Now That's Energy: Our Best Tips for All-Day Energy

The Ultimate Meal Plan

"This 1,700-calorie plan is high in lean protein, heart-healthy fats, dairy, and unprocessed carbs -- the building blocks that keep energy levels up," says Monique Ryan, RD, a nutritionist in Chicago and author of Sports Nutrition for Endurance Athletes. "If you exercise for more than 35 minutes, add another 200- to 300-calorie snack."

• Cooking spray
• 3 egg whites
• 1/2 cup mixture chopped tomato and red and green bell pepper
• 2 slices whole wheat toast
• 1/2 grapefruit

Make it: Coat a skillet with cooking spray; add egg whites. Once the edges are set, sprinkle veggies on egg. Cook through. Fold and serve.

• 1 cup skim milk
• 3/4 cup blueberries
• Ice cubes to taste

Make it: In a blender, mix together milk, blueberries, and ice cubes.

• 3 ounces warm, grilled chicken breast
• 2 six-inch whole wheat tortillas
• 1 handful low-fat shredded cheese
• 1/3 cup pinto beans
• Salsa to taste
• Raw bell pepper slices
• 2 slices avocado

Make it: Cut chicken into strips and place on tortillas. Top with cheese, beans, salsa, peppers, and avocado.

• 1 cup low-fat Greek-style yogurt
• 1 peach, cut into slices

Make it: Top yogurt with fruit slices.

• 2 teaspoons olive oil
• 4 ounces wild salmon
• 1 cup fresh asparagus, steamed
• 4 tablespoons light salad dressing
• 2 cups mixed greens
• 2/3 cup instant couscous

Make it: Heat oil in skillet, add salmon, and saute. Serve with asparagus, dressed mixed greens, and couscous.

Finish your morning shower with a 10- to 20-second blast of cold water; this will invigorate you from head to toe and wash drowsiness away. According to researchers in New Zealand, suddenly immersing yourself in cold water increases your heart rate, alertness, and the blood flow to your skeletal muscle.

Need a lift? Buy yourself a plant. Who knew? Having greenery nearby increased workers' productivity by 12 percent, according to a study at Washington State University. "By causing us to be more relaxed, plants help us to be more productive and focused," says lead author Virginia Lohr, PhD.