Needless to say, maintaining your energy levels throughout the day is the only way to stay fit and healthy. It means that you won’t feel the need to reach for unhealthy snacks and sugary sodas that can mess up your blood sugar levels by making it spike and crash dramatically. Instead, make sure to opt for healthy foods and drinks that are both nutritious and energy-boosting. Here’s a list of twelve foods and drinks that can give you enough energy and help you stay focused all day long. All you have to do is to stay with us and keep on reading. Just check out our list and you’ll learn how to improve your meals and balance them out. Enjoy!

Fatty fish

In case you didn’t know, fish is one of the healthiest foods in the world. It’s rich in essential nutrients such as protein and vitamin D, as well as omega-3 fatty acids that are vital for your brain and body. This is particularly true for fatty cold-water fish, including salmon, tuna, and sardines, as these are naturally higher in omega-3 fatty acids than other types of fish. Omega-3s are crucial for your health because they can reduce inflammation in your body. Did you know that inflammation can often result in fatigue? That’s right, which is why you should incorporate fatty fish into your diet. Besides that, fish is also rich in vitamin B12. This vitamin, in combination with folic acid, produces red blood cells and helps iron work better in your body. Optimal levels of iron and red blood cells will inevitably boost your energy, too!

Sweet potatoes

Apart from being super delicious, sweet potatoes are a good source of energy as well. And do you know why that is? Well, it’s because 100 grams of sweet potatoes have up to 25 grams of complex carbs. Yes, we know that it probably sounds scary, but you know what? Complex carbs are amazing since your body will digest them slowly and provide a steady supply of energy! That’s right, so try not to skip sweet potatoes in your diet. Besides that, these are rich in fiber and manganese, too. Did you know that 100 grams of sweet potatoes have 564% of the recommended daily intake for vitamin A? Oh, yes, and this is a good enough reason to introduce them to your everyday meals! Vitamin C is present in this amazing food, too, which makes it a great immune boost at the same time!


Speaking of energy-boosting fruits, bananas are in the first place on our list for a good reason. First of all, they are a fantastic source of the aforementioned complex carbs. It means that they will give you enough energy throughout the day. Besides that, bananas are rich in potassium and vitamin B, both of which can boost your energy levels. The great thing about this fruit is that you can take it with you wherever you go. All you have to do is to peel it with your hands, which makes it super convenient and mess-free. However, if you don’t want to eat a banana alone, you can always make a healthy banana smoothie or incorporate it into your favorite oatmeal recipe. As bananas are a good natural source of sugar, you won’t have to sweeten your oatmeal. Does it get better than that? We don’t think so!


Whole-grain oatmeal is another incredible source of energy, so make sure to take it into consideration. Firstly, oats are rich in fiber – just one cup of oats will provide you with about 4 grams of fiber. Even though they contain both soluble and insoluble fiber, oats are known for lowering cholesterol and decreasing the risk of diabetes. Besides that, they will help you feel fuller for a long period of time. It’s exactly what makes them one of the most popular breakfast choices. Apart from fiber, oats also contain essential vitamins, minerals, and phenolic compounds. This amazing combo is highly likely to energize your body and help you stay focused throughout the day. Of course, be sure to add fruits such as banana or nuts rich in healthy fats to your oatmeal. This is a great way to come up with an energizing and nutritious meal you’ll love!

oatmeal nutrition energy


Do we even have to emphasize the importance of coffee when it comes to your energy levels? We don’t think so, and it’s because coffee has always been one of the people’s absolute favorite energy boosts. This is because coffee contains caffeine, a natural stimulant that helps you stay alert and become more productive. Besides that, polyphenols are present in coffee as well. They can help your entire body function better by reducing oxidative stress in the cells. Since coffee is famous for its energizing properties, the majority of companies tend to equip their offices with the best coffee machines out there. So, if you need an instant energy boost, take a break and enjoy a cup of Lavazza office coffee. Trust us when we say that you’ll feel much better and more energized. It’s a promise, so don’t skip it and you’ll see what we were talking about!


Apart from the aforementioned oatmeal, eggs are another popular breakfast choice for millions of people from all across the globe. It’s because they are super-rich in protein and nutrients that can provide you with sustainable energy. Did you know that just one hard-boiled egg contains about 6 grams of protein and 5 grams of fat? That’s right, and there are many more vitamins and minerals, too. These will help you stay energized and focused on your daily task, without feeling the need to reach for unhealthy snacks throughout the day. It’s because eggs will make you feel full much longer than other snacks or breakfast choices. This is essential because it’ll prevent sugar cravings that are often a result of eating foods rich in simple carbohydrates. The best thing about eggs is their versatility. They can be eaten in many different ways, at any time of the day!

Green tea

Similarly to coffee, green tea also contains caffeine that can help you get energized. However, tea contains a much smaller amount of caffeine than coffee. For example, one cup of green tea has between 30 and 50 mg of caffeine. On the other hand, a cup of plain, brewed coffee contains between 100 and 200 mg of caffeine. This is exactly why people who don’t enjoy overly caffeinated drinks – but still need a boost of caffeine – love to drink green tea. Aside from that, this type of tea has compounds that can reduce inflammation and oxidative stress in the body. Some people say that it can also help lower cholesterol, which is another benefit you shouldn’t overlook. Did you know that green tea is an excellent energy booster for physical activity? That’s right, so give it a try and you won’t regret it!

Peanut butter

Were you a fan of PB&J sandwiches when you were a kid? If your answer is ‘yes’, we must say that you really knew what you were doing! That’s right – peanut butter is one of the best energy boosters out there. Firstly, it’s super-rich in fiber, protein, and healthy fats. This is a winning combo if you ask us simply because it’ll help you feel full for hours after eating it. It’s a great benefit since snacking constantly throughout the day can make you feel drained. This is because your body has to digest continuously in that case, which can take a toll on your energy levels and well-being in general. You can eat peanut butter with whole-grain bread and combine it with a banana for more energy. Also, you can put it in your oatmeal or any smoothie recipe. Possibilities are truly infinite with this one!

Dark chocolate

Chocolate lovers out there – unite! You’ll be thrilled to hear that dark chocolate is one of the best and easiest ways to increase energy. Compared to milk chocolate, dark chocolate has much less sugar and much more cocoa. Since it has less sugar, it means that it’ll give you a steady supply of energy throughout the day. On the contrary, chocolate that is high in sugar will cause blood sugar levels to rise dramatically and crash later on. Such changes in blood sugar levels are detrimental to your energy levels, which is why you should opt for dark instead of milk chocolate. Its high cocoa content means that it’s rich in antioxidants such as flavonoids. Besides that, dark chocolate is beneficial for the cardiovascular system as it helps pump the blood around the body. Since blood carries oxygen, you’ll instantly feel more alert and awake!


Needless to say, avocados are some of the most popular fruits all across the world these days. The reasons for that are more than good, and the first one is the fact that avocados are extremely nutritious. They are rich in healthy fats, aka monounsaturated fats that can lower bad cholesterol when you eat them in moderation. It makes avocados extremely beneficial for heart health, which is why you should switch from saturated to unsaturated fats ASAP. Apart from healthy fats, avocados also contain nearly 20 vitamins and minerals such as potassium, folate, and vitamins B6, C, and E. There is also fiber that’ll help you feel full longer. Even though they have a lot of calories, avocados are low in sugar. The good fats in them can increase your energy levels and reduce chronic inflammation. So, give them a try and you’ll love the outcome!



Even though quinoa is a seed, a lot of people treat it as a grain. However, it doesn’t really matter what it is, as long as it has numerous health benefits, right? It can also boost your energy levels and help you stay focused throughout the day. This is because quinoa is a complete protein – it contains all nine essential amino acids our bodies can’t naturally make. Besides that, it’s gluten-free, which means that you can safely eat it if you are intolerant to gluten. Apart from protein, quinoa is rich in fiber and carbohydrates as well. Amino acids combined with slow-release carbohydrates are an excellent energy source – especially when compared to a short burst of glucose that comes from other grains. Just don’t skip it and you’ll see its phenomenal benefits!


The majority of nuts are a blend of healthy fats, protein, and carbohydrates, which makes them a great source of energy. Also, they are typically rich in vitamins and minerals such as calcium, magnesium, and phosphorus. Similarly to fish, nuts are packed with fatty acids, too. They are known for reducing inflammation that can reduce fatigue at the same time. However, remember that nuts are very high in calories. You should eat hazelnuts, walnuts, cashews, pistachios, almonds, and similar ones in moderation, so that you don’t end up gradually gaining weight. If you don’t want to eat them alone, you can always add them to your smoothies or oatmeal. They’ll inevitably add a richer flavor and a fuller texture to your snacks and meals, so try not to skip them. Trust us when we say that you’ll feel more energized once you incorporate them into your everyday diet!

As you can tell, there are so many amazing foods and drinks that’ll give you an instant energy boost. Of course, the aforementioned ones are the best ones out there, so don’t wait any longer and give them a try. The combination of essential nutrients will give you enough energy and keep you full for hours. It means that you won’t feel the need to reach for unhealthy snacks throughout the day. Once you feel completely full, you’ll be able to focus on your everyday tasks and tackle them with success. So, if that’s your top goal, just stick to our list and incorporate these foods and drinks into your diet. One thing is certain – you won’t make a mistake if you make it happen!