Energy boost

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A nutritious, balanced, and energizing menu. Breakfast and lunch combine different foods capable of stimulating the nervous system, while dinner is studied to help you get a good night sleep and be at your best the next day.

Recommended Supplement: Ashwagandha (should contain at least 1200mg)

One of my favorites is Ashwagandha by Physician’s Choice, take 3 capsules in the morning.

This adaptogenic plant boosts energy, improves concentration and reduces stress.

BREAKFAST

Energizing Toast

1 slice of toasted bread. Choose between whole wheat, rye, sourdough, or other whole-grain alternatives

Choose one of the following spreads:

2-3 tbsp jam for the blood flow
Chocolate nut butter – Mix 1 tbsp of your nut butter of choice with 1 tsp cacao powder and optional 1/2 tsp cinnamon powder or vanilla extract

LUNCH

Energizing Fish Combo

180g-200g fresh tuna or salmon. Pan-seared in olive oil
Grilled eggplant – Drizzled with olive oil, fresh mint leaves and 1 tsp of tahini
40g-50g of one of the following whole grains: quinoa, buckwheat, millet, bulgur, couscous – boil and finish by quickly stir-frying in olive oil and chili flakes

What to drink: a cup of matcha or Americano/espresso (Suggested time: 15-20 minutes after breakfast)

DINNER

Creamy Zucchini “Risotto”

70-90g rice. Choose between wild rice, red rice, brown rice, or basmati rice
Zucchini cream – cook 2 zucchinis in olive oil and garlic. Put 1 ½ zucchini into a blender with 2 tsp of olive oil, ½ ripe avocado and optional spices. Blend until smooth and add to the rice. Add the remaining ½ zucchini. Stir well.
(Optional) 40-50g of ricotta cheese

Learn more about nutrition with The Fundamentals of Healthy Living - Available online!

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