Nutritionist Cynthia Sass’s Tips for Eating for Energy (Plus 3 Days of Meal Ideas)

When you’re running low on energy, what’s the first thing you reach for? If you’re like many, it may be a cup of coffee, a matcha, or even an energy drink.

According to Cynthia Sass, MPH, MA, RDN, CSSD, you may want to adjust your diet if you find that you’re often feeling tired, sluggish, or without much energy. Sass is a performance nutrition and wellness consultant who has worked with MLB, NBA, and NHL teams and one-on-one with clients to help optimize their nutrition.

“Fatigue is often a symptom that something is out of balance,” she says. “I like to think of it as an opportunity to reflect on lifestyle habits.” Some of those habits may include eating too many overprocessed foods, skipping meals, or having a diet that’s missing key nutrients.

Here are Sass’s answers to the most common questions about how nutrition affects energy levels — and the best foods to reach for instead of your third cup of coffee.

Why is food so important for sustained energy?

“Certain nutrients power cell activity and others provide the building blocks to maintain, heal, and repair bodily tissues, both of which are tied to energy,” Sass says. “Eating the right types and amounts of foods at the right times — and maximizing the quality of what you eat — can have a huge impact on energy and overall bodily functions. The phrase ‘You are what you eat’ is literally true!”

Is food better for energy than caffeine or other quick fixes?

 “Absolutely,” Sass says. “Quick fixes like caffeine and sugar are like band aids that cover up fatigue temporarily. And unfortunately, both can trigger rebound slumps that lead to feeling even more drained. True energy comes from being properly hydrated, powering cells with nutrient rich fuel, and eating in ways that support proper sleep as well as metabolic, immune, and gut health. Instead of chasing energy I advise my clients to strive for balance and consistency, which naturally result in feeling more energized.”   

If you’re feeling tired, what are the best foods to eat for a boost of energy?

“A snack or drink can only help so much,” Sass says. “Optimally the goal is to establish consistently healthful patterns to optimize energy.”

While Sass ideally wants her clients to work toward overhauling their eating habits holistically, she understands that sometimes, you just need a quick boost of energy. “When my clients feel tired, I typically recommend drinking some water and eating an anti-inflammatory, nutrient-rich whole food snack that helps balance blood sugar and insulin levels,” she says.

Some examples include:

• Fresh fruit with nuts
• Veggies with hummus
• Energy balls made with oats, nut butter, and seeds
• Roasted chickpeas with fresh fruit
• Celery stalks filled with all-natural nut butter sprinkled with dried tart cherries
• Extra virgin olive oil popcorn with nutritional yeast
• Yogurt with fresh fruit
• A hard-boiled egg or two with avocado
• Chia pudding with fresh fruit
• A few nut butter-stuffed dates

What is the best way to eat for long-term energy?

“Based on my years of working with people one-on-one, I have found that there are some foundational habits that tend to support long-term energy,” Sass says.

Here are a few tips she gives to her clients who want to eat for more energy:

1. Prioritize whole, naturally nutritious foods and minimize excess added sugars and ultra processed foods. “Try to avoid or reduce foods produced with industrial steps and/or ingredients you can’t make in your own kitchen,” Sass says.
2. Time the daily “eating window” with the body’s natural clock. “This usually means eating breakfast within an hour of waking up and not eating 3-4 hours before bed,” Sass says.
3. Consistently eat balanced meals. “I generally advise my clients to build meals that include lean, high quality protein, a generous portion of colorful non-starchy veggies, a source of healthful plant-based fat (like avocado, olives or extra virgin olive oil, nuts, and seeds), and a moderate portion of whole food carbohydrates,” Sass says. “This four-part combo helps nourish and energize by providing a balance of macronutrients, antioxidants, and micronutrients.”  
4. Establish regular mealtimes. Sass recommends maintaining a daily “eating window” to avoid eating too close to bedtime or waiting too long to eat after waking.
5. Stay hydrated. “This generally means aiming for 46-64 ounces of water spread evenly throughout the day,” Sass says.
6. Eat mindfully. “Use your senses to enjoy each meal and snack,” Sass says. She also recommends “tuning into natural hunger and fullness cues” to stop when satiated and comfortably, but not overly full.

What are some foods to avoid if you’re looking to avoid feeling tired or sluggish?

 According to Sass, try limiting or avoiding these foods if you’re hoping to avoid an energy slump:

• Ultra processed foods (packaged products with unrecognizable ingredients)
• Fast food and fried foods
• Large portions of refined carbs (e.g. white rice, bread, pasta, pretzels, crackers)
• Foods with lots of added sugar (e.g. sugary drinks, candy, sugary cereal, desserts)
• Fatty red meats, large portions of animal protein and animal-based fats (e.g. butter, creamy sauces, large portions of cheese)
• Foods one is intolerant of or sensitive to (e.g. dairy if lactose intolerant or gluten if one has non-Celiac gluten sensitivity)
  Note: allergic foods should always be avoided
• Excess caffeine or late-day caffeine
• Alcohol

Nutritionist Cynthia Sass’s Energy-Boosting Meal Plan

Ready to eat for more energy? Try these simple, stress-free, and nutritionist-approved recipe ideas for every meal of the day. Disclaimer: the meal combos included are simply examples, not personalized guidance; please work with a personal healthcare provider for tailored dietary advice and consult with your provider before changing your diet.

Breakfast Ideas:

• Smoothie made with plain, unsweetened protein powder + fresh or frozen kale + nut/seed butter + frozen berries + Medjool date + water or plant-based milk
• Scramble made with egg whites or tofu + veggies (like spinach, tomato, onion, mushrooms) + avocado + side of fresh fruit
• Cottage cheese + veggies (like minced red bell pepper, cucumber, celery) + Kalamata olives + cooked, chilled quinoa

Lunch Ideas:

• Wild-caught salmon + ready-to-eat greens and raw veggies (like cherry tomatoes, cucumber, onion) + olive tapenade + cooked wild rice
• Tempeh + shredded kale and leftover roasted veggies (like red bell pepper, onion, eggplant) + herbed tahini + roasted sweet potato
• Chicken breast + romaine and apple cider vinegar slaw + walnuts + garbanzo beans

Dinner Ideas:

• Extra lean ground turkey + sauteed veggies (like kale, peppers, onions) and salsa + avocado or guacamole + black beans
• Air-fried tofu + teriyaki stir fried veggies (like broccoli, onions, bell pepper, zucchini) + cashews + steamed brown rice 
• Chicken breast + blistered tomatoes and sauteed mushrooms + pesto + cooked brown rice pasta