Mindful Eating: How I Revamped My Diet for Better Energy (+ Weekly Nutrient Checklist)

Ever wonder why some days you feel energized and focused, while others you’re dragging by 2pm?

For years, I blamed my fluctuating energy on everything from stress to not enough sleep. But when I started paying closer attention to what I was eating…

I discovered a direct connection between my meals and my mood.

My Wake-Up Call

This winter, I hit a wall. Despite getting decent sleep and managing my stress, I felt constantly foggy and tired. My workout performance was declining, and I found myself reaching for coffee multiple times a day just to function.

Instead of adding another supplement or trying another energy drink, I decided to take a mindful approach to my nutrition. I started simple by logging what I ate and how I felt afterward. I noticed things like…

• Lack of protein led to mid-day energy crashes
• Days without enough vegetables left me feeling depleted
• When I skipped meals, my decision-making suffered (late night eating, carb loading, chips, french fries, etc)
• Weeks without enough variety meant missing key nutrients

Four Simple Shifts

I didn’t want a complicated diet plan that I wouldn’t stick to. Instead, I focus on a few mindful changes that make a huge difference:

1. Protein at Every Meal

Aim for 20-30g of protein at each meal. For me, this looks like tofu scramble or oatmeal for breakfast. Adding beans to my lunch salad. And cooking up tempeh, seitan, or a hearty serving of legumes for dinner.

2. Eat the Rainbow

Include 5 different colors of fruits and vegetables daily. This simple visual approach ensures I’m getting varied nutrients without having to obsess over specifics. I also like to buy fruits and vegetables I normally wouldn’t to get different nutrients in.

3. Drink a Protein Shake Right After Workouts

Smash a protein shake within 30 minutes of a workout ending. Gives my muscles fuel to start rebuilding. Makes me feel overall better too! I love the 1st Phorm Vegan Protein mix. Clean, key nutrients, quality.

4. Weekly Meal Prep

Plan ahead. Wash and chop fruits and veggies. Cook up rice and sweet potatoes. Prep salads. Make grab-and-go options like pb&j and trail mix. Whatever is gonna make weekly eating easier in the day-to-day.

The Results

Within two weeks of mindful eating, I noticed:

• More stable energy throughout the day
• Better workout recovery
• Improved focus during focus times
• Less reliance on caffeine
• Fewer cravings for quick sugar fixes

The best part? This approach doesn’t require counting calories or eliminating food groups. It’s about adding nutrients mindfully, not restricting.

Weekly Nutrient Checklist

Ready to try this yourself? Here’s a simple checklist Joe and I use to make sure we’re covering our nutritional bases each week:

WEEKLY NUTRIENT CHECKLIST

Daily Targets:

• Plant protein at each meal (legumes, tofu, tempeh, seitan, oats)
• 3+ different colored vegetables
• 2+ servings of fruit
• 2+ different herbs or spices
• 1+ serving of healthy fats (avocado, nuts, seeds, olive oil)
• 64+ oz water

Weekly Targets:

• 2+ servings of omega-rich foods (walnuts, flax seeds, chia seeds)
• 3+ servings of leafy greens
• 2+ servings of fermented foods (plant yogurt, kimchi, sauerkraut)
• 3+ meals with beans or lentils
• 2+ different herbs or spices
• 1+ serving of nutritional yeast (B vitamins)

Mindful Habits:

• Check in with hunger every 3 hours
• Eat without screens for at least one meal daily
• Prepare food options for busy days
• Notice energy levels after meals

Mindful eating isn’t about perfection – it’s about awareness. Don’t feel pressed to hit every target every day. This checklist is more about staying mindful of what our bodies need.

Start Small

If this seems overwhelming, that’s okay! Let’s start by picking just one area to focus on this week. Maybe it’s adding more protein to breakfast or including one more vegetable with dinner. Small, consistent changes add up to significant energy improvements over time.

What one mindful eating shift will you try this week? I’d love to hear how it goes!