Week 3: The Energy Builder - Meals to Boost Your Energy, Metabolism & Mood

Week 3: The Energy Builder – Meals to Boost Your Energy, Metabolism & Mood

There’s a point in every health journey where you’ve done the hard reset, found your rhythm - and now it’s time to build.

That’s what this week is all about: building energy, strength, and vitality through nutrient-dense, whole foods that truly support your metabolism.

When your meals are balanced with protein, complex carbohydrates, and healthy fats, your body begins to function at its best - hormones stabilise, your energy becomes more consistent, and even your mood improves.

This week’s menu has been designed with functional nutrition in mind. That means every ingredient has a purpose:

• Iron-rich foods like beef, lentils, and spinach help transport oxygen through your blood for energy.

• Fibre-rich vegetables and grains keep your gut microbiome thriving, improving digestion and nutrient absorption.

• Protein-packed meals support muscle repair, blood sugar balance, and long-term metabolic health.

These aren’t just “healthy meals.” They’re energy-builders that help you thrive — not just get through the day.

Week 3 Menu

Breakfast: Protein Chia Overnight Oats with Berry Compote

Lunch: Spiced Lentil and Pumpkin Salad with Feta and Seeds

Dinner 1: Iron-Boosting Beef & Vegetable Stir-Fry with Brown Rice

Dinner 2: Lemon Herb Baked Salmon with Kumara Mash and Greens

Snack: Greek Yoghurt with Almond Butter, Flaxseed, and Honey

Recipes:

1. Protein Chia Overnight Oats with Berry Compote

Serves: 4

Per serve: ~400 kcal | 35g protein | 35g carbs | 9g fat | 8g fibre

Ingredients:

• 2 cups rolled oats

• 2 tbsp chia seeds

• 3 cups unsweetened almond milk

• 2 scoops vanilla whey protein isolate (e.g. LAKOA)

• 1 tsp vanilla extract

• 1 cup frozen mixed berries

• 1 tsp honey or maple syrup (optional)

• ½ cup Greek yoghurt (for topping)

Method:

1. Mix oats, chia seeds, almond milk, protein powder, and vanilla in a large container. Stir well and refrigerate overnight.

2. In the morning, heat berries with a drizzle of honey until soft and syrupy.

3. Divide oats into four jars or bowls, top with berry compote and a spoonful of Greek yoghurt.

Functional Nutrition Note:Chia seeds provide omega-3s and fibre for stable energy release, while the combination of protein and complex carbs supports muscle recovery and balanced blood sugar levels.

2. Spiced Lentil and Pumpkin Salad with Feta and Seeds

Serves: 4

Per serve: ~420 kcal | 36g protein | 38g carbs | 11g fat | 9g fibre

Ingredients:

• 2 cups cooked green lentils

• 400g roast pumpkin, cubed

• 200g grilled chicken breast, sliced

• 100g feta cheese, crumbled

• 2 tbsp pumpkin seeds

• 2 cups baby spinach

• 1 tbsp olive oil

• 1 tsp smoked paprika

• Juice of 1 lemon

• Salt and pepper

Method:

1. Toss pumpkin with paprika, salt, and olive oil; roast at 200°C for 25 mins.

2. Combine lentils, roast pumpkin, chicken, feta, pumpkin seeds, and spinach in a large bowl.

3. Drizzle with lemon juice before serving.

Functional Nutrition Note:Lentils and pumpkin are rich in plant-based iron and beta-carotene, while feta adds calcium and flavour. This combo fuels energy production and supports immune health.

3. Iron-Boosting Beef & Vegetable Stir-Fry with Brown Rice

Serves: 4

Per serve: ~450 kcal | 38g protein | 45g carbs | 10g fat | 6g fibre

Ingredients:

• 600g lean beef strips

• 2 cups broccoli florets

• 1 red capsicum, sliced

• 1 carrot, julienned

• 2 tbsp soy sauce (or tamari)

• 1 tbsp sesame oil

• 1 tsp grated ginger

• 1 garlic clove, crushed

• 3 cups cooked brown rice

Method:

1. Stir-fry beef in sesame oil until browned. Remove and set aside.

2. Add vegetables, garlic, and ginger, and stir-fry until tender-crisp.

3. Return beef to the pan, add soy sauce, and toss to combine. Serve with brown rice.

Functional Nutrition Note:Red meat is a potent source of haem iron, essential for oxygen transport and energy. Pairing it with vitamin C–rich capsicum improves iron absorption.

4. Lemon Herb Baked Salmon with Kumara Mash and Greens

Serves: 4

Per serve: ~480 kcal | 40g protein | 35g carbs | 15g fat | 5g fibre

Ingredients:

• 4 x 150g salmon fillets

• 2 medium kumara, peeled and cubed

• 2 cups green beans or broccolini

• 1 tbsp olive oil

• Juice of 1 lemon

• 1 tsp dried dill or parsley

• Salt and pepper

Method:

1. Preheat oven to 180°C. Place salmon fillets on a lined tray, drizzle with lemon juice and sprinkle herbs on top. Bake for 12–15 minutes.

2. Steam kumara until tender, mash with a drizzle of olive oil.

3. Serve salmon with kumara mash and steamed greens.

Functional Nutrition Note:Salmon provides omega-3 fatty acids to reduce inflammation and support hormonal balance. Kumara adds slow-release carbohydrates and fibre for lasting energy.

5. Snack: Greek Yoghurt with Almond Butter, Flaxseed, and Honey

Serves: 4

Per serve: ~280 kcal | 30g protein | 12g fat | 8g carbs | 4g fibre

Ingredients:

• 2 cups plain Greek yoghurt

• 4 tsp almond butter

• 2 tsp ground flaxseed

• 2 tsp honey

Method:

1. Spoon yoghurt into bowls, top with almond butter and honey, then sprinkle with flaxseed.

Functional Nutrition Note:A great balance of protein, healthy fats, and fibre to stabilise blood sugar, nourish hormones, and keep hunger at bay between meals.

This week’s plan builds on your foundation:

• More iron: for energy and oxygen transport

• More fibre: for stable digestion and detoxification

• More variety: for metabolism and mood

Your energy is built from the inside out — one nutrient-dense meal at a time.

You can use these recipes and meal ideas to add on to some of your favourites from week one and two!

--> Week One Here <--

--> Week Two Here <--