20 foods that give you energy

Feeling low on energy? Get inspired to fuel your day the healthy way with our top picks of energy-boosting foods, with delicious recipes to spark your creativity. You can also check our our lists of high-fibre foods, gut-healthy recipes and high-calorie foods to try.

Get your day off to a great start with our five tips for your morning routine and then wind down in the evening with our mindful evening routine tips.

What is a high-energy food?

The type and quantity of food you consume throughout the day has a big impact on how energetic (or tired) you will feel. While all foods will give you energy through calories, certain foods, such as those we've listed below, offer nutrients such as B vitamins, healthy carbohydrates, energising fats and satisfying proteins to help you stay alert and focussed throughout your day.

20 high-energy foods to fuel your day

1. Bananas

These healthy pancakes are dairy- and gluten-free, as well as being low in calories. Made with just three ingredients, they are super-quick to whip up, and the peanut butter makes them sturdy, so they’re easy to flip.

A great way to use up overripe bananas, our classic banana loaf requires just six ingredients and is perfect for a teatime treat or breakfast snack.

2. Brown rice

Try this healthy hoisin-glazed tofu with stir-fried brown rice. It's a really simple vegan dish that's perfect for lunch or dinner. It offers protein-rich tofu and plenty of green vegetables, too.

Or try this low-calorie soup, combining chorizo, broccoli and brown rice to create a warm and hearty meal. It is easy to make and suitable for freezing if you want to make a big batch for later.

3. Oily fish

Traybakes are the midweek saviour. This vibrant curried salmon dish is full of healthy omega-3 fatty acids and antioxidants – great for maintaining a healthy mind and skin. Serve as is, or add a nutritious grain like brown rice or spelt when you're extra-hungry.

This nourishing sumac-frilled salmon recipe packs in 10 different plant foods thanks to a vibrant, no-cook fattoush made with beetroot, cucumber, feta and plenty of fresh herbs.

Not a salmon person? Check out more healthy fish recipes.

4. Sweet potato

Pack more of this versatile and filling veg into mealtimes with this sweet potato and lentil curry. A vibrant low-calorie vegan dinner idea, it's made with coconut milk and plenty of spices.

This sweet potato and quinoa chilli makes a great veggie alternative to the traditional chilli. It's under 500 calories and is packed with flavour, so you won't miss the meat.

5. Eggs

Jazz your omelette up with plenty of grated courgettes, kale, peas and chilli flakes, then serve alongside cherry tomatoes dressed simply with white wine vinegar.

Next, try one of these quick and easy one-pan egg recipes, from punchy chilli eggs to cheesy mushroom and brie omelette.

6. Coffee

Making great coffee doesn’t require expensive kit or masses of specialist knowledge, but a little advice will ensure you brew a flavourful, aromatic cup every time. Learn how to make the perfect brew at home with our simple guide.

7. Apples

Rethink apples by incorporating them into savoury dishes at mealtimes. Try this spelt and apple salad with crispy nuts and seeds, for instance, as a light lunch or starter, or try this hearty smoked mackerel salad with crunchy apple and beetroot for an easy midweek meal.

8. Oats

Get more oats into your diet by starting your day with our berry and nut butter porridge. It's also packed with fruit and nuts, making it a hearty and healthy breakfast that's great after a workout.

This healthy, no-fuss recipe for overnight oats can be prepped just five minutes the night before, ready for you in the morning. Customise with your choice of fruit, nuts, seeds and other toppings.

9. Quinoa

This vibrant, crunchy Mediterranean-inspired salad is packed with protein-rich quinoa, roasted almonds, fresh herbs and a quick oregano and lemon dressing.

Alternatively, try our lightly spiced quinoa and chicken tagine. This one-pot recipe is easy to make and low in calories, for a healthy family meal.

10. Dark chocolate

Replacing cream and egg whites with avocado makes this chocolate mousse recipe naturally light and creamy without the extra sugar! Top with chopped hazelnuts for texture, or cocoa nibs for a little indulgence.

11. Yogurt

Peanut butter is a breakfast staple, and, as this fruity, tangy, crunchy creation proves, its potential goes far beyond simply topping toast. Try this peanut butter and jelly breakfast parfait to start your day.

12. Hummus

This velvety chickpea dip makes a great addition to any sharing feast. Plus, making your own hummus is easier than you'd think. Serve your homemade hummus with veg, focaccia or savoury biscuits to create this effortless entertaining platter.

13. Lentils

This wholesome spiced squash, spinach and lentil soup not only packs in 18g of plant protein per serving, but it also provides a great source of vitamin A from the butternut squash, and iron from the spinach. Simply leave out the yogurt garnish (or try topping with a dollop of coconut yogurt) to make this vegan.

Or try this comforting dhal recipe with fried okra for a punchy veggie dish.

14. Avocado

Avocados make salad dressings and ice creams super-creamy, so use them in an innovative way in our avocado fusilli pasta. It’s a great way of using up overly ripe avocados, which give the pasta sauce a lovely, silky texture.

A chunky texture and fresh chillies are the key to the perfect guacamole dip. Follow our easy recipe to make your own in just 15 minutes.

15. Green veggies

This nutrient-rich brassica is a great source of fibre. Put it to work in our recipe for broccoli and peanut soba noodles – it's really easy to make, and ready in 20 minutes or less. The fresh greens are a great combination with the noodles, while the roasted peanuts add a crunchy texture.

Match purple sprouting broccoli with a blue cheese and garlic dressing in this healthy broccoli and blue cheese salad – sprinkle with toasted almonds for added crunch.

16. Nuts

This asparagus, saffron and almond pilaf is a lovely spring dish. Asparagus is officially in season at the end of April, but might be in the shops a bit earlier, depending on the weather.

For a satisfying savoury dish, try roasted cabbage steaks with hazelnut dressing. Or add the crunch of walnuts to this delicious dish of charred onions with balsamic and ricotta.

17. Seeds

Pumpkin seed butter makes the perfect vegan toast topper for breakfast. Serve with apple and chia seeds for an energy-boosting brekkie. Add date syrup for sweetness, or leave out for savoury toast toppings.

18. Beans

Tuck into a comforting bowl of butter bean orzo with the fresh, punchy flavours of harissa and red pepper. Or make comforting beans on toast a bit fancier with our vegetarian low-calorie recipe for two. The best bit? It only takes 20 minutes to make.

19. Beetroot

Feel refreshed, rejuvenated and ready to go with this vibrant juice recipe, made with just three ingredients.

Or, make this vibrant beetroot, freekeh and spring onion salad. Packed texture, it makes for an impressive starter or side dish and is really simple to put together.

20. Edamame

Our 30-minute aubergine teriyaki bowl is packed with fresh flavours of crunchy radishes, fiery ginger and zesty lime, topped off with a handful of frozen edamame beans to make it extra-filling.

Or check out this easy, warm salad recipe with black rice, crunchy edamame and juicy prawns. This punchy salad is an easy midweek meal for two, plus it's low in calories.

Tracey Raye was the health editor for olive and BBC Good Food. Tracey, MSc, is a registered nutritionist, holding a master’s degree in Personalised Nutrition. She is passionate about harnessing the power of all things health and well-being – in a way that enhances, rather than limits our lives. She covers our nourishing recipes and collections, oversees our health strategy and stays adrift of the latest health and lifestyle trends in order to bring you the tools and inspiration you need to find what health means for you.