Energy Menu Plan
Many people have less energy than they would like to have. If you are suffering from a chronic lack of energy it is advisable to get checked out by your doctor as you may have an underlying imbalance such as anaemia. Whilst lack of energy can have many causes commonly a blood sugar imbalance, nutrient deficiencies and/or adrenal fatigue are at the heart of it.
These are often caused by eating a diet high in sugar, refined carbohydrates, processed foods, caffeine, alcohol and low in fresh whole foods. Chronic stress also has a negative effect on body function and energy.
The following diet is designed to give sustained energy, to keep blood sugar levels balanced, to support the adrenal glands and to increase nutrient levels.
A star * means there is a recipe available.
WEEK 1
MONDAY
Breakfast
Porridge made with cinnamon. Sprinkle on some hulled hemp seeds after serving.
Mid morning snack: A pear and a few walnuts
Lunch
Tinned pilchards mixed into carrot slaw*
Mid afternoon snack: Hummous* with celery sticks
Dinner
Lentil and buckwheat bake* with steamed vegetables.
Make enough of the bake for tomorrow’s lunch as well
Evening snack: A few almonds
TUESDAY
Breakfast
Quinoa flakes porridge: put some quinoa flakes in a bowl and pour on freshly boiled water. Stir well, cover and leave to soak for 15-20 minutes until the water has been absorbed. Stir in some tahini.
Mid morning snack: ½ a grapefruit
Lunch
Lentil and buckwheat bake with green salad
Mid afternoon snack: Hummous with carrot sticks
Dinner
Grilled halibut with stir fried green vegetables*
Evening snack: 2 oat cakes with pumpkin seed butter
WEDNESDAY
Breakfast
Millet coconut porridge: heat 1/3 cup of millet in a pan with 2/3 cup of water and 1/3 cup of oat or rice milk. Stir in a tsp of creamed coconut towards the end of cooking.
Mid morning snack: ½ a grapefruit
Lunch
Haricot and mushroom soup* with grated vegetable salad*
Make enough soup for tomorrow as well.
Mid afternoon snack: cannellini bean dip* with celery sticks
Dinner
Grilled Salmon with stir fried vegetables*
Evening snack: A small pot of natural yoghurt
Put some barley flakes to soak in oat milk and natural yoghurt for tomorrow’s breakfast.
THURSDAY
Breakfast
Soaked barley flakes. Stir in some ground flax seeds and hulled hemp seeds.
Mid morning snack: apple slices with tahini sauce*
Lunch
Haricot and mushroom soup from yesterday with grated beetroot and sesame salad*
Mid afternoon snack: cannellini bean dip with cucumber sticks
Dinner
Courgette tortilla* with green salad. Make enough tortilla for tomorrow as well.
Evening snack:Oat cakes with cannellini bean dip
FRIDAY
Breakfast
Buckwheat groats porridge: cook the buckwheat groats in 3 times the amount of water with the lid on until all the liquid has been absorbed. Stir in some grated ginger and a tsp of miso towards the end of cooking.
Mid morning snack: 1/2 cup of blueberries and a few sunflower seeds
Lunch
Courgette tortilla with rocket and sprouted lentils salad
Mid afternoon snack: A few Brazil nuts
Dinner
Chickpea and cauliflower curry* with rice. Make enough of both for tomorrow.
Evening snack: 2 oat cakes with pumpkin seed butter
SATURDAY
Breakfast
Rice porridge: reheat last night’s rice in extra water or rice milk and stir in a tbsp of pumpkin seed butter once served.
Mid morning snack: A vegetable juice: juice 2 stalks of celery, a small handful of Swiss chard and a beetroot. Stir in ½ tsp of wheat grass powder
Lunch
Chickpea and cauliflower curry from last night with a green salad
Mid afternoon snack: ½ a grapefruit
Dinner
Baked trout with almonds and roasted fennel*
Evening snack: A small pot of natural soya yoghurt
Put some oat flakes in oat milk to soak for tomorrow’s breakfast. Stir in a tsp of cinnamon
SUNDAY
Breakfast
Soaked oat flakes. Sprinkle on some chopped hazelnuts.
Mid morning snack: ½ a grapefruit
Lunch
Carrot and almond loaf* with a mixed baby leaf salad. Make enough of the loaf for later as well.
Mid afternoon snack: A vegetable juice: juice 1 carrots, 1/2 cucumber and a piece of root ginger.
Dinner
Roast chicken with roasted courgettes, fennel and peppers.
Evening snack: A slice of carrot and almond loaf
Put some rye flakes to soak in rice milk for tomorrow’s breakfast.
WEEK 2
MONDAY
Breakfast
Soaked rye flakes. Sprinkle on some chopped almonds.
Mid morning snack: ½ a grapefruit
Lunch
Sardine salad: mix a tin of sardines with rocket, baby leaves, tomatoes, and cucumber. Sprinkle on an olive oil and cider vinegar dressing.
Mid afternoon snack: A handful of pumpkin seeds
Dinner
Quinoa and nut roast* with steamed vegetables and tamari gravy*. Make enough of the nut roast for tomorrow.
Evening snack: A small pot of live natural yoghurt
TUESDAY
Breakfast
Toasted rye bread with pumpkin seed butter
Mid morning snack: A cup of raspberries and a small handful of hulled hemp seeds
Lunch
Nut roast with green salad
Mid afternoon snack: Hummous with celery sticks
Dinner
Lemon sole with mushy peas* and steamed vegetables
Evening snack: A baby avocado
WEDNESDAY
Breakfast
Buckwheat flake porridge: put some buckwheat flakes into a bowl and pour on freshly boiled water. Stir in a tsp of almond butter.
Mid morning snack: A handful of goji berries and some hazlenuts
Lunch
Chickpea and coriander soup* with red cabbage and celery salad*.
Make enough soup for tomorrow as well.
Mid afternoon snack: A piece of sourdough rye bread with tahini
Dinner
Spinach frittata* with green salad.
Evening snack: A few freshly shelled walnuts
THURSDAY
Breakfast
Porridge. Stir in a tsp of hazelnut butter after serving.
Mid morning snack: ½ a grapefruit
Lunch
Chickpea and coriander soup with celeriac and carrot salad*
Mid afternoon snack: A few hulled hemp seeds
Dinner
Grilled trout with stir fried vegetables*
Evening snack: A small pot of natural soya yoghurt
FRIDAY
Breakfast
Quinoa porridge. Put 1/3 cup of quinoa in a pan with 1 cup of water. Simmer until all the water has been absorbed. Stir in a tsp of hazelnut butter after serving.
Mid morning snack: a cup of blueberries and a few almonds
Lunch
Mackerel salad*
Mid afternoon snack: A few Brazil nuts
Dinner
Rice and beans*.
Evening snack: A baby avocado
Soak some buckwheat flakes overnight in rice milk.
SATURDAY
Breakfast
Soaked buckwheat flakes. Stir in some pumpkin seeds and hemp seeds.
Mid morning snack: Carrot, celery and fennel juice. Juice a carrot, 1 bulb of fennel and 2 celery stalks with a handful of parsley. Stir in ½ tsp of spirulina.
Lunch
Butterbean soup* with green salad. Make enough of the soup for tomorrow as well.
Mid afternoon snack: Hummous with vegetable crudités
Dinner
Lemon chicken with vegetables*. Make extra for tomorrow as well.
Evening snack: 2 oat cakes with hummous
Put some barley flakes to soak for tomorrow’s breakfast
SUNDAY
Breakfast
Soaked barley flakes. Sprinkle on some ground flax seeds.
Mid morning snack: Pink juice: juice 1 beetroot, with a red cabbage leaf and ½ a cucumber.
Lunch
Chicken soup. Use last night’s left over lemon chicken to make a soup. Add some chopped swiss chard and celery. Serve with carrot slaw*
Mid afternoon snack: Hummous with celery sticks
Dinner
Tempeh with roasted vegetables and tamari gravy*
Evening snack: A small pot of natural soya yoghurt.
WEEK 3
MONDAY
Breakfast
Quinoa Porridge
Cook 1/3 cup of quinoa per person in 1 cup of water and ½ tsp of cinnamon with the lid on until all the water has been absorbed. (Cinnamon has blood sugar balancing properties). Sprinkle on some ground flax seeds once served.
Mid morning snack: A few almonds and a carrot
Lunch
Tinned mackerel with green salad leaves, sprouted lentils and an olive oil and lemon juice dressing.
Mid afternoon snack: Hummous* with celery. Make enough hummous to last a few days
Dinner
Tempeh stir fry* with brown rice and tahini sauce*
Make extra rice for tomorrow’s lunch and extra tahini sauce to use as a dip.
Evening snack: A baby avocado
TUESDAY
Breakfast
A spinach omelette.
Mid morning snack: Carrot sticks with tahini sauce from yesterday
Lunch
Bean and rice salad: mix a tin of mixed beans with the rice left over from last night and some grated carrot and rocket. Stir in a dressing of olive oil, lemon juice and grated ginger.
Mid afternoon snack: Hummous with oat cakes
Dinner
Red dragon pie* with green salad – make enough of the pie for tomorrow’s lunch
Evening snack: A small pot of natural soya yoghurt (Sojasun is best)
WEDNESDAY
Breakfast
Quinoa flakes porridge: put some quinoa flakes in a bowl and pour on freshly boiled water. Stir well, cover and leave to soak for 15-20 minutes until the water has been absorbed. Stir in some hazelnut butter.
Mid morning snack: Hummous with radishes
Lunch
Red dragon pie with green salad
Mid afternoon snack: a handful of sunflower seeds
Dinner
Salmon with stir fried vegetables*
Evening snack: Celery sticks and hulled hemp seeds
THURSDAY
Breakfast
Buckwheat flakes mixed with a dash of water and natural soya yoghurt with ½ tsp of cinnamon
Mid morning snack: an apple and a few almonds
Lunch
Sardine salad
Combine 1 tin of sardines with lettuce, rocket, cherry tomatoes, cucumber and fresh herbs with a dressing of olive oil and apple cider vinegar.
Mid afternoon snack: A few Brazil nuts
Dinner
Lentil dahl* with vegetables and brown rice. Make enough of the dahl and rice for tomorrow.
Evening snack: A baby avocado
FRIDAY
Breakfast
Rice porridge: heat up last night’s rice with extra water or rice milk. Stir in some ground flaxseeds and natural soya yoghurt once served.
Mid morning snack: ½ cup of raspberries and a few hazlenuts
Lunch
Lentil dahl from last night with green salad
Mid afternoon snack: Spicy bean dip* with carrot sticks. Make enough of the bean dip to last a few days.
Dinner
Baked mackerel with pine nuts, peas and steamed cauliflower and runner beans
Evening snack: Spicy bean dip with celery
Put some oat flakes and ½ tsp of cinnamon to soak in oat milk for tomorrow.
SATURDAY
Breakfast
Soaked oat flakes with cinnamon and oat milk: soak the oat flakes in oat milk overnight. Stir in some pumpkin.
Mid morning snack: ½ a grapefruit
Lunch
Mushroom omelette with green salad and sprouted lentils
Mid afternoon snack: Spicy bean dip with vegetable crudités
Dinner
Quinoa with roasted vegetables and sprouted chickpeas*. Make enough quinoa for tomorrow’s lunch.
Evening snack: ½ an avocado
Soak some almonds, sunflower seeds and hazelnuts in water for tomorrow.
SUNDAY
Breakfast
Energy drink: blend together some soaked almonds, sunflower seeds and hazelnuts with a tsp of carob powder and ½ tsp of spirulina
Mid morning snack: Vegetable juice – juice a carrot, 2 stalks of celery, some fennel and a piece of root ginger.
Lunch
Quinoa salad: mix last night’s left over quinoa with sprouted lentils, grated carrot, olive oil and fresh herbs.
Mid afternoon snack: Oat cakes with vegan pesto
Dinner
Chicken stir fry. Stir fry some chopped up chicken breasts with a selection of vegetables cut into batons or small pieces. Try carrots, courgettes, broccoli and chard.
Evening snack: ½ a grapefruit