12 Science-Backed Foods That Give You Energy and Fight Fatigue, According to Dietitians

Pumpkin oatmeal cookies combine the best of both worlds: all the delicious flavor of a pumpkin pie in the format of an oatmeal cookie.

Whether you’re dealing with insomnia or a post-lunch slump, fatigue can be difficult to bounce back from without adding a second cup of coffee to your routine. Instead, try adding foods that give you energy to your diet.“The way in which diet impacts energy levels is complex because everyone responds differently to the foods they eat; however, certain meals and snacks are more likely to affect your energy levels based on their caloric content and nutrient profile,” says Emma Laing, Ph.D., R.D.N.

Avocado “Like protein foods and complex carbohydrates, healthy fats also provide long-lasting energy and satiety,” Laing says. Adding avocado to your diet by spreading it over toast or using it as a topping in a grain bowl is a great way to incorporate healthy fat into your meals. Plus, avocado may improve gut health. Beans Laing recommends beans, as well as other legumes like lentils, as a source of energy-boosting protein.

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