High-Energy Veggie Foods

There are various schools of thought about which foods impart more energy, one of which is the vegan philosophy. Vegans avoid eating animal-based foods, including meat, fish, eggs, honey, and dairy, in favor of plant-based foods like vegetables, fruits, pulses (lentils and beans), nuts and seeds. With a little nutritional education, they are able to obtain all the protein, carbohydrates and fats they need from plant-based foods and keep up their energy levels at the same time.

The important thing to remember is that energy is sustained longer through eating complex carbs (whole grains, brown rice, seeds, nuts, veggies and fruits) and minimizing or avoiding simple (refined) carbs (white flour, corn starch, white sugar and corn syrup, for example). Complex carbs are nutrient rich and loaded with fiber, which aids in elimination. Some of these complex carbs have the added virtue of containing protein, which provides even longer-term energy (such as lentils, beans, chickpeas, quinoa, and soy products).

How can you maintain an optimum energy level throughout the day on a vegan diet? Starting with breakfast, you can mix granola or other whole-grain cereal with soy yogurt, adding whole fruit like a banana, apple, or berries. Another fast breakfast meal is simply hummus (a Middle Eastern dip made from ground chickpeas and oil) on a piece of whole-grain toast, or peanut butter on toast.

Oatmeal, preferably the slow-cooking kind, which contains more nutrients, is a classic breakfast, and combined with wheat bran, ground flax seeds (that contain fiber, protein, carbs and fats), berries, a banana, spice with cinnamon and add soymilk or rice milk for calcium and B-12, you have a filling, tasty, energetic breakfast to sustain you until lunch.

Snacks can consist of trail mix, either home-made or store-bought. Make sure the mix contains unsulfured and unsugared fruits and raw nuts such as walnut and almonds for optimum health. Trail mix has the advantage of providing fat, protein and complex carbs all at once to keep up your energy level. Or try peanut butter slathered on banana or apple slices. Brown rice cakes are another excellent pick-me-up. Vegan protein bars and protein powders can be found at most health food stores. Although caffeinated coffee should be drunk only in moderation, try coffee with soy milk for a mid-morning or mid-afternoon energy boost. And there's nothing wrong with eating a small amount of dark chocolate, which has been shown to have antioxidant properties and iron for energy.

For lunch and dinner you might consider a peanut butter or other nut butter sandwich. If you're eating out, many cultural traditions offer vegan foods, including East Indian, Mexican, Italian, Chinese, Japanese, Thai, and Vietnamese combination dishes. Tofu has become so popular that you can usually find at least one tofu and veggie dish at Asian buffets. Made from soybeans, tofu is rich in calcium and complex carbs and is one of the cheapest sources of energy-dense protein available. If you're at home, combination bean or lentil and rice dishes with veggies are simple to prepare and provide all the fuel you'll need for the rest of the day. Or try one of the many prepared vegan soups or entrees.

A huge green salad (preferably with dark greens combined with tomatoes, raw cruciferous veggies like broccoli and cabbage-tofu, seeds, sprouts, garlic, onion, extra virgin olive oil or flaxseed oil, and apple cider vinegar is a great energizing warm weather combination meal. Leafy greens in general are packed with nutrients. Kale, collards, bok choy, Swiss chard and spinach should be in your daily diet because they are rich in iron and increase blood hemoglobin, which oxygenates the blood, increasing energy levels. Another commonly available source of greens is seaweed, of which there are many types that can be added to salads and soups.

Then there are the "super greens" such as wheat grass, barley grass, alfalfa, and microalgae like spirulina and chlorella, which, though not as commonly consumed as other chlorophyll-rich plants, can boost energy levels instantly. Added to shakes that also include brewer's yeast, fruit and fruit juice, seeds, soy, almond or rice milk, they provide vitamins, minerals, enzymes, protein, fats, nucleic acid (RNA/DNA, the building blocks of cells), antioxidants and phytonutrients (plant nutrients) in a compact, delicious drink.

The vegan approach to daily energy is delicious, fast, and contrary to popular belief, doesn't require searching for exotic food products. Try it!