Breakfast, Lunch and Snack: What to Eat for More Energy


Holistic Nutritionist Joy McCarthy shows us three recipes that will take you through the first half of your day with a lot of energy under your belt!

Breakfast: Breakfast Muesli

picture of a bowl of breakfast muesli.

Breakfast is the most important meal of the day but some people still treat it as a fat and deep-fried festival — we should change that!  Pumpkin seeds, oats and kefir are the energizing ingredients in this muesli. They will keep you going for the morning and get your brain going bright and early!


Make sure you buy unroasted and unsalted nuts and seeds and be sure to use unsulfured dried fruit.


  1. Combine all the dry ingredients into a large glass bowl and mix together.
  2. Add enough water to entirely cover the ingredients.
  3. Stir in kefir and lemon juice.
  4. Leave out on the counter overnight with a loosely fitting lid.
  5. Make sure to put it in the in fridge the next day to ensure freshness. Do not keep more than three days.

Snack: Spiced Chickpea Nuts

Picture of spiced chickpeas in a glass jar.

Snacks are important and they are what carry us over between meals. Pick the right snack and you will have energy all day long.

Chickpeas are full of protein which will keep us satisfied. Salt is often what we crave so don’t be afraid to sprinkle a little salt on your chickpeas for flavour and to curb your hunger!


  1. Drain and rinse one can of chickpeas. 
  2. Toss on a baking sheet with a drizzle of olive oil and a sprinkle of your favourite spice (paprika, cumin, oregano etc.) 
  3. Bake in the oven at 375 F for 30 minutes or until crisp.

Lunch: Zucchini Mint Pancakes

Picture of zucchini mint pancakes on a plate.

We all know eggs have protein which will keep us feeling full and satisfied but did you know that mint is a natural stimulant? Mint also pairs perfectly with zucchini along with a bit of chickpea and brown rice flour.


  1. Grate two small zucchini and add to a large bowl. 
  2. Crack in three eggs, a quarter cup of finely chopped mint, half a cup of chickpea flour and half a cup of brown rice flour. Season with salt and pepper. 
  3. Add a drizzle of olive oil to a non-stick pan over medium high heat.
  4. Pour a quarter cup of batter onto the pan.
  5. Fry until bottom is golden brown, flip over and repeat.

Click here to find Joy McCarthy's foods for a better sleep.