High Energy Foods For Women

High Energy Foods For Women


Whenever we feel low on energy in the afternoon or middle of the morning and we slump and feel unproductive, we need a quick fix to get us back to our high-functioning selves a burst of energy from some delicious food.

The trouble is that in the usual office environment or break room this tends to mean a strong cup of coffee and a biscuit or two…or three if it is a particularly stressful Monday!

Traditional snacks do not work, they are a temporary high with minimal rewards and a lot of regret. What we need instead are high energy foods for women that can transform the way we eat during the day and eliminate those crashes.

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We should always start the day with a good breakfast to reduce the risk of mid-morning snacks – one that doesn’t contain too much sugar.

Breakfast really is the most important meal of the day and there are lots of different options for a beneficial start to the morning – cereals, fruits, yogurt and even a traditional cooked breakfast. It is easy for women to turn their nose up at a full English, they are the greasy feasts of men and seen as the unhealthy option. Many of those aspects are, however, there for a reason.

There is the healthy fruit and veg of the mushrooms and tomatoes, the slow release energy from the carbs of the toast or hash browns and the range of wonderful proteins from the bacon, eggs and beans. Eggs are incredibly rich in protein and a brilliant way of providing energy for the morning and the beauty of choosing this high energy food stuff for breakfast is the versatility – you can avoid the fried egg and have it scrambled or as an omelette instead.




The main thing to avoid here is sugar because it initially makes you feel good but only offers a short term burst of energy before you crash back down and feel worse than when you started. Also, ongoing snacking of sugary treats is bad for your health and waistline.

It is almost second nature to add sugar to food to sweeten it, a spoonful of the granulated white stuff to liven up your morning cereal and push you out the door, but a small drizzle of honey can do the job just as well and releases energy much slower to stop you crashing by the coffee machine by 10 am.

Breakfast is a good start but a healthy, high energy lunch with the right proteins and carbohydrates is crucial to get you through the rest of the day.

A solution to the problem of finding the right snacks is to avoid the desire to snack altogether and this can be achieved by having a lunch full of the right nutrients for a slow energy release for long periods. One of the main ingredients to consider here is the form of carbohydrates you are eating.

A great choice for a healthy, filling lunch is to try some brown rice with some nice vegetables or your favorite Oriental or Indian flavors. Brown rice is high in manganese which brings out the energy in protein and carbohydrates so you can eat a delicious lunch and work straight through to the end of the day without craving any sweets or caffeine. Also, going for something a little hotter like an Indian flavorr has its added benefits because the spices can give an extra burst.

We sometimes think of protein as purely coming from meat, which isn’t all that helpful for any vegetarian girls trying to re-plan their meals, but there is also a high source to be found in certain vegetables and leafy greens.


leafy greens


When the creators of Popeye fed him cans of spinach for those big bursts of energy they were not doing so because it looked funny, well not just for that reason anyway. Spinach is high in protein and also a source of iron which helps to maintain energy production within the body even further.

Beans are also great if you can add them to a healthy salad and salmon is the perfect high energy fish to add to a rice dish or other option because it also has those additional fish oils for improving productivity.

If snacking has become a hard habit to break, try starting with some high energy food substitutions to get more from them.

Ditching the snacks entirely for an energy-rich lunch is ideal but can be difficult if you are used to continual snacking – you don’t want to go cold turkey if you can ease yourself onto this new food regime instead.

There are lots of cereal bars and related products out there that claim to be the ideal snack to see you to your next meal, usually because of the carb levels and added goodness like yogurt and fruit pieces, but what they fail to mention is the high sugar content and fat levels. Check the nutritional information on any store-bought product and opt for natural mixes of grains, nuts, fruit and other treats instead.




The joy of fruit is that there is so much out there to choose from, all so healthy and nutritious, that you are not stuck with the same thing day after day. Plums on Monday, banana on Tuesday, apple segments on Wednesday, orange on Thursday and celebrate the end of the week with a nice mix of tropical goodness.

This variety is great but there are some experts that would advocate the banana over other fruits because of the levels of natural sugars and the fibre that is included. Again, this is a brilliant aid in slow energy release and beating snacking because it can be used at anytime. You can stay traditional and eat one whole on a break or you could add slices to your morning cereal.

With the right foodstuffs and a new approach to snacking, you can feel more energized for longer.

There are plenty of high energy foods for women to enjoy and plenty of opportunities to change your eating habits in order to get the most out of them. Start with some simple, healthy snack substitutions to reduce the likelihood of a mid-afternoon crash, look at some slow release carbs and proteins to add to your lunch to give you plenty of fuel until dinner and take another look at some of the ingredients that could improve your breakfast to give you energy all morning.

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42 thoughts on “High Energy Foods For Women

  1. Ok for starters, I know these tips are great for everyone lol. This was a great article though.

    I recently have been starting off my day with banana bread and black coffee, would you suggest no banana bread because I know it contains sugar somehow but boy is it delicious…

    Thanks for the good read, I look forward to seeing more!


  2. I read your article about high energy foods for women. This is something that I would like to share with my family. Having high energy foods for the body is very important for good metabolism. I have taken courses on Nutrition from the Shaw Academy and there is a LOT of value covered in that program.

  3. I really enjoyed the post and the Venus Factor I didn’t know about! Yes, breakfast is the most important meal of the day but unfortunately I sometimes skip it and I have unhealthy snacks during the day. Time to change my habits! Thank you and just one question: does the Venus Factor has something to do with the goddess? Do you get inspiration from her diet?

    1. I don’t really know how to answer that Angelce LOL – I guess you’re on about the goddess Venus yeah? No, I don’t think she’s got much to do with the diet 🙂

  4. As a long term vegetarian (40+yrs) I understand the importance of good nutrition and high energy foods. I don’t keep sugar in the house or buy processed foods, most have sugar as an added ingredient!

    For breakfast I often have the left over brown rice re-cooked with some dried or fresh fruit and sweetened with malt syrup.

    One thing I’ve found which is a good high energy food for women is a smoothie made with oat or almond milk. Add a banana some flaxseed, hempseed and red clover (good for menopause) and this will keep you going for hours. I find when I have a smoothie like this, I don’t need to snack.

  5. This is a great website. Your topic is something that I am really interested in. It is very similar to my website. I am glad to see that there are other people promoting health. That is always a good thing. You make a lot of very valid points particularly about breakfast and snacking. Great Website!!!

  6. Awesome site. I have a similar niche, where I focus on health and good eating. Personally, I HATE breakfast. 🙂 I am so much more a fan of lunch and especially dinner, but like your article says I know the importance of a healthy breakfast. It is always around the 3-4 pm time when I really feel like snacking. I’ll definitely have to look at some of your snacking suggestions 🙂 Thanks for the great post.

    1. No problems Jessica – glad you enjoyed our work!
      Good luck with your website ( and don’t forget to pop back and contact us if you need help with anything! ) 🙂

  7. I’m following a very similar diet right now, and I feel great. I’ve given up sugar and I’m not eating white bread or potatoes, amongst other changes. But I also feel that it’s a subconscious thing…. I have a theory that we overeat because our brain is conscious of our stomachs. For example, when we are hungry we are aware of the feeling in our stomach so we want to put food in there to get rid of that feeling. But then we don’t know when to stop and we overeat. Then we feel stuffed. And again our brain is ‘aware’ of our stomach. So we think ‘oooh, I’d like something nice….’ so we have ice cream even though we have no room. I always try to eat just enough to get rid of hunger but not enough to feel stuffed. I find that I don’t even think of food in between meals. But of course, it’s all about the RIGHT food in the first place 🙂 Great article, well done 🙂

  8. So many ideas, options and info! I am so glad that you covered the vegetarian part of population which, I believe, is growing. I think everybody should know how to improve eating habits (especially these critical ones) it is easy and articles like this one make it even easier! Thank you! I love it!

  9. A great article on high energy foods for women. I’m obviously not a lady but as both sexes we are humans so we have quite a lot in common in sense of metabolism and how we utilize nutrition to fuel our body lol. Anyways this brought up a interesting question to my mind. How different you really think males and females are in terms of utilizing food as an energy source? Are there any major difference of does it really even matter? Thanks a lot for writing this and can’t wait to hear your reply 🙂

    1. Hi Jesse,
      Well that’s a pretty hard one to answer as I’m not a scientist ( or anything close to that lol ). I do know that females tend to put on weight easier than males so this could be linked to utilizing food as an energy source. It’s a really interesting question that I will look into – there could be a good article somewhere in this 🙂

  10. The mid-afternoon slump is such a problem for me, so thank you for this post! I automatically think of coffee to perk me up, but I’d like to get away from that sort of thinking.

    You’re very right to point out how much sugar some of those cereal bars have! There’s a brand of protein bar I recently found called Simply Protein that only has two or three grams of sugar per 40g bar – that’s a decent amount, right?

    1. Well to be honest with you Samantha I wouldn’t really eat anything with three grams of sugar in if I could help it. Refined sugar isn’t exactly on the top of my shopping list! 🙂

      1. That leads me to another question: how can I tell it’s refined sugar? These bars seem pretty refined-sugar-free to me – I don’t see anything like glucose, any syrups, molasses etc in the ingredients list. Could it just be from fruit or maybe some other source masquerading as refined sugar? What words should I look out for?

        1. One handy tip I was taught a few years back is to look out for the ‘-ose suffix’ on labels: Sucrose, Maltose, Dextrose, Fructose, Glucose, Galactose, Lactose, High fructose corn syrup, Glucose solids.
          You should also be aware of Cane juice, Dextrin and Diatase.

  11. Hey there,

    I came across your site and I have to say, it is a great source of information.

    Hoping to see more from you in the future, as I will be visiting more often.

    Thanks for your excellent source of information, do you send out monthly or weekly newsletters?


  12. Using sugary things for energy is a big problem a lot of people but they give you a jolt then make you sleeps basically.
    Complex carbs are the way to go, even a banana for something quick.
    This is helpful article for a lot of people who are confused on the subject!

  13. Great article,

    Protein is great for feeling fuller for longer. Quick release carbs are definitely the enemy causing spikes in sugar levels, which in turn stimulates insulin release, which in turn leads to a sugar crash (making you snack more).

    Adding plenty of vegetables with a good source of protein is a great way to bulk out a meal and keep you feeling full.

    Brilliant article – good job 🙂

  14. Hi Chris
    I heard that the way to go is a big breakfast, a medium sized lunch and a small supper, with a snack in between each meal and before bed. This sounds like a lot of eating to me with all the snacks, what do you think?
    I often have a slump in the mid afternoon, around 3pm where I suddenly just feel like sleeping! What do you think could help me with this?

    1. It depends on the individual Lynne – it’s best you aim to eat ( healthy ) whenever you feel hungry – hunger is not an option ( ever! ). Aim to eat every 3 – 4 hours, snacking is fine as long as it’s healthy snacking ( fruit for instance ).

  15. Hi Chris,

    I love the name of the site The Calorie Ninja!
    You are totally correct we should eat a healthier diet in order to feel better and nice energy boost and not rely or be dependent of a caffine fix.

    Listing cereals as a food to take for a diet. Yes if it natural cereal not those manufactured and processed like breakfast cereal out of the box as they are high in sugar content

    1. Hi Derek,

      Cereals tend to get a bit of a ‘rough ride’ these days – many of them are nowhere near as bad as some people make out. Always check the nutritional values on the box side and go from there! 🙂

  16. Hello Chris. I see that you have here in your website plenty of information how to stay fit.
    I hope that more people will understand , sooner or latter that our bodies became what we put in it. It is the same with our minds too. I f we would think bad or depressed thoughts, we will to turn to grumpy creatures. Why do we need it?
    The food for women, offered here seems delicious and nutritious. How about hemp and chia seeds? They contain a lot protein.
    Did you mentioned that then we consume seeds or nuts, they are digested better, when they soaked overnight.
    Of course, it is just additional information. You offer plenty of it to learn in your website.
    Thanks for spreading a word about healthy living, all the best, Nemira.

  17. You sure are right about the unhealthy choices you can find in the break room at work. For a quick pick-me-up I used to find myself getting cookies and a diet soda….not good! Now I’ve learned to bring my own (usually a handful of nuts thrown into a yogurt). As you suggest here, I’ll try the brown rice with veggies…great suggestion! What do you think of quinoa? It seems to be a growing craze these days. Would this be considered a high energy food?

  18. Hello, thanks for spreading information about healthy living.
    It looks that you offer solutions for women, who would like to be in shape and look for ways how to achieve it.
    I agree that a breakfast is really important for us, because we are not hungry at the first part of day.
    If we do not eat in morning, our bodies think that we would starve. A mechanism of preservation begins. Our bodies like to preserve nutrients in a form of fat in a most unpleasant places for women.
    I guess, that is the best not to skip morning meals and think about nutritious lunch.
    I see a lot great options in your article, such as proteins from nuts, seeds for lunch.
    I think that we can use nuts for snack too. It is a lot better as food compare with soda or a muffin from bakery.
    Thanks for great read, all the best, Nemira.

  19. Great information! I am also going to check in to the real Venus Factor that you recommend. It sounds interesting.

    I admit, I probably don’t eat the best breakfast. I usually just grab something that I can quickly eat and rush out the door. Because of this, I always have that afternoon slump. I am really going to take this information to heart. Thank you so much!

  20. Hey Chris,

    Great content here. One thing I think people really struggle with is packing food with them to work or wherever they go. I think this is what leads to snacking on foods that are filled with empty calories. I think people with this problem should invest in a nice cooler and prep their meals the day before to prevent this problem. This would allow them to bring the foods you mention here to work with them, and their nutrition would no longer suffer from endless snacking.

    Good work again!

  21. Hi Chris, thank you for this great article. You explained very well what is high energy food for women and why it is important to eat it. I have a problem with late night eating. I don’t know how to lose this habit. Can you recommend mi something?
    Thank you, Tamara

  22. Interesting article here. I am on a constant lookout for high nutrient foods, and this list of high energy foods is really useful. There are many of them that I like – like eggs, bacon and spinach. Perhaps you can share some breakfast ideas or recipes? I also enjoy fruits I would try out a Mango Monday, Watermelon Wednesday, and so on! Thanks for the great ideas.

    1. Hi there!

      I’m pretty sure we’ve published a few articles on this type of thing – why don’t you use the search bar at the top of this site and have a quick look around! 🙂

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