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

With this diet plan, instead of relying on caffeine or a trip to the vending machine for a fleeting burst of artificial energy, you choose healthy foods to rev up your engine. Here's how the Energy Booster Diet will keep you energised all day long:

• The right combination of carbohydrates, protein and fat eaten at regular intervals will help keep energy levels high. This diet includes balanced meals designed to boost your energy throughout the day
• Eating healthy snacks will help keep your blood-sugar levels even so that you don't have energy 'highs' and 'lows'. This meal plan includes tasty food suggestions to eat every three to four hours to keep your energy level from falling
• Not drinking enough liquids can cause you to feel fatigued due to dehydration. That's why this diet includes fruit juices and skimmed milk with every meal choice, rather than ultra-sugary sodas or sweetened beverages that can cause energy lows
• Eating fried or fatty foods can make you feel sluggish. This food plan emphasises natural, unprocessed foods like fruits and vegetables that won't slow you down.

Breakfast
Option 1
Plain fat-free yoghurt with low-sugar muesli and mixed fresh berries
Small glass of 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
Small cup grapefruit juice

Option 3
Shredded wheat cereal with skimmed milk and a banana
1 slice wholewheat toast with peanut butter
Small glass tomato juice

Lunch
Option 1
Hearty veggie lentil soup (see recipe below)
1 slice wholewheat bread topped with low-fat cream cheese
Grapefruit
Glass skimmed milk

Hearty veggie lentil soup
450g dry lentils
1 and a half litres vegetable stock
3 cloves garlic, chopped
115g onion, chopped
115g carrot, chopped
115g celery, chopped
115g red bell pepper, chopped
115g fresh green beans, chopped
Handful of fresh spinach, chopped
75ml tamari
1tsp oregano
1tsp dried thyme
Salt
Pepper

Directions:
1. Cook lentils in just enough water to cover.
2. When they are soft (usually in about half an hour) add everything else.
3. Simmer until the vegetables are cooked.
4. You may need to add more stock if it reduces too much.

Option 2
Turkey sandwich on wholegrain bread
Portion dark greens such as kale or spinach with low-fat dressing
1 medium tangerine
1 glass skimmed milk

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

Dinner
Option 1
75g fillet of sole (see recipe below)
1 baked potato topped with low-fat sour cream or plain yoghurt
50g steamed broccoli
Sliced peaches
Glass skimmed milk

Fillet of sole
75g fillet of sole
Light soy sauce
Dried onion flake
Lemon juice
Parsley
Salt and pepper
Paprika

Directions:
1. Place fish in baking dish and brush with lemon juice.
2. Sprinkle on onion, parsley, garlic powder, salt, pepper.
3. Soy sauce goes on last; use liberally.
4. Bake at 375F/190C/gas mark 5 for about 25 minutes.

Option 2
75g grilled rump steak (see recipe below)
Small portion vegetable pasta salad
100g steamed spinach
Sliced pears
Glass skimmed milk

Grilled rump steak
700-900g rump steak
1tsp Dijon mustard
2tsp dry mustard
2tsp garlic salt
1tsp coarsely ground black pepper
2tbsp melted unsalted butter
1tbsp finely chopped Italian flat-leaf parsley
2tsp fresh lemon juice
1 finely chopped clove garlic

Directions:
1. With a sharp knife, lightly score the steak on both sides. This will keep it from curling during grilling.
2. In a small bowl combine the prepared and dry mustards, garlic salt, and pepper and stir to make a paste. Place the steak in a shallow dish or pan. Rub half of the mustard mixture into the topside of the meat, making sure the paste penetrates the scored areas. Marinate at room temperature for 35 to 40 minutes.
3. Preheat a fire in a charcoal grill or preheat a gas grill.
4. Place a cutting board with ridges that slant toward the centre to concentrate the juices inside a large serving platter.
5. To make the sauce, in a small bowl or pitcher combine the butter, parsley, lemon juice and garlic and mix well. Set aside.
6. Place the steak, mustard side down, on the grill rack over a medium-hot fire. Smooth the remaining paste on the topside. Grill, turning once, until done - about 5 to 7 minutes on each side for medium-rare or as desired.
7. Remove the grilled steak to a cutting board. Drizzle the butter sauce over the meat. Using a sharp knife, thinly slice on the diagonal. Spoon the juices over the meat and serve buffet-style. Serves 4 to 6.

Option 3
75g chicken and rice bake (see recipe below)
small portion tossed dark greens with low-fat dressing
2 small plums
Glass skimmed milk

Chicken and rice bake
1 tin cream of mushroom soup
225ml water
150g uncooked cup white rice
Half tsp pepper
Half tsp paprika
2 halved, boneless, skinless chicken breasts

Directions:
1. Mix soup, water, rice, paprika and pepper in a shallow baking dish.
2. Place chicken on rice mixture.
3. Sprinkle with additional paprika and pepper.
4. Cover and bake at 375F/190C/gas mark 5 for 45 minutes or until done.

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.

Healthy do's and don'ts
Do:

• Drink plenty of water - at least eight glasses every 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
• Eat a piece of fruit if you're craving something sweet
• Try one long-lasting boiled sweet when all else fails

Don't:

• Skip meals or snacks
• Eat fried foods and other foods high in fat (chips, onion rings, fried fish, etc.)
• Eat crisps
• Eat gravy and sauces
• Drink beer, wine, alcohol, fizzy drinks or sweetened beverages (Snapple, Oasis, etc.)
• Consume added sugar (in coffee, tea, cereal, etc.)
  
• Eat white bread and crackers