Breakfast: Tofu scramble
with spinach, turmeric (anti-inflammatory) and whole-grain sourdough toast.
Lunch: Mediterranean Lentil Salad with cucumbers, tomatoes, parsley and a heavy squeeze of lemon for Vitamin C (Breakfast: Tofu scramble with spinach, turmeric (anti-inflammatory) and whole-grain sourdough toast.
Lunch: Mediterranean
Lentil Salad with cucumbers, tomatoes, parsley and a heavy squeeze of lemon for
Vitamin C (which helps you absorb the iron in the lentils).
Dinner: Black bean and sweet potato "Buddha Bowl" with a dollop of pumpkin seeds for a magnesium boost.
Master Shopping List
Produce (Freshness & Micronutrients)
[ ] Leafy Greens: Spinach,
Kale or Mixed Greens
[ ] Vegetables: Broccoli,
Sweet potatoes, Cucumber, Cherry tomatoes
[ ] Fruit: Blueberries
(fresh or frozen), Apples, Lemons
[ ] Healthy Fats: Avocados
Proteins (Sustained Energy)
[ ] Animal-based: Salmon
or Eggs (if applicable)
[ ] Plant-based: Firm
Tofu, Dried or Canned Chickpeas, Lentils, Black beans
Pantry & Grains (The "Slow-Burn" Carbs)
[ ] Grains: Old-fashioned
Oats, Quinoa
[ ] Nuts/Seeds: Walnuts,
Chia seeds, Pumpkin seeds, Almond butter (unsweetened)
[ ] The "Mood
Boost": Dark Chocolate (70% cacao or higher)
[ ] Beverages: Green Tea (Loose
leaf or bags)
Flavour & Health Boosters
[ ] Pantry: Olive oil,
Tahini, Turmeric, Sea salt
Mindful Shopping Tip
When you go to the store, try the "Perimeter Rule." Most of the whole, energy-giving foods are located on the outer edges of the grocery store (produce, proteins, refrigerated goods). The centre aisles often contain the processed foods that lead to energy crashes
Mindful Energy Cheat Sheet
1. The Core Principles
Presence: Eat without
screens. Focus on the 5 senses.
Pacing: Slow down. The
brain needs 20 minutes to register fullness.
Precision: Distinguish
between Physical Hunger (stomach growl) and Emotional Hunger
(stress/boredom).
2. The Energy Plate (P.F.C. Balance)
To avoid the "blood sugar rollercoaster," ensure
every meal contains:
Protein: Tofu, Eggs, Salmon, Lentils
or Beans.
Fiber: Leafy greens,
Broccoli, Quinoa or Sweet Potatoes.
Complex Carbs/Fats: Oats,
Avocado, Nuts or Olive Oil.
3. The 5-Minute Pre-Meal Ritual
Breath (1 min): 3 deep box-breaths
to activate "Rest & Digest" mode.
Visual (1 min): Identify 3
colours on your plate.
Gratitude (1 min):
Acknowledge the journey of the food from soil to plate.
Scent
(1 min): Inhale the aromas deeply.
First
Bite (1 min): Chew 20+ times before swallowing.
4. Troubleshooting Your Energy
|
If you feel... |
Try this... |
|
Mid-day Slump |
Drink 16oz of water and eat a protein/fiber snack (like an
apple & almonds). |
|
Post-Meal Fog |
Reduce refined carbs (white bread/sugar) and increase
fiber next time. |
|
Late Night Cravings |
Check if you ate enough protein at dinner; try a calming
magnesium-rich tea. |
5. Success Mantra
"I am not just filling a void; I am fueling my
potential. My energy is a reflection of my awareness."
Top 5 Shopping List Essentials:
Greens: Spinach or Kale
(Fiber)
Grains: Quinoa or Oats
(Steady Glucose)
Healthy Fats: Avocado or
Walnuts (Brain Fuel)
Proteins: Chickpeas or
Salmon (Sustained Energy)
The Lift: Green Tea or 70%
Dark Chocolate (Focus)
5-Minute "Center & Savour" Exercise
Minute 1: The Breath Reset
Before touching your utensils, sit up straight and place
your feet flat on the floor.
The Action: Take three
deep "Box Breaths." Inhale for 4 seconds, hold for 4, exhale for 4
and hold empty for 4.
The Purpose: This signals
to your brain that you are safe and ready to process food, reducing the
cortisol that often leads to energy-sapping indigestion.
Minute 2: Visual Appreciation
Look at your food as if you are seeing it for the first
time.
The Action: Identify three
distinct colours on your plate. Notice the steam rising or the way the light
hits the texture of the grain.
The Purpose: This begins
the cephalic phase of digestion—your brain starts signalling your
stomach to produce digestive enzymes before the food even hits your tongue.
Minute 3: The Gratitude Scan
Consider the journey of the meal.
The Action: Spend 60
seconds thinking about the sun, water and soil that grew the plants and the
people who harvested and transported them.
The Purpose: This creates
a positive emotional connection to your fuel, reducing "food guilt"
and increasing satisfaction.
Minute 4: The Scent Connection
Lean in and catch the aroma.
The Action: Take a deep
breath through your nose. Can you smell the earthiness of the quinoa? The
sharpness of the lemon? The sweetness of the potato?
The Purpose: Much of what
we perceive as "flavour" is actually "aroma." This
heightens your sensory reward, making you feel full and satisfied faster.
Minute 5: The Conscious First Bite
Finally, take your first bite.
The Action: Chew slowly—at
least 20 times. Notice the transition of texture from solid to liquid. Swallow
completely before reaching for the next forkful.
The Purpose: This prevents the "gulping" of air (which causes bloating) and ensures you are taste-testing for quality, not just quantity
Pro-Tip: If you feel yourself rushing halfway through
the meal, simply put your fork down and take one deep breath to
"reset" the clock.
This 5-minute exercise is designed to shift your body from "Stress
Mode" (sympathetic nervous system) to "Digest Mode"
(parasympathetic nervous system). By doing this, you ensure your body actually
absorbs the nutrients you just bought.
Perform this right as you sit down with your plate, before
you take your first bite.