21 Day Energy Boosting Meal Plan (Printable and PDF)

See how easy it is to charge your batteries with a 21 day energy boosting meal plan. Take a look at this diet that may allow you to lose 5 lbs per week without feeling hunger and fatigue. Because this diet, on the contrary, will fill you with energy.

Learn About the 21 Day Energy Boosting Meal Plan

21 day energy boosting meal plan

How the 21 day energy boosting meal plan works

If you’re dragging yourself out of bed in the morning, unable to do work without drinking liters of coffee, and barely keeping yourself awake in the afternoon, an energy boost plan will be right for you. Instead of relying on caffeine for a temporary artificial burst of energy, choose healthy foods to give you energy throughout the day. Here you will find out how an energy boosting diet can keep you energized all day.

With this diet, you will avoid having to worry about your excess weight. In addition, with the plan we give here, your stomach will be full and your body will store more energy due to the fiber, vitamins and carbohydrates you will take. The most important aspect of the diet is that it allows you to lose 5 pounds a week.

21 Day Energy Boosting Meal Plan

Day 1

Breakfast: Spread a tablespoon of jam on two slices of wholemeal bread and add a small piece of fresh cheese on it.

Snack: Slice one orange into 200 grams of nonfat yogurt and sweeten it with a little sugar.

Lunch: Ham and tomato sandwich: Prepare a wholemeal sandwich with 2 slices of chicken or ham, 1 teaspoon of butter, 1 tomato and a salad leaf.

Snack: Make a fruit salad by mixing 200 grams of nonfat yogurt, a banana and a kiwi.

Dinner: Prepare a salad with two boiled potatoes, one tomato, one cucumber and lettuce.

Day 2

Breakfast: Mix 30 grams of cornflakes with a diced apple and milk. Add some sugar to it.

Snack: Make a sandwich with one sliced tomato and one slice of mozzarella cheese.

Lunch: A bowl of chicken noodle soup with a sliced cucumber.

Snack: One wafer.

Dinner: Two grilled meatballs, boiled potatoes and a green salad.

Day 3

21 day energy boosting meal plan

21 day energy boosting meal plan – Muesli is rich in B group vitamins, potassium, magnesium, phosphorus, iron, zinc and fiber.

Breakfast: Strawberry muesli: Mix 60 grams of muesli with 125 grams of strawberries and skim milk.

Lunch: Salad with lettuce, 50 grams of mozzarella cheese, 1 green pepper and two carrots. Season it with olive oil, salt and pepper and add a slice of wholemeal bread with it.

Snack: Two scoops of ice cream of the kind you want

Dinner: A bowl of light yogurt, 4 tablespoons of boiled vegetables (such as broccoli, cauliflower) and 2 slices of bran bread.

Snack: Strawberry yogurt: Mix 200 grams of yogurt with 125 grams of chopped strawberries.

Day 4

Breakfast: Mix 30 grams of muesli with 200 grams of nonfat yogurt and small chopped oranges. Add some sugar to it and there’s the orange muesli.

Lunch: Grate 150 grams of carrots and 150 grams of cucumber and add a bunch of dill. Pour 200 grams of yogurt on it and season with salt and pepper. You can eat 2 slices of wholemeal bread with it.

Snack: Half of a grapefruit

Dinner: Spread soft cheese on a slice of bread, and add a tomato and cucumber.

Snack: 3 chocolate cookies

Day 5

Breakfast: Banana muesli: Prepare banana muesli by mixing 60 grams of muesli with 200 grams of fat-free yogurt and a sliced banana.

Lunch: Prepare your tuna sandwich by placing 100 grams of lean tuna, half a tomato, and a few leaves of green salad between two slices of toasted bread.

Snack: Chop a banana into slices and mix it with 200 grams of nonfat yogurt. Sprinkle a little sugar on it.

Dinner: Boil 250 grams of potatoes and 250 grams of asparagus. Mix 4 tablespoons of cream, 1 tablespoon of orange juice, pepper and salt and pour over boiled asparagus. Serve with potatoes.

Snack: 1 apple (small-size)

Day 6

21 day energy boosting meal plan

21 day energy boosting meal plan – Pineapple, which has many benefits from removing toxins in the body to skin health, also provides the body with the necessary energy.

Breakfast: You can prepare a pineapple muesli by mixing 60 grams of muesli with a slice of chopped pineapple (can be canned) and milk.

Lunch: Chicken soup with vermicelli and half a sliced cucumber.

Snack: A scoop of ice cream

Dinner: You can prepare fruit cornflakes by mixing 30 grams of cornflakes with diced apple and milk.

Snack: One cucumber or tomato.

Day 7

Breakfast: You can prepare fruit corn flakes by mixing 30 grams of cornflakes with diced apple and milk.

Lunch: Make a whole wheat sandwich with two slices of chicken ham and 50 grams of feta cheese.

Snack: You can eat 3 chocolate cookies

Dinner: Prepare a fruit salad consisting of one sliced banana, one kiwi and 100 grams of fat-free yogurt.

Snack: A slice of mushroom pizza and a bowl of lettuce salad.

Printable (PDF) 21 Day Energy Boosting Meal Plan

Meals Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Breakfast Spread a tablespoon of jam on two slices of wholemeal bread and add a small piece of fresh cheese on it. Mix 30 grams of cornflakes with a diced apple and milk. Add some sugar in it and here's fruity cornflakes. Strawberry muesli: Mix 60 grams of muesli with 125 grams of strawberries and skim milk. Mix 30 grams of muesli with 200 grams of nonfat yogurt and small chopped oranges. Add some sugar in it and here's the orange muesli. Banana muesli: Prepare banana muesli by mixing 60 grams of muesli with 200 grams of fat-free yogurt and a sliced banana. You can prepare a pineapple muesli by mixing 60 grams of muesli with a slice of chopped pineapple (can be canned) and milk. You can prepare fruit corn flakes by mixing 30 grams of cornflakes with diced apple and milk.
Snack Crumble one orange into 200 grams of nonfat yogurt and sweeten it with a little sugar. Make a sandwich with one sliced tomato and one slice of mozzarella cheese.
Lunch Ham and tomato sandwich: Prepare a wholemeal sandwich with 2 slices of chicken ham, 1 teaspoon of butter, 1 tomato and a salad leaf. A plate of chicken noodle soup with a sliced cucumber. Lettuce salad, 50 grams of mozzarella cheese, 1 green pepper and two carrots. Season it with olive oil, salt and pepper and add a slice of wholemeal bread with it. Grate 150 grams of carrots and 150 grams of cucumber and add a bunch of dill into it. Pour 200 grams of yogurt on it and season with salt and pepper. You can eat 2 slices of wholemeal bread with it. Prepare your tuna sandwich by placing 100 grams of lean tuna, half a tomato, a few leaves of green salad between two slices of toasted bread. Chicken soup with vermicelli and half a sliced cucumber. Make a whole wheat sandwich with two slices of chicken ham and 50 grams of feta cheese.
Snack Make a fruit salad by mixing 200 grams of nonfat yogurt, a banana and a kiwi. You can eat one wafer. Two balls of ice cream of the kind you want Half of a grapefruit Chop a banana into slices and mix it with 200 grams of nonfat yogurt. Sprinkle a little sugar in it. A ball of ice cream You can eat 3 cocoa biscuits
Dinner Prepare a salad with two boiled potatoes, one tomato, one cucumber and lettuce. Two grilled meatballs, boiled potatoes and a green salad. A bowl of light yogurt, 4 tablespoons of boiled vegetables (such as broccoli, cauliflower) and 2 slices of bran bread. Spread soft cheese on a slice of bread, and add a tomato and cucumber. Boil 250 grams of potatoes and 250 grams of asparagus. Mix 4 tablespoons of cream, 1 tablespoon of orange juice, pepper and salt and pour over boiled asparagus. Serve with potatoes. You can prepare fruit cornflakes by mixing 30 grams of cornflakes with diced apple and milk. Prepare a fruit salad consisting of one sliced banana, one kiwi and 100 grams of fat-free yogurt.
Snack Strawberry yogurt: Mix 200 grams of yogurt with 125 grams of chopped strawberries. You can eat 3 cocoa biscuits 1 apple (small-size) One cucumber or tomato. A slice of mushroom pizza and a bowl of lettuce salad.

See Also:

21 Day Sugar Detox Meal Plan (Printable and PDF)

Printable 1600 Calorie Meal Plan