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Mid-Day Energy Boosts

Food is fuel but there are times you may find yourself having your own personal energy crisis, and this often occurs in those mid-day moments.

Having a great selection of delicious snacks on hand is key to keeping your energy peaked and sustained throughout the day. One way to optimize your snacks is to balance the ratio of slow burning carbs to healthy protein and fat.  

Instead of getting a 3 p.m. sugar rush with nutritionally empty snacks, look to fuel instead with foods that provide a steady flow of energy without the sugar high that is quickly followed by the inevitable crash. 

Load up on these foods that give you energy, and you’ll find yourself recharged - even in the midst of a high stress day!

4 Go-To Foods that Give You Energy

  1. An apple with your favorite nut butter

A medium apple has about 25 grams of carbohydrates and 4 grams of fiber. The latter stabilizes the effect of all those carbs on blood glucose levels, which means digestion happens at a steady rate. Combining that with a little protein and fat from the nut bitter will ensure you'll have an extra energy boost.

  1. Chia seed pudding

Tiny chia seeds pack loads of power. They deliver a solid dose of protein, fiber, and omega-3s, and can easily be absorbed liquids incredibly well. All this adds up to an easy prep for an energy packed healthy snack by stirring them into oat or almond milk and letting them sit overnight as they turn into a great pudding. Dressing with blueberries, strawberries, almonds or coconut is a fun option too.

    3. Raw veggies and hummus

Enjoying an unlimited amount of colorful vegetables is the simplest and most effective way to turn your health around. The skies the limit on what you can choose- and a great rule of thumb is eating from the rainbow of colors available to you. Combining that with your favorite hummus is a powerful way to combine healthy carbs with a delicious protein and fat (we love sun-dried tomatoes and Mediterranean flavors).

  1. A green smoothie

This is one of the best snacks for optimal energy because blending has already started to break the food down for you. And when it comes to an energizing smoothie, there are endless varieties of delicious nutrient dense ingredients you can customize to your taste buds. Here’s one of our RISE favorites.


  • Protein powder of your choice
  • Handful of spinach or kale
  • 1 cup of blueberries
  • 8-12 ounces cold water, coconut or almond milk
  • Optional 1 tbsp chia seeds, coconut oil, or almond butter

Simple place all the ingredients in a blender and enjoy! 


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