If you drag yourself out of bed in the morning, can't function without gallons of coffee and run out of gas every afternoon, then an energy-boosting food plan is right for you

Instead of relying on caffeine or a trip to the newsagent for a fleeting burst of artificial energy, choose healthy foods to rev up your engine. The right combination of carbohydrate, protein and fat eaten at regular intervals will help keep energy levels high and balanced all day long. No skipping meals or snacks allowed.

Healthy hints

• Don't skip meals or snacks.
• Drink plenty of water - at least two litres - throughout the day.
• Take a daily multivitamin supplement.
• Choose whole, unrefined grain products as often as possible.
• Limit alcohol to no more than one drink per day at the most.
• If you're craving something sweet, eat a piece of fruit.
• When all else fails and sugar cravings can't be denied, try one long-lasting, hard butterscotch sweet.

• Fried foods and other foods high in fat (chips, onion rings, fried fish, etc.)
• Crisps
• Gravy and sauces
• Beer, wine and any other alcohol
• Soda water
• Sweetened juice drinks
• Added sugar (to coffee, tea, cereal, etc.)
• White bread and crackers

Breakfast
Option 1
Plain fat-free yoghurt with oats and mixed fresh berries
1/2 cup orange juice

Option 2
2-egg omelette made with low-fat cheese, chopped veggies and low-fat ham or turkey
1 slice wholegrain toast topped with fruit spread
1/2 cup grapefruit juice

Option 3
Shredded Wheat cereal with skimmed milk and a banana
1 slice wholewheat toast with peanut butter
1/2 cup tomato juice

Lunch
Option 1
Hearty veggie lentil soup
1 slice wholewheat bread topped with a low-fat cream cheese
1/2 grapefruit
1 cup skimmed milk

Option 2
Turkey sandwich on wholegrain bread
150g dark-green veg such as kale or spinach with low-fat dressing
1 small orange
1 cup skimmed milk

Option 3
Grilled chicken sandwich on wholegrain bread
100g sliced tomatoes
1 large orange
1 cup skimmed milk

Dinner
Option 1
75g fillet of sole
1 baked potato topped with low-fat sour cream or plain yoghurt
100g steamed broccoli
Sliced peaches
1 cup skimmed milk

Option 2
75g grilled steak
50g vegetable pasta salad
100g steamed spinach
Sliced pears
1 cup skimmed milk

Option 3
75g chicken and rice bake
200g dark greens with low-fat dressing
2 small plums
1 cup skimmed milk

Snacks
Eat one of these snacks mid-morning, mid-afternoon and in the evening if you're still hungry and active. Remember to eat every three to four hours throughout the day to keep energy levels high:

• 75g dried fruit mixed with 25g nuts
• Orange slices and 25g low-fat cheese
• 1/2 turkey or ham sandwich on wholegrain bread
• 100g chickpeas, chopped tomatoes and cucumbers with 2 tbsp low-fat Italian dressing
• 1/2 wholegrain English muffin with 25g melted cheese
• 1/2 wholegrain bagel with 2 tbsp hummus
• 1 boiled egg with 1 slice wholewheat bread
• 1/2 cup low-fat cottage cheese with ? cup pineapple
• 1 cup plain yoghurt with 25g low-fat muesli
• 1 small can of water-packed tuna with 6 low-fat wafer biscuits

What do you eat for energy? Share your booster food tips here