Here’s Exactly What to Eat for All-Day Energy

Do you ever feel your energy crash halfway through the day? The foods you eat, and the way you eat them, play a massive role in whether your energy levels feel steady or like a roller coaster.

“Calories are quite literally energy for our bodies—and the foods you choose can directly influence your energy levels,” says Mackenzie Burgess, a registered dietitian nutritionist and recipe developer at Cheerful Choices. “Nutritious, balanced meals and snacks help provide steady fuel, while overly sugary, ultra-processed foods can cause spikes and crashes, leaving you tired and groggy.”

You can train your energy levels to become more consistent. The key is regularly fueling your body with the right balance of protein, healthy fats, fiber, and complex carbs.

Here’s what three experts recommend people eat to stay energized. 

Breakfast “breaks the fast” after hours of sleep and replenishes glucose, which is the main source of energy for your brain and muscles. “A balanced breakfast with protein and fiber boosts focus, stabilizes blood sugar, and prevents mid-morning crashes,” says Kelly-Marie Andersen, a clinical dietitian at NYU Langone Health. 

Burgess recommends a breakfast wrap with a plant-based protein, scrambled eggs, and sautéed veggies for a mix of protein, complex carbs, and fiber, or a cup of Greek yogurt with fruit.

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If your mornings are a blur, breakfast doesn’t have to be elaborate. “It can be as simple as eggs, yogurt, oatmeal, or whole-grain toast,” says Andersen. “Skipping it can lead to low energy, overeating, and make it harder to meet daily nutrient needs. One of my professors left me with an adage that’s always stuck: ‘Eat breakfast like a king, lunch like a prince, dinner like a pauper.’”

The key is avoiding the temptation to grab only refined carbs, like a bagel or pastry. The body digests these quickly, spiking blood sugar and setting you up for a crash by about 10 a.m., Burgess says.

Think of your blood sugar like a fuel line to the body. Stable levels mean steady energy, and big swings cause energy crashes. “When we eat a balanced meal with protein, carbs, and fat, our blood sugar rises and falls gently—more like a smooth hill,” says Burgess. “Eating something made up of simple carbs, like a pastry alone, will make blood sugar shoot up fast and crash, leaving you feeling drained.”

Research shows that even healthier carbs eaten alone, like a big fruit smoothie without protein or fat, can cause the same spike-and-crash pattern. Pairing carbs with protein has been shown to slow digestion and help maintain stable glucose levels for hours.

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To keep your blood sugar stable, Andersen recommends pairing carbs with protein or fat at every meal and snack, choosing whole grains over refined grains, and avoiding going more than four or five hours without eating.

Some energy-stabilizing combos include apple slices with peanut butter, whole-grain toast with eggs, or a small baked potato topped with Greek yogurt. “These combos give you immediate fuel plus lasting power, keeping you energized and satisfied for hours,” Andersen adds.

Snacks are your secret weapon against the dreaded afternoon slump—if you choose wisely.

Protein is key. A 2019 study suggests that snacks should contain at least 10 grams of protein for optimal satiety and to prevent overeating later in the day. In other words, a protein-rich snack isn’t just good for your energy—it can help you make better choices at your next meal.

Jordan Hill, a sports dietitian at Top Nutrition Coaching in Los Angeles, has a few favorite energy-focused snacks: Greek yogurt with berries, apple slices with peanut butter, hard-boiled eggs with avocado, walnuts and dried fruit, veggies with hummus, and cheese with whole-grain crackers.

And remember, snacking doesn’t have to mean packaged foods. Leftovers from dinner, a small salad with tuna, or roasted chickpeas can be just as quick—and far more nutrient-dense—than a granola bar, Hill adds. 

Creating a balanced meal keeps your energy humming. Burgess suggests following an energy-boosting meal template like this:

• 1 cup fiber-filled carbs (quinoa, sweet potatoes, corn, fruit)
• 4 oz protein (chicken, salmon, tofu, beans, eggs)
• 1+ cups veggies (leafy greens, broccoli, peppers)
• ¼ cup healthy fats (avocado, nuts, olive oil, hummus)

The USDA’s MyPlate guidelines echo this ratio—half your plate goes to fruits and vegetables, a quarter is for protein, a quarter for whole grains, plus a smattering of dairy and healthy fats. This combination ensures you’re getting quick fuel from carbs, steady energy from protein, and sustained fuel from fats.

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To keep things interesting, Burgess recommends rotating your proteins and produce each week. Try swapping salmon for chickpeas in a grain bowl or replacing spinach with roasted Brussels sprouts. 

Research shows that variety in meals not only increases nutrient intake but also boosts satisfaction, making it easier to stick with healthy eating long term.

Macronutrients—carbohydrates, protein, and fat—play unique and essential roles in keeping your energy steady throughout the day.

Carbohydrates are the body’s primary and preferred source of energy. “This is because they are easily digested and absorbed into glucose, the nutrient that provides the brain and body with energy,” says Hill. While all carbs convert to glucose, complex carbs—like oats, quinoa, brown rice, and starchy vegetables—contain more fiber, which slows digestion. “Eating complex carbs, which are just carb choices with more fiber, encourages a slower rise and fall in blood sugars, keeping energy more stable,” Hill adds. 

Protein is the macronutrient that does double duty, supporting muscle repair while also helping manage blood sugar. “Protein slows digestion, prevents rapid blood sugar spikes, and keeps you full longer,” Hill explains. “Whether it’s eggs at breakfast, chicken or tofu at lunch, or Greek yogurt as a snack, adding protein to your meals ensures your energy release is steadier and your hunger is kept in check.”

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Fat is often misunderstood, but it’s just as important for energy as carbs and protein. “Fat provides long-lasting energy because it is higher in calories per gram compared to carbs and protein,” says Hill. “It also slows digestion, preventing rapid blood sugar spikes similar to what protein does.” Healthy fats—like those found in nuts, seeds, avocado, and olive oil—not only fuel you for the long haul; they also help your body absorb key fat-soluble vitamins A, D, E, and K.

A truly balanced diet includes all three macronutrients in the right proportions. Cutting any one too drastically can lead to fatigue, nutrient deficiencies, and intense cravings. In fact, research on overly restrictive diets—like extremely low-carb or low-fat plans—has found they often result in decreased physical performance and increased tiredness. When carbs, protein, and fat work together, they create a steady, reliable energy supply that supports both mental clarity and physical stamina.

Even mild dehydration—just 1–2% loss of body weight in fluids—can make you feel sluggish, unfocused, and moody, Hill adds. Aim to drink about half of your body weight in ounces of fluids daily, and include water-rich foods like cucumber, oranges, and watermelon in your diet.

For all-day energy, spread fluid intake evenly through the day to avoid “catch-up chugging” in the evening.