3 Foods That Fire Up Your Energy (+ My Favorite Smoothie Recipe)

Have you ever noticed how some meals leave you energized, while others leave you ready for a nap? As we move into our 50s and 60s, our bodies become more sensitive to what we eat. A heavy, processed lunch can lead to an afternoon slump — but the right foods can do the opposite: they can fire up your energy and keep you feeling strong and steady.

Here are three foods that consistently give me — and the women I work with — a noticeable boost.

1. Leafy Greens 🥬
Greens like spinach, kale, and arugula are rich in phytonutrients, fiber, and iron. They support oxygen flow and cellular energy, helping you feel more awake and alert. Adding just a few handfuls of fresh greens into your lunch can shift how you feel for the rest of the day.

2. Legumes 🌱
Beans, lentils, and chickpeas are my favorite “energy anchors.” They provide plant-based protein and fiber, which stabilize blood sugar and prevent the crash-and-burn fatigue that often follows carb-heavy meals. Even a half-cup added to a salad or soup can make a difference.

3. Berries & Bright Veggies 🍓🥕
Color equals antioxidants. Brightly colored foods fight inflammation, support brain health, and even boost mood. Adding a handful of berries to your salad or a side of roasted colorful veggies at lunch adds not just energy — but joy to your plate.

Bonus: My Go-To Smoothie Meal 🥤
When I want something quick, anti-inflammatory, and satisfying, I turn to my smoothie. It takes less than 5 minutes to make and keeps my energy steady for hours.

Here’s my current favorite combo:

• 1 serving chocolate protein shake (I use Prolon L-Protein Chocolate Shake— but choose your favorite plant protein)

• 1 scoop creatine (I love Complement Creatine — but use what works best for you)

• 2 tablespoons ground flaxseed

• 10–12 fresh mint leaves 🌿

• A few big handfuls of fresh spinach 🥬

• Water + ice

Blend until smooth. It’s refreshing, energizing, and plant-strong — the perfect example of food that fuels instead of drags you down. I've even got my husband enjoying it!

Quick Win Practice ✨
Build your lunch or snack around at least one of these energy-giving foods every day. Notice how your body responds. Over time, you’ll see that fueling yourself well leads to more steady energy, more joy, and more freedom to do the things you love.

Energy after 50 isn’t about restriction — it’s about giving your body what it truly needs. Whether it’s a bowl of greens and beans, a handful of berries, or a smoothie that packs in protein and plants, the right choices will keep your spark alive.

Which food gives you the most energy? Share it in the comments — I’d love to know.