A Black woman wearing workout clothing stands in her kitchen, eating a Purple Carrot meal.

The Top 10 Energy-Boosting Vegetarian Foods: What the Research Actually Says

Feeling tired and tempted to grab another cup of coffee? You might want to consider what’s on your plate instead of what’s in your mug. Your diet plays a large role in your energy levels, from managing blood sugars to providing the essential nutrients that keep your cells functioning and healthy. If you’re looking for new ways to boost your energy levels, it’s time to start cooking with these vegetarian foods that give you energy.

1. Sweet potatoes

Sweet potatoes offer sustained energy and the perfect base for a variety of sweet and savory dishes. This satisfying starchy vegetable features a powerful blend of complex carbs, fiber, and vitamins — essential ingredients for stable energy and balanced blood sugar. As a low-to-medium glycemic index (GI) food, studies have shown sweet potatoes may be beneficial for those with diabetes in managing glucose levels. Whether you need a filling breakfast to keep you going or to refuel with a comforting dinner, sweet potatoes make a great addition to your plate any time of day.

Two plates of chickpea-stuffed sweet potatoes from Purple Carrot's vegan meal delivery service are styled on a light blue background.

 

2. Almonds

Nuts like almonds offer a great mix of protein and healthy fats, and almonds feature tons of other good-for-you properties. For instance, they contain magnesium, which plays a vital role in energy production. Almonds make a great snack on their own or as an added crunch with your favorite salads.

3. Bananas

Need a strong energy source before exercising? Instead of an energy drink, grab a banana. On top of containing carbs and fiber, bananas are a prime source of potassium, a mineral that plays a pivotal role in processing cellular energy. And you couldn’t ask for a better grab-and-go snack, already wrapped in its own sustainable packaging.

4. Oranges

If you need a burst of energy between breakfast and lunch, the carbs, high water content, and fiber in oranges offer both fuel and hydration. Citrus fruits like oranges have been linked to positive impacts on metabolic energy expenditure. They’re also rich in antioxidants, especially Vitamin C, which supports immune function and iron absorption. Include oranges in your balanced diet, as a smoothie ingredient, oatmeal topping, or to add bright flavor to your favorite grain bowl.

5. Spinach

Leafy greens like spinach are loaded with system-supporting nutrients like Vitamin C, potassium, and calcium. Spinach is considered a powerhouse vegetable by the American Heart Association, and it can also be a great source of iron, which plays a vital role in your energy levels. If keeping fresh spinach in your fridge doesn’t fit into your schedule, frozen spinach still has a great nutritional profile, or opt in for spinach-based recipes in your Purple Carrot meal delivery box.

6. Avocado

Avocados are a robust source of healthy fats and fiber, which have been shown to have a positive impact on satiety (or in other words, help keep you full). They can be a great source of energy for those on a plant-based diet, whether on their own or as part of a recipe. With their creamy texture, avocados can be an especially suitable substitute for animal-based products like mayonnaise.

7. Oats

Whole grains like oats are full of health-forward properties, including their role as a potent source of fiber and complex carbs. When paired with other protein and fat sources like nut butters, you get a satisfying breakfast and healthy fuel for a productive day.

8. Beans

  • Beans nutritional profile: Fiber, minerals (iron, calcium, magnesium, potassium)
  • Meal inspiration idea: Crispy Black Bean Tacos With Chipotle-Mango Aioli & Blistered Tomato Salad

Beans are simultaneously an important source of plant-based protein and complex carbohydrates. Add in tons of antioxidants and fiber, and you get a lower glycemic index powerhouse that some experts describe as nature’s perfect food. With so many varieties to choose from, it’s hard to get bored with recipes. Throw some garbanzo beans into pasta or a salad for extra protein, or curl up with a comforting bowl of black bean stew.

9. Quinoa

As another complex carbohydrate that offers a side of vegan-friendly protein, quinoa is one of the best ways to fuel yourself. One study linked this powerful grain to fatigue reduction. Plus, it’s super easy to make, in less time than most rice takes. All you need is water and quinoa, which you’ll bring to a boil and then simmer.

10. Tofu

Protein is foundational for sustained energy and tofu is one of the best vegetarian ways to get it. Some studies have shown that plant-based proteins like tofu are just as effective at supporting muscle growth in athletes as animal-based proteins. Since it’s so versatile, you can use it in a range of recipes with just about any flavor profile.

Stay energized with Purple Carrot meal kits

Going for the short-term energy fix might be convenient, but the trick is to prioritize a balanced diet that sustains your energy in the long term. If you’re feeling sluggish most days, minimally processed foods and a plant-based diet can help.

And if you want to save some of your energy instead of deciding what to get at the grocery store, Purple Carrot meals are the answer. Our dietitian-designed meals feature the right balance of carbs, protein, fiber, and vitamins that you need to power through whatever is on your plate for the day. Get energizing plant-based meal kits delivered right to your door.

Natalie Hamingson