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Four meals that stop the afternoon energy crash

  • Aug 11
  • 3 min read

If you get an afternoon energy crash at three o'clock, the problem usually isn't the afternoon. It's the morning.


A coffee on the way in. Another one with syrup. A pastry. A biscuit at eleven to get you to lunch. It feels like enough, but it's a lot of calories and very little actual food. No protein, no fibre, nothing to hold your blood sugar steady. By mid-afternoon, there's nothing left in the tank.


The fix isn't complicated. Build meals around three things: protein, carbohydrate and fibre. Protein and fibre keep you full. Carbohydrate gives you steady energy rather than a spike and a drop.


Performance starts with people, and people run on what they eat. Here are four meals our nutrition coach Nina Plazanin gave to a client who came to us with exactly this problem.


1. Oat and egg omelette


A savoury breakfast that actually holds you until lunch.

Serves 1 · 495 kcal · 42g protein · 25g carbs · 25g fat · 8g fibre



Ingredients

  • 2 whole eggs

  • 30g oats (blend into oat flour for a smoother texture)

  • 2 tbsp milk or water

  • 60-80g sliced turkey or chicken breast, or 2 slices of lean turkey rashers

  • 1 tbsp cottage cheese

  • Salt and black pepper

  • Mixed herbs, oregano or parsley

  • 1 tsp olive oil, avocado oil or butter (or use a non-stick pan)


To serve: ¼ avocado, 1 tomato


Method

  1. Whisk together the eggs, oats, milk or water, herbs, salt and pepper until well combined.

  2. Heat a non-stick pan over medium heat and lightly coat with your oil or butter.

  3. Pour in the mixture, cover with a lid and cook for about 4 minutes.

  4. Carefully flip the omelette and cook for another 1-2 minutes.

  5. Add the cottage cheese and meat to one half of the omelette.

  6. Fold the other half over the filling and cook for another 30-60 seconds, just until the filling is warmed through.

  7. Serve with the sliced avocado and tomato. Season with a little extra black pepper and herbs if you like.

2. Chocolate protein oats


Five minutes, and it holds up if you'd rather eat something sweet in the morning.

Serves 1 · 340 kcal · 34g protein · 45g carbs · 10g fat · 8g fibre



Ingredients

  • 40g oats

  • 1 scoop protein powder

  • 250ml water (or milk, which adds calories)

  • 1 small banana

  • 1 tsp cacao nibs

  • 1 tsp chocolate spread

Method

  1. Mix the oats with water and simmer for 4-5 minutes, or microwave for 2-3 minutes.

  2. Stir in the protein powder.

  3. Top with sliced banana, cacao nibs and chocolate spread.


3. Tortilla pizza


Ready in under ten minutes. Good for a quick lunch or an evening meal when you don't want to cook.


Serves 1 · 385 kcal · 30g protein · 33g carbs · 14g fat · 5g fibre 



Ingredients

  • 1 wholemeal tortilla

  • 1 tbsp Greek yoghurt

  • 1 tbsp cottage cheese

  • Handful of light mozzarella

  • 2 slices lean bacon

  • Peppers

  • Herbs and spices to taste

Method

  1. Blend the cottage cheese and yoghurt together for a creamier texture, then mix in your herbs and spices.

  2. Spread over the tortilla as a white base.

  3. Add the bacon and peppers, then finish with grated mozzarella.

  4. Air fry for 4-6 minutes, or bake for 10 minutes.


4. Steak with roasted sweet potato and creamy corn salad


A proper dinner. Worth the extra effort at the weekend.

Serves 1 · 580 kcal · 57g protein · 43g carbs · 27g fat · 8g fibre



Ingredients

  • 150-170g grilled steak

  • Lettuce (romaine or baby gem)

  • 1 sweet potato, cubed

  • 180g Greek yoghurt or sour cream

  • Garlic

  • 1 Lime

  • Salt and black pepper

For the creamy corn salad (100g):

  • Sweetcorn

  • Red pepper

  • Fresh herbs (parsley, coriander or dill)

Method

  1. Season the steak with salt and pepper and cook to your preference. Rest for 5-10 minutes before slicing.

  2. Roast the diced sweet potato at 200°C for 25-30 minutes, tossing halfway. Or use an air fryer.

  3. Grill the sweetcorn and diced red pepper for 5 minutes, then stir through the herbs and Greek yoghurt or sour cream. Season with salt, pepper and a squeeze of lime.

  4. Arrange the lettuce in a bowl. Top with the roasted sweet potato, spoon over the creamy corn salad, then add the sliced steak.

  5. Finish with chopped coriander, garlic and a squeeze of fresh lime.


How to build meals that prevent an afternoon energy crash


You'll notice each of these has the same three things: a protein source, a carbohydrate, and something with fibre in it. That's the whole principle. Once you can see it, you can build your own meals the same way. You don't need a recipe every time.

If your team is running on coffee and pastries until two in the afternoon, that's not a willpower problem. It's a fuelling one, and it's fixable.


All figures are estimates based on standard supermarket products and will vary with the brands you use.

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