Energy & Vitality Plan for Working Adults (26–45)
Designed to support sustained energy levels throughout a busy working day, this plan emphasises slow-release carbohydrates, lean proteins, and adequate hydration.
Your day
- Breakfast
- Morning Snack
- Lunch
- Afternoon Snack
- Dinner
🍽️ Daily Meal Structure
Porridge made with rolled oats and oat milk, topped with sliced banana, a handful of walnuts, and a sprinkle of cinnamon.
A boiled egg and a small handful of almonds, or a piece of fruit with natural nut butter.
Grilled chicken or baked falafel salad bowl with mixed leaves, roasted sweet potato, cherry tomatoes, cucumber, and a lemon-tahini dressing.
Celery and carrot sticks with hummus, or a small portion of trail mix without added sugar.
Grilled sea bass or a lentil and vegetable curry with brown rice and a side of steamed broccoli.
📝 Important Notes
Eating at regular intervals throughout the day can help maintain stable energy levels. Avoid skipping meals, particularly breakfast. Limit high-sugar snacks and refined carbohydrates which may cause energy fluctuations.
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