Meal plan for energy, steady all day.
Four meals a day built on protein, fiber, iron and B12 foods, at about 1,700 calories, with water through the day and caffeine kept in check. Alma can fit it to your goal.
Built from NIH fact sheets and Harvard advice.
The rules
Three habits for steadier energy
Pair iron with vitamin C
Beans and lentils with peppers, citrus or tomatoes.
B12 at breakfast or lunch
Eggs, dairy, fish or fortified cereal most days.
Keep caffeine in check
Coffee fits. Watch the total across the day.
Sample week
Seven days of steady energy meals
About 1,650 to 1,800 calories a day. Scale portions to your needs. Find your number
Day 1Monday
BreakfastFortified cereal with strawberries1 cup iron-fortified whole-grain cereal, 1 cup 2% milk, 1 cup strawberries, 1 tbsp pumpkin seeds
LunchBeef and spinach salad4 oz cooked sirloin, 2 cups spinach, 1 orange, ½ oz almonds, 1 tsp olive oil, 1 slice sourdough
SnackGreek yogurt with blueberries1 cup plain nonfat Greek yogurt, 1 cup blueberries, 1 tbsp honey
DinnerLentil and vegetable stew with bread1½ cups lentil stew, 1 slice whole-grain bread, 2 cups kale, 1 tbsp olive oil
About 1,740 kcal113 g protein37 g fiber
Day 2Tuesday
- BreakfastEggs with avocado toast2 eggs, 1 slice whole-grain toast, ½ avocado, 1 tomato
- LunchChicken and quinoa bowl4 oz cooked chicken breast, 1 cup cooked quinoa, 2 cups roasted vegetables, 2 tsp olive oil
- SnackAlmonds, raisins and dark chocolate¼ cup almonds, 2 tbsp raisins, 1 tbsp dark chocolate chips
- DinnerSalmon with sweet potato and broccoli5 oz cooked salmon, 1 medium sweet potato, 2 cups broccoli, 2 tsp olive oil
About 1,790 kcal111 g protein34 g fiber
Day 3Wednesday
- BreakfastOvernight oats with banana and peanut butter½ cup rolled oats, 1 cup 2% milk, 1 banana, 1 tbsp peanut butter
- LunchTurkey and hummus wrap1 large whole-wheat tortilla, 4 oz roasted turkey breast, ⅓ cup hummus, 2 cups spinach, 1 tomato
- SnackAlmonds with an orange1 oz almonds, 1 orange
- DinnerBeef and broccoli stir-fry with rice4 oz cooked flank steak, 2 cups broccoli, ¾ cup cooked brown rice, 2 tsp sesame oil
About 1,750 kcal112 g protein33 g fiber
Day 4Thursday
- BreakfastSpinach and pumpkin seed smoothie1 cup 2% milk, 2 cups spinach, 1 banana, 1 tbsp pumpkin seeds, ½ cup nonfat Greek yogurt
- LunchLentil soup with an orange2 cups lentil soup, 1 slice whole-grain bread, 2 tsp olive oil, 1 orange
- SnackCottage cheese with kiwi and almonds¾ cup 2% cottage cheese, 2 kiwi, 1 oz almonds
- DinnerChicken with potatoes and green beans4 oz cooked chicken breast, 1 cup boiled potatoes, 2 cups green beans, 1 tbsp olive oil
About 1,770 kcal116 g protein40 g fiber
Day 5Friday
- BreakfastWhole-grain toast with eggs and orange2 eggs, 2 slices whole-grain toast, 1 orange, 1 tsp butter
- LunchTuna, white bean and tomato salad1 can tuna (drained), ½ cup white beans, 2 cups arugula, 1 tomato, 1 tsp olive oil, 1 slice sourdough
- SnackBanana with almond butter1 banana, 1½ tbsp almond butter
- DinnerShrimp and edamame rice bowl5 oz cooked shrimp, ¾ cup cooked brown rice, ½ cup edamame, 2 cups cabbage, 2 tsp sesame oil
About 1,670 kcal120 g protein31 g fiber
Day 6Saturday
- BreakfastBuckwheat pancakes with blueberries2 buckwheat pancakes (⅓ cup buckwheat flour, 1 egg), ½ cup blueberries, 2 tbsp maple syrup, ¼ cup nonfat Greek yogurt
- LunchChickpea and spinach curry with rice¾ cup chickpeas, 2 cups spinach, ½ cup coconut curry sauce, ½ cup cooked brown rice
- SnackPumpkin seeds and dark chocolate1 oz pumpkin seeds, 1 square dark chocolate
- DinnerSteak with sweet potato and kale4 oz cooked sirloin, 1 medium sweet potato, 2 cups raw kale, 1 tbsp olive oil
About 1,630 kcal85 g protein28 g fiber
Day 7Sunday
- BreakfastGreek yogurt with granola and raspberries1 cup plain nonfat Greek yogurt, ⅓ cup granola, 1 cup raspberries
- LunchRoast beef sandwich with slaw3 oz roast beef, 2 slices sourdough, 1 cup cabbage slaw, 1 tbsp mayonnaise
- SnackApple with pumpkin seeds1 apple, 1 oz pumpkin seeds
- DinnerBaked cod with quinoa and peas5 oz cooked cod, 1 cup cooked quinoa, 1 cup peas, 2 tsp olive oil
About 1,750 kcal115 g protein35 g fiber
Shopping list
What to buy
Most days
Iron-rich foodsBeef, lentils, chickpeas, spinach, fortified cereal, pumpkin seedslentilsspinachchicken breast
Now and then
Keep a water bottle on the desk so fluids are easy to remember.
Make it yours
This week is a sample. Alma builds yours.
- Meals fit to your goal and the foods you like
- Log a meal by photo, voice or text in about 10 seconds
- Every meal gets an Alma Score from 0 to 100
Questions
What people ask
What foods give you energy?
Foods with iron, vitamin B12 and fiber, plus enough calories and fluid, cover the basics: beans, lentils, beef, fish, eggs, dairy, oats, whole grains, fruit and vegetables. The NIH fact sheets list tiredness among the signs of getting too little iron or B12.
Why am I tired after lunch?
Lunch here is moderate and pairs protein with fiber, for example the lentil soup or the tuna and white bean salad. Try that pattern for a week and see how your afternoon feels.
How much water should I drink?
The National Academy of Medicine suggests about 9 cups of fluid a day for women and 13 cups for men, according to Harvard Nutrition Source, and food and other drinks count. Harvard names water, tea or coffee with little or no sugar as the default drinks.
How many calories is this meal plan?
About 1,600 to 1,800 calories a day, with about 85 to 120 g of protein and 28 to 40 g of fiber. Use the calorie calculator for a starting number for your size and activity, then adjust portions.
Does caffeine help with energy?
This plan does not rely on it. The FDA cites 400 mg a day, about two to three 12-oz cups of coffee, as a level not generally associated with negative effects in most adults, and notes that sensitivity varies widely from person to person.
Do I need an iron or B12 supplement?
Ask your clinician or a dietitian first. A blood test can show whether you are low in either one, and too much iron can be harmful. The food sources in this plan are a safer place to start.
I am tired all the time. Will this plan fix it?
Ongoing tiredness has many causes, and low iron or B12 is only two of them. This plan covers the food side. If the tiredness lasts, talk to your clinician before you try to solve it with food alone.
How does Alma help me keep energy steady?
Log a meal by photo, voice or text in about 10 seconds. Every meal gets an Alma Score from 0 to 100, drawing on Harvard's Alternate Healthy Eating Index, and the plan is built around your goal and the foods you like.
Sources
Written by Alma from the sources below and reviewed October 28, 2026. Calories and protein are estimates. This is general information, not medical advice. If you manage a health condition or take medication, check changes with your clinician. Editorial standards
Get a week built around you.
Tell Alma your goal and the foods you like. It plans the meals and scores each one.