The Best Foods to Support Mental Clarity and Energy

Step by Step Guide and downloadable Grocery List and Weekly Meal Plan

What you eat directly impacts how you think, feel, and perform throughout the day. If you’ve ever felt sluggish or foggy after a meal, you’ve experienced how food choices can hinder mental clarity and energy. The good news is that being intentional about what you eat can fuel your brain and body for peak performance.

This step-by-step guide will help you organize your approach to nutrition and make informed choices to support mental clarity and sustained energy.

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TLDR Bullet Points:

• What you eat impacts your brain, energy, and performance. Poor food choices can lead to sluggishness and brain fog.

• Step 1: Identify Your Energy Needs – Align your food with daily demands (work, gym, etc.).

• Step 2: Prioritize Brain-Boosting Nutrients – Omega-3s, complex carbs, and protein support mental clarity.

• Step 3: Stay Hydrated – Drink plenty of water for cognitive function, mood regulation, and skin health.

• Step 4: Plan Balanced Meals – Include protein, healthy fats, and complex carbs (e.g., chicken salad, baked salmon).

• Step 5: Snack Smarter – Choose nutrient-dense snacks like almonds, Greek yogurt, and dark chocolate.

• Step 6: Add Antioxidant-Rich Foods – Include berries, leafy greens, and dark chocolate for brain protection.

• Step 7: Adjust for Life’s Challenges – Have quick, healthy options (e.g., frozen fruit, pre-chopped veggies).

• Step 8: Reflect on Your Choices – Track how certain foods affect your energy and focus.

• Step 9: Build Momentum – Make small, consistent changes and celebrate progress over time.

• Sample Breakfast Ideas – Yogurt with berries, eggs with spinach, or a protein shake with banana and spinach.

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Step 1: Identify Your Energy Needs

Before diving into food choices, recognize what each day of the week is demanding from you.

I personally know Mondays are usually lighter in the gym but heavier at work, Wednesdays are usually heavier at the gym and at work and Fridays are a nice balance of both. Knowing, this is a typical week for me, allows me to make better choices for how I eat.

So ask yourself:

“Are you juggling a busy work schedule, hitting the gym regularly, or managing family responsibilities?”

Your nutrition should align with your lifestyle.

When I realized I needed more energy for my 3 PM meetings, and coffee was no longer cutting it, I looked into my diet. I noticed that I felt very lethargic after eating a ton of carbs during lunch, even if it was brown rice! So I decided to focus on foods that fuel me better. I started with LESS brown rice, and now I focus primarily on fruit or half of a sweet potato.

I recognized co-workers feeling even more tired than me after they ate a cheeseburger for lunch.

I began to focus on eating a lighter lunch with a larger emphasis on what went into my body.

Lessoned Learned: CHEESEBURGERS do not equal CLARITY.

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Step 2: Prioritize Nutrients That Enhance Brain Health

Certain nutrients are particularly important for mental clarity. Let’s break them down:

1. Omega-3 Fatty Acids: Found in salmon, walnuts, and flaxseeds, omega-3s are critical for brain cell communication and reducing inflammation.

2. Complex Carbohydrates: Whole grains, sweet potatoes, and oats provide a steady source of glucose for the brain.

3. Protein: Lean proteins like chicken, eggs, sirloin, and tofu supply amino acids that support neurotransmitter production.

Action Step: Write down three foods rich in each of these nutrients that you enjoy. This list will act as a cheat sheet when you’re thinking, “What do I eat for lunch today?”

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Step 3: Stay Hydrated

Hydration is often overlooked but crucial for focus and energy. Dehydration, even mild, can impair memory and concentration. Make water your primary drink of choice and consider adding electrolytes.

In all (or most) of my food guides, memos, and training programs - I mention “DRINK A F**K TON OF WATER”. I drink about 1.5-2.0 gallons of water a day (5-7.5 Liters). I am working out pretty hard, but I am also cognizant of how I felt when I was dehydrated: Lingering headache, dry skin, cramping. 5-7 Liters might be excessive to some, but try to drink at least 2-3 liters and let me know how you feel after a couple of days.

Benefits for Brain Health:

• Improves Cognitive Function

  • The brain is about 75% water, and proper hydration is crucial for maintaining concentration, memory, and alertness. Dehydration can lead to brain fog, fatigue, and impaired decision-making.

• Boosts Mood and Reduces Stress

  • Water helps regulate cortisol (the stress hormone), promoting emotional balance.

• Supports Nutrient Delivery

  • Hydration ensures that essential nutrients and oxygen are delivered efficiently to brain cells, optimizing their function.

• Prevents Headaches

  • Dehydration is a common trigger for headaches and migraines. Drinking water can help reduce the frequency and severity of these issues.

*Also - staying hydrated has massive benefits for your skin. Water helps maintain skin elasticity, and combats dryness and flakiness, making the skin softer.

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Step 4: Plan Your Meals with Balance

A balanced meal combines three key elements: protein, healthy fats, and complex carbohydrates. For example:

• Breakfast: Oatmeal with almond butter and berries.

• Lunch: Grilled chicken salad with avocado and quinoa.

• Dinner: Baked salmon with roasted sweet potatoes and steamed broccoli.

Action Step: Create a weekly meal plan that includes these components. Start by planning just one balanced meal per day and build from there.

or for paid members, you can download this one-week meal plan for free here (and at the bottom of this post):