comforting dish often enriched with vegetables, spices and sometimes meat. Another great option is lentil curry as a vegetarian or vegan main course. Lentil salads, featuring cooked lentils tossed with fresh vegetables and herbs, can also provide a nutritious and protein-packed side dish or light lunch.

Fun fact: Lentils are an excellent source of fiber and complex carbohydrates, offering steady, slow-burning energy that keeps you fueled throughout the day.

Avoid these energy-zapping foods

While incorporating these energy-boosting foods into your diet, it's a good idea to also be mindful of foods that can drain your energy. Highly processed grains like white bread, pasta and white rice can cause a rapid rise in blood sugar and insulin levels, leading to fatigue. Instead, opt for whole grains such as oatmeal, quinoa or brown rice, which regulate blood sugar levels and provide sustained energy throughout the day.

 

As you look for healthy ways to boost your energy, consider making nutrient-dense, whole food ingredients a regular part of your diet. Remember, small changes in your diet can lead to significant improvements in your energy levels and overall well-being.

At Sodexo, we believe in modern food that goes beyond nourishment – it's a commitment to your well-being and optimal performance. The philosophy of our food brand Modern Recipe revolves around fresh, seasonal ingredients that not only invigorate your body but also enhance your focus and productivity. By prioritizing your health, you're not just making a personal investment – you're contributing to a work environment where every team member can thrive.

Interested in experiencing Modern Recipe? Get in touch with us to discover how our holistic approach to workplace nutrition can transform not just your meals, but your entire workday.

Learn more about Modern Recipe.

This article was first published on the Modern Recipe website.

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