Coffee might help bring you back to life in the morning, but what keeps you going during those long days of class and studying? Food and only food can give you the boost to stay alert and conscious when the days get busy.

Whether you’re a full time student, heading back to high school, or a parent who wants to keep up with their kid’s back to school activities, choosing high-energy foods to create your breakfast, lunch, and dinner will pay you back with a day full of get-up-and-go.

Breakfast, lunch, snack, and dinner – here are some high-energy recipes to give you a boost every day:

For Breakfast

Egg, spinach, and tomato sandwich

The local coffee shop’s breakfast sandwich has nothing on this one, and coming in at 213 calories it’s the perfect way to start your day with a bang.


½ whole wheat english muffin
¼ c fresh spinach, cooked and squeezed dry (about 4 ounces)
1 slice tomato
1 hard-boiled egg, sliced width-wise
1 Tbsp omega-3-enriched mayonnaise
Salt-free seasoning blend



Set the muffin half on a toaster oven pan or double sheet of foil. Top with the spinach and tomato. Lay on the egg slices in an overlapping spiral. Dollop on the mayonnaise and swirl slightly to partially cover the egg slices. Sprinkle on seasoning to taste.
Place under the broiler for 2 to 3 minutes, watching carefully, until the mayonnaise is lightly browned.

Snack on this


Every time I go out for sushi, this is the dish that keeps me nibbling throughout the entire meal. Edamame is the perfect snack to eat when you feel your energy starting to lag. That’s because it’s full of slow digesting fibre, complex carbs, has a solid dose of fat, not to mention 16 grams of protein per cup.

Keep it in your fridge and snack on it anytime you feel yourself fading.

For Lunch

Raw Kale Salad with Lentils

Kale is delicious, and this salad will be ready to go for a quick and easy lunch if you prepare it ahead of time and keep everything waiting for you in the fridge.


2 bunches curly kale, center ribs and stems removed, washed, dried, and chopped finely
1/4 cup olive oil
1/4 cup apricot preserves
1 1/2 tablespoon apple cider vinegar
1 1/2 tablespoon freshly squeezed lemon juice
1/2 teaspoon sea salt
1 pinch black pepper
1 cup puy or beluga lentils (substitute brown lentils if they’re all you have), rinsed and picked over
1 cup red cabbage, shredded



Whisk together olive oil, apricot preserves, apple cider vinegar, lemon juice, sea salt, and black pepper. Turn kale into a large mixing bowl, and massage six tablespoons of the dressing into the salad. You’ll need enough dressing for the salad to be well-coated and have a “wilted” texture. Set aside.

Place lentils in a small saucepan with enough water to cover them by three to four inches (approximately 2 1/2 cups). Bring water to a boil, then reduce heat, add a pinch of salt, and let the lentils simmer for 20 to 25 minutes or until the lentils are tender but not mushy. Allow lentils to cool slightly and add them, along with the cabbage, to the kale, and add another two tablespoons of vinaigrette. Use hands to combine. Add extra dressing as needed, and season to taste.

For Dinner

Brown-Rice Risotto

Even if you aren’t a brown rice fan, you’ll still love this Brown-Rice Risotto. It’s full of mushrooms and the Parmigiano-Reggiano cheese gives it a nice kick.


  • 1 1/2 teaspoons kosher salt, divided
  • 1 cup short-grain brown rice
  • 1/2 cup dried porcini mushrooms (about 1/2 ounce)
  • 3 cups hot water
  • 2 tablespoons olive oil, divided $
  • 1 pound button or cremini mushrooms, sliced
  • 3 cups (1-inch) cut green beans 
  • 1/2 teaspoon black pepper, divided
  • 1/2 cup chopped shallots
  • 1/2 cup white wine
  • 2 ounces Parmigiano-Reggiano cheese, grated (about 1/2 cup)
  • 1/4 cup chopped fresh flat-leaf parsley
  • 2 teaspoons chopped fresh thyme



Bring a medium saucepan of water to a boil, and add 1 teaspoon salt. Stir in rice; reduce heat, and simmer for 15 minutes (rice will not be done). Drain. Set aside.

Place porcini in a medium bowl; add 3 cups hot water. Let stand 15 minutes. Drain through a sieve over a bowl; reserve liquid. Chop porcini

Heat 1 tablespoon oil in a large skillet over medium-high heat. Add sliced fresh mushrooms; sauté for 8 minutes or until moisture evaporates and mushrooms begin to brown, stirring occasionally. Stir in reserved porcini, green beans, 1/4 teaspoon salt, and 1/4 teaspoon black pepper; cook for 2 minutes or until the green beans are crisp-­tender. Place mushroom mixture in a large bowl; keep warm

Return pan to medium-high heat; add remaining 1 tablespoon oil. Add shallots, and sauté 4 minutes or until tender. Add rice; cook for 2 minutes, stirring occasionally. Stir in remaining 1/4 teaspoon salt and 1/4 teaspoon black pepper. Stir in wine; cook 2 minutes or until the wine evaporates, stirring constantly. Add 1/2 cup reserved mushroom liquid to rice mixture; cook 3 minutes or until the liquid is nearly absorbed, stirring constantly. Stir in remaining mushroom liquid, 1/2 cup at a time, stirring constantly until each portion is absorbed before adding the next (about 30 minutes total). Stir in mushroom mixture, Parmigiano-­Reggiano, and parsley; sprinkle with thyme.

Serve immediately.

This year during the crazy back to school rush, make energy crashes a thing of the past with these high-energy recipes, and don’t forget to set yourself up for fall with all of the cool kitchen and dining products you can find on Best Buy. 

Your menu will boost your energy and your dishes will boost your mood with beautiful dinnerware


Cook up all your high-energy meals with durable cookware


Check out all of my Kale Recipes and see how this high-energy food can work for you

Shelly Wutke
Editor TV & Home Theatre
I'm a Vancouver freelancer and tech enthusiast. When I'm not writing you'll find me on my farm with my alpacas, chickens, and honeybees. Visit my website Survivemag