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Healthy Eating

Here you will find tons of information about healthy eating and incorporating the principles of healthy nutrition into your daily life. Built around Dr. Cederquist’s nutritional foundation for healthy weight loss, these articles place a wealth of information right at your fingertips.

15 Energy-Boosting Foods for When You’re in a Hurry

Thanks to these foods that give you energy, you can take the rest of the day in stride, feel nourished, and do so even in a hurry!

15 Energy-Boosting Foods for When You’re in a Hurry


Being crunched for time is often a barrier to healthy eating, as it tends to influence decisions towards vending machines and drive thrus when needing a quick pick-me-up. Unfortunately, consuming that bag of chips or sleeve of cookies amidst a hunger pang can leave you with less energy after eating them.

But thanks to these foods that give you energy, you can take the rest of the day in stride, feel nourished, and do so even in a hurry!

15 Energy-Boosting Foods for When You're in A Hurry

1. Oats
2. Greek Yogurt
3. Cottage Cheese
4. String Cheese
5. Hummus
6. Nuts
7. Pumpkin Seeds
8. Apples
9. Oranges
10. Avocados
11. Edamame
12. Tuna
13. Hardboiled Eggs
14. Beef Jerky
15. Dark Chocolate

The Food That Gives You Energy

1. Oats

Oats might be small in size, but oh are they mighty in nutrients! Oats are jam-packed with fiber, iron, B vitamins, and plant-based protein.

The high-energy food is simple to prepare during a rushed morning: Simply combine a ½ cup of oats with 1 cup of water or milk, microwave for 1 ½ to 2 minutes, stir, and voila - an energy-boosting breakfast to keep you satisfied and energized throughout the morning! You can also add berries, nuts, cinnamon, and other toppings to rev up its nutritional content.

Making these overnight oats the night before a busy morning is a sure way to gift the nutrients the body needs to keep energized.

2. Greek Yogurt

Going Greek with your yogurt choice revs up the protein content, along with offering gut-healthy probiotics and bone-supporting calcium.

Greek yogurt is extremely versatile and pairs well with fruit, nuts, and granola to not only enhance its flavor, but boost its nutritional quantity.

3. Cottage Cheese

Cottage cheese was not termed the "dieter's food" for no reason... In fact, just a mere ½ cup packs 13 grams of protein sure to keep you satisfied when in a time crunch.

Scoop out and enjoy on its own or pair with fresh fruit, including pineapple and pear.

4. String Cheese

Being a dairy source, string cheese is loaded with calcium and supplies adequate protein and healthy carbs to sustain energy.

Stock up with a package of string cheese for a grab-n-go snack option and pair with a piece of fruit or chopped veggies for added fiber content.

5. Hummus

Hummus is a cherished plant-based protein source and supplies fiber and healthy fats to keep you feeling fuller for longer bouts of time.

Dip with a serving of whole wheat pita, cucumber slices, or carrot sticks for added fiber.

6. Nuts

From almonds to cashews, nuts are chockfull of healthy fats, protein, and other nutrients to help sustain energy levels. It is important to stick to a moderated portion size, though, as an ounce of nuts supplies an approximate 170 calories on average.

Nonetheless, nuts are extremely convenient and easy to take wherever you go, as they are nonperishable without the worry of spoilage. You can also prepare a homemade trail mix by combining favorite nut varieties with seeds and dried fruits.

7. Pumpkin Seeds

Like most nuts and seeds, pumpkin seeds offer healthy fats, protein, and small amount of carbohydrate. Pumpkin seeds are likewise valuable sources of potassium, iron, magnesium, zinc, copper, and selenium.

Snacking on a ¼ cup of pumpkin seeds costs a mere 180 calories and grants an energy boost when you are in a hurry.

8. Apples

Apples offer a high fiber content at a low calorie cost and provides significant amounts of vitamin C, potassium, and phytonutrients such as quercetin, catechin, and phlorizin.

Pair with a tablespoon of peanut butter for healthy fat and plant-based protein to keep hunger levels at ease and energy levels boosted.

9. Oranges

Need a little extra zing in your day? Peel up an orange!

Along with the invigorating smell, oranges and citrus fruits are rich in immune-boosting vitamin C. And not to mention, the water content of oranges is nothing short of hydrating and refreshing!

10. Avocados

Whereas fruits are primarily carb sources, avocadoes are a different fruit story...

Yes, avocado is full of fiber similar to other fruits, but it is also a rich sources of healthy fats, both of which are digested slower than simple carbohydrates and provide more sustainable energy.

11. Edamame

The plant-based edamame offers the perfect combo of protein, fiber, and healthy fats to give you an energy boost whenever you may need or want it.

In fact, just one cup provides an approximate 33 percent of daily protein needs and 26 percent of daily fiber needs! Additionally, edamame is nutritionally packed with vitamin K, manganese, magnesium, potassium, iron, and folate.

The edamame pods can be boiled in water, steamed, or microwaved. Once cooked, sprinkle with a little sea salt and eat the soybeans straight from the pods.

12. Tuna

Tuna is a convenient, nonperishable high-energy food that provides a generous combo of protein and omega-3 fatty acids.

Got five minutes? Whip up. mix a 5-ounce can of wild albacore tuna with a small avocado, diced carrots and celery, a tablespoon of lemon juice, and salt and pepper to taste.

But if grabbing and going, keep stocked with pouched tuna packets and pair with carrot sticks, cucumber slices, or whole grain crackers.

13. Hardboiled Eggs
Eggs are budget-friendly, all-natural, and nutrient-dense. In fact, at an approximate 17 cents per serving, eggs are considered the least inexpensive source of high-quality protein you can buy!

The yolks are one of the very few food sources naturally supplying vitamin D, while eggs are also a valuable source of choline, selenium, phosphorus, some B vitamins, and the antioxidants lutein and zeaxanthin.

Hard boil a dozen eggs at the beginning of the week and stock in the fridge for whenever you need an on-the-go snack.

14. Beef Jerky

Beef jerky is an appreciated packaged protein source, thus making it extra convenient when in a hurry!

But along with whopping 31 grams of protein per 3.5-ounce serving, beef jerky is rich in phosphorus, iron, vitamin B-12, and zinc.

15. Dark Chocolate

Yes, you read that correctly... You can kick your sweet tooth and energy levels simultaneously!

Research has shown snacking on dark chocolate can alertness and attentiveness. And not to mention, it contains monounsaturated fats and a healthy dose of various vitamins, minerals, and powerful antioxidants.

But to reap such benefits without overdoing it, look for dark chocolate products containing at least 70 percent cacao with minimal added sugars.



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