Skip the Coffee: 15 Foods That Give You Energy
There’s good news for folks trying to break their coffee habit: “Energy foods” can give you a similar pick-me-up without the dependency on caffeine or the need to go back for a second (or third) cup of Joe.
And while snacking on foods that give you energy may be slightly less convenient than filling your mug at the office coffee pot, they’re sure to keep you full, satisfied and at the top of your game for the rest of the day.
Below are 15 of the best energy-boosting foods to add to your meal prep rotation.
Jump to Section
- Oranges
- Leafy Greens
- Peppermint
- Nuts
- Dark Chocolate
- Oatmeal
- Bananas
- Berries
- Greek Yogurt
- Seeds
- Hummus
- Salmon
- Sweet Potatoes
- Eggs
- Water
- Learn To Cook With Foods That Give You Energy
1. Oranges
A boost of vitamin C from a citrus fruit like an orange can help support normal energy metabolism when you’re feeling run down. While oranges don’t act as stimulants, their natural sugars and hydration can contribute to a gentle lift without the sharp rise and fall that often follows sweetened coffee drinks.
2. Leafy Greens
Leafy greens support steady energy by supplying essential vitamins and minerals involved in oxygen transport and cellular function. Kale, spinach, collards and other dark greens are nutrient-dense energy-boosting foods that help your body maintain stamina throughout the day.
3. Peppermint
The mere aroma of peppermint has been proven to increase alertness according to a study on PubMed, making it a popular non-caffeinated option for a mental refresh. Peppermint tea or fresh leaves added to water can feel invigorating without directly stimulating the nervous system like coffee does.
4. Nuts
A handful of walnuts, almonds, cashews or pistachios can help curb fatigue between meals. Nuts are among the best foods for energy because they provide a mix of protein, carbohydrates and fats that digest slowly, supporting longer-lasting fuel rather than a quick spike.
5. Dark Chocolate
Dark chocolate earns a place among the best energy foods thanks to its small amount of caffeine and naturally occurring compounds that support blood flow. Choosing chocolate with at least 70 percent cacao allows you to enjoy these benefits while keeping added sugars in check.
6. Oatmeal
Oatmeal is a staple on healthy breakfast lists for good reason. Whole-grain oats provide fiber and complex carbohydrates that help you stay full and feel fueled.
Because oatmeal supports steady blood sugar levels, it’s one of the best foods for energy over longer stretches of time. Research published in The Journal of Nutrition also links regular oat intake with markers of improved heart and metabolic health.
7. Bananas
Bananas are a convenient energy-boosting food that comes in a naturally portable portion. With carbohydrates, fiber and potassium, bananas help replenish energy stores and support normal muscle function, making them a practical pre-workout snack.
8. Berries
Berries help satisfy sweet cravings while contributing vitamins, minerals and antioxidants. Their carbohydrate content offers usable energy, while fiber helps slow digestion so you feel more stable and focused between meals.
9. Greek Yogurt
Greek yogurt provides protein along with beneficial bacteria that support digestive health. These grab-and-go snacks work well for a midday energy boost or as fuel before exercise, especially when paired with berries or nuts for added carbohydrates and fats.
10. Seeds
Pumpkin seeds, chia seeds, flax seeds and squash seeds may be small, but they deliver fiber and fats that contribute to sustained energy. Minerals like magnesium, phosphorus and zinc play roles in normal energy production, making seeds a smart addition to meals and snacks.
11. Hummus
Hummus combines carbohydrates, fats and protein, helping your body stay fueled for longer periods. This balance makes it a satisfying option for managing hunger and maintaining energy, whether used as a dip, spread or sandwich filling.
12. Salmon
Salmon stands out among energy foods due to its protein content and B vitamins, which help the body convert food into usable energy. Its omega-3 fatty acids are linked to heart and brain health, including aspects of cognitive performance, according to research indexed by the National Center for Biotechnology Information.
13. Sweet Potatoes
Sweet potatoes are some of the best foods for energy when you need endurance rather than a quick jolt. Their complex carbohydrates digest gradually, while nutrients like vitamin C and magnesium support overall metabolic function.
14. Eggs
Eggs are a nutrient-dense source of complete protein, making them useful for meals or snacks when energy dips. B vitamins and healthy fats contribute to normal energy metabolism, helping you feel more alert and satisfied.
15. Water
Even the best energy-boosting foods work better when you’re properly hydrated. Drinking water throughout the day supports circulation, digestion and temperature regulation, all of which influence how energized you feel.
Fatigue is an early sign of dehydration, according to Harvard Medical School. If you want variety, some of the healthiest energy drinks can offer hydration along with carbohydrates or electrolytes, though water remains the foundation.
Learn To Cook With Foods That Give You Energy
If you struggle with fatigue or the afternoon slump, these high-energy foods offer practical ways to support energy without relying solely on coffee. They provide carbohydrates, protein and fats along with vitamins and minerals that contribute to long-term health.
Looking for new ways to prepare your favorite foods that give you energy? Taking cooking classes near you can help you learn new recipes and culinary techniques to go above and beyond in preparing nutritious meals.
There are experiences in San Francisco, D.C. and beyond. You can also enjoy a low-key night in with live online cooking classes that you can join from the comfort of your own kitchen.
For even more culinary inspiration, check out other experiences happening on Cozymeal.
