Struggling with a mid-afternoon slump? Do you find yourself constantly seeking a caffeine pick-me-up or other stimulant as your motivation depletes and your eyelids droop?
For over 40 percent of US adults battling obesity, the drop-off in afternoon energy isn’t just a minor annoyance. It’s actually indicative of a deeper daily reality: poor eating and metabolic dysfunction are taking control.
But they don’t have to!
If you’re struggling to shed those extra pounds, losing energy for life’s big (and little) joys, you’re not alone. And better yet, you have plenty of ways you can address this. Turns out, there are countless veggie-packed dishes, and many of them deliver the sustained fuel you need throughout the day.
Whether it’s fiber-rich recipes or meals filled with vitamins, minerals, and micronutrients, these vegetable-based options are amazing for getting back in shape. The key, actually, is their high water and fiber content, combined with other vital ingredients. Because of this unique complex, these foods keep you feeling full while aiding your digestion, thereby allowing your body to absorb everything it needs.
Sound good?
Let’s get into six veggie-loaded meals you absolutely need to try if you’re struggling with energy and weight – or simply want to get healthier! They’re simple, not expensive, and will have you feeling better than ever…
1. Quinoa-Salad Bowls with Kale and Chickpeas
This vibrant bowl is great for a midday snack. Blending chewy quinoa with kale, you get all kinds of fiber to keep your hunger at bay. Meanwhile, the addition of chickpeas gives you some much-needed plant protein for muscle repair. Top it off with lemon-tahini dressing, and you’ve also got the anti-inflammatory benefits of the seeds’ omega-3 fats.
Just over 400 calories, this bowl is ideal for a hearty lunch, giving you the energy you need without those nasty spikes and drops.
To get started, first round up and prepare all the goodies. You’ll need 1 cup of cooked quinoa, 4 cups of chopped kale, 1 can of chickpeas drained, 1 sliced cucumber, half a cup of halved cherry tomatoes, 2 tbsp of tahini, the juice from 1 lemon, 1 tsp of olive oil, and some salt and pepper.
Sounds like a lot, but once you’ve got it all in front of you, it comes together quite easily. To make the recipe, begin by massaging the kale for several minutes with a pinch of salt. Once softened, toss the quinoa, chickpeas, cucumber, and tomatoes in a bowl.
Then, for the dressing, whisk the tahini, lemon juice, oil, and seasonings.
After that, drizzle the deliciousness over the salad and let it chill for 10 minutes so the flavors meld.
You can enjoy it cold or warmed, making it perfect for all seasons and temps!
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2. Berry-Smoothie Oats
Looking to spruce up your breakfast like never before?
Then you’ll love this recipe. It takes basic oats and transforms them into, basically, an antioxidant-loaded elixir. The frozen berries are rich in polyphenols for cellular energy, while the spinach gives you critical iron to combat fatigue common in those who are obese and overweight. Finally, the oats provide a specific type of fiber called beta-glucan, which ensures your body releases glucose slowly. In other words, it’s a sustained energy meal, not some quick jolt that leaves you tired later on.
Ready to try it? You’ll need a half cup of rolled oats, 1 cup of almond milk, 1 cup of frozen mixed berries, 1 handful of spinach, 1 tbsp of chia seeds, and last but not least, a half tsp of cinnamon.
Making it is easy. Simply blend the berries, spinach, milk, and chia until it’s all smooth. Then, stir in the oats and cinnamon and pour that into a jar. Let it sit in the refrigerator overnight and enjoy it in the morning.
Overall, this is a great recipe for stabilizing insulin, an important part of any weight-loss journey.
3. Zucchini-Noodle Stir-Fries with Lean Turkey
Heavy pasta can leave us feeling weighed down, not to mention its negative effects on blood sugar. Thankfully, with spiralized zucchini, you’ll get all the nutritional benefits you need without the crash.
For starters, the zucchini is low-carb yet filling, and the turkey is a great source of lean protein that heals tissues without the excess fat content. Additionally, the bell peppers and broccoli provide critical vitamin C, leading to improved immune functioning. This can help offset energy drop-offs, which are often caused by obesity-related inflammation.
Best part? It’s under 400 calories, and can be dinner-ready in just 20 minutes.
The ingredients you’ll need are as follows: 4 medium zucchinis (spiralized), 8 ounces of lean ground turkey, 2 cups of broccoli florets, 1 red bell pepper (sliced), 2 garlic cloves (minced), 1 tbsp of low-sodium soy sauce, and 1 tsp of sesame oil.
The first step in getting this delicious meal going is to saute the garlic and turkey in oil over medium heat. Do it till it’s browned, about 5 minutes. Then, add broccoli and pepper, and cook for 4 minutes until it’s crisp and tender. Next, toss in the ‘zoodles’ and soy and stir-fry for 3 minutes.
And that’s it! Serve it hot and relish the taste and health perks. The high water content of the zucchini will fill you up, perfect for people managing metabolic dysfunction.
RELATED: Cutting Carbs? Try These Veggie Swaps to Fill Your Plate
4. Hearty Lentil Soups
Sometimes, nothing beats a hot soup in the winter – or any season, for that matter.
If you’re seeking a great soup that is delicious and nutritious, look no further. With this recipe, the red lentils cook fast, providing folate and magnesium – indispensable for better nerve function. The carrots, celery, and tomatoes pile on even more benefits, ideal for overall health and wellness.
You’ll also be happy to hear that this recipe comes in at around 300 calories per bowl. It’s easy to make in batches, so if you’re a meal prepper, this one’s for you. It’s also far healthier than buying sodium-loaded canned soups from the store.
You don’t need too much. The recipe includes 1 cup of red lentils (rinsed), 4 chopped carrots, 3 diced celery stalks, 1 chopped onion, 2 diced tomatoes, 4 cups of vegetable broth, 1 tsp of cumin, and some salt to taste.
Begin by sautéing the onion, carrots, and celery in a pot over medium heat. After 5 minutes, add the lentils, tomatoes, broth, and cumin, and simmer for 20 minutes until the lentils soften. Finally, blend half of it for creaminess, season as desired, and you’re good to go!
You can always freeze some too for a little grab-and-go. Thanks to lentils’ protein and fiber, you’ll be satiated with the weight management ingredients you need.
5. Avocado Toasts on Rye with Veggie Toppers
Avocado toast has become quite trendy, and for good reason. With this recipe, you basically taste the rainbow! Just looking at the ingredients, you have everything from cucumber to radish, arugula, some lemon, and even a boiled egg. The reason it’s so healthy is that avocados contain monounsaturated fats. They pair nicely with eggs for complete protein, delivering something called choline, which the human brain absolutely slurps up.
Roughly 400 calories, this is a great meal to sustain you through the workday, dealing with kids, running errands, whatever it is you have to do.
Before you get started, ensure you’ve got the essentials. The recipe requires 2 slices of toasted rye bread, half a mashed avocado, 1 sliced boiled egg, half a sliced cucumber, 4 thinly sliced radishes, a handful of arugula, and a lemon wedge.
To prepare, mash the avocado with lemon juice first, and spread it on the toast. Layer the egg, cucumber, radish, and arugula on top. Drizzle some olive oil on top if you want, and eat it as is.
The rye bread of this sandwich is good for gut bacteria, which can be a game-changer if you’re struggling with energy levels. Overall, a great option that is easy to make and delicious to eat.
6. Nutty Yogurt Parfaits
Nothing ends a day nicely like some sweet (but healthy) parfaits. Known for its probiotics and protein, Greek yogurt is a must in this recipe. Meanwhile, the spinach-infused puree and nuts are high in magnesium – great for recovery. Combined with the berries and carrots, you’ll enjoy a sustained energy release via natural sugars and fats.
At just over 300 calories, it’s like a dessert and sleep aid all in one!
And all you’ll need is 1 cup of plain Greek yogurt, 1/2 a cup of mixed berries, 1 small carrot (grated), a handful of spinach (blended smooth), 2 tbsps of chopped mixed nuts, and 1 tsp of honey.
Blend the spinach, berries, and carrot with a splash of water. In a glass, alternate the yogurt, fruit puree, and nuts. Top it off with some honey and let it chill for 10 minutes. It’s that easy.
Because that’s the beauty of many of these veggie-loaded recipes. Not only are they ideal for people trying to lose weight and gain energy, but they’re also very accessible. You won’t need to spend too much or look too far to get these ingredients.
With a little bit of shopping and some practice, you’ll be relishing these dishes in no time at all!
