“Food is consciousness. It is concentrated, intelligent energy that nourishes the body, mind, and spirit.” – Deepak Chopra
If you want to be your best, you have to eat the best, and what you eat matters. The food you eat fuels your body, it literally gives your body the building blocks needed for life. It gives you energy to get through your day, helps you build strong muscles and bones, and influences your hormones that flow through your body at every second of the day, regulating your central nervous system, emotions, and so much more. As you digest and absorb nutrients from the food you eat, you quite literally become what you eat.
So why not give your body the very best? Why not eat nutritious foods full of the nutrients your body needs not only to survive, but to thrive? Your body does so much for you every single day, doesn’t your body deserve to be fueled by the very best?
Read on to learn more about my personal health journey, why eating the right nutrients is crucial to fuel your body and mind, and get tips along with 11 recipes for getting the nutrients you need to fuel your body with a mostly plant based diet. Plus, I have included a book review and recommendation for one of the books that has an influential impact on my health journey and can help you eat for life, maximizing your diet to improve memory, prevent cognitive decline, eliminate brain fog, and lift depression.
Eating for Life: My Health Journey
I have always eaten relatively healthy (fresh fruits and veggies are my favorite, after all), but it wasn’t until recently that I really started considering the concept of food as fuel for life.
Over the past couple of years, I had started noticing that I was feeling off. I was tired, brain fog and migraine headaches were getting more frequent, I started experiencing anxiety, and I was noticing heart palpitations and an elevated heart rate at times. I had several people, including medical professionals, tell me things like “Well, you are getting older…” and “Some things are just normal for women your age, you won’t always feel like you did in your twenties”.
But I knew it was more than that. There had to be a better way, I wasn’t going to keep going through life feeling like this. Just because something is common, it doesn’t mean it is normal.
With symptoms ranging from mild and inconvenient to more concerning issues, it became clear to me that it was finally time I got to the root of what was causing my health issues. I was lucky to find a doctor who took my concerns seriously and listened to my symptoms. He worked with me to develop a health plan and diet that would address my symptoms at the root and help me achieve the healthier lifestyle that I was looking for.
He recommended a healthy lifestyle and diet plan that would help balance my hormones and address the symptoms of POTs I had been experiencing.
One of the biggest things that we emphasized in my plan was upping my protein intake to ensure that I got enough protein in each meal. For me, protein has been key, along with ensuring I eat a balanced diet, supplying my body with all of the nutrients it needs. Today, I am the strongest I have ever been, and I am only getting stronger by the day. I feel amazing everyday, strong and healthy. I have even started weight training, and can feel (and see) my muscles growing and getting stronger with each workout. I am continually impressing myself and reaching new goals in my yoga practice as well, and it feels amazing!
All this to say, fueling my body with the nutrients it needs to thrive has been a game changer. It is amazing to me how just making a few small changes and sticking with it has had a profound impact on how I feel. I am optimizing my nutrition so I can optimize my body and mind to achieve my best everyday. I know everyone’s health and dietary needs are unique, but I honestly believe that finding what works for you and your health needs, and sticking with it, can have a profound impact on your life and health.
Fueling Your Brain
More than just fueling your body, food is fuel for your brain as well – and this is equally, if not even more important. The food you eat is the literal building blocks that create hormones, give your brain the energy it needs, and allow nearly every metabolic function in your body to take place. Doesn’t your body deserve the best?
Since I have begun emphasizing the concept of food as fuel, I have recognized a noticeable difference in my mental state. My mind is clearer, I can focus better than ever, I am more energized and ready to take on anything the day brings my way.
When you start to think of food as fuel for your body and brain, it is easy to see how important eating a wide range of crucial nutrients throughout everyday is.
Getting the Nutrients You Need with a (Mostly) Plant Based Diet
So how do you ensure that you are getting the nutrients you need in your diet? Following a healthy meal plan is essential for helping you reach your healthy eating goals, fuel your body, and get the vital nutrients you need.
One of the most important changes you can make is adding as many plants as possible to your diet. From fresh fruits to vibrant veggies and hearty grains, incorporating a variety of colorful, plant based foods into every meal is the best way to ensure you are getting a healthy diet. Whether it is by eating a Mediterranean diet, which studies have linked to reduced risks of heart disease, inflammation, and more, or eating a mostly plant based diet, plants should be a key part of your daily diet.
In her book Finding Your Way in a Wild New World, Martha Beck says, “We are made of just two things: stardust and sunshine. Every molecule in your body was made in the belly of a massive star that exploded, hurling all the elements we know into space. Every spark of energy that enables you to walk and think and live comes from our favorite star, the sun, as it’s heat radiates energy to Earth. But using sunlight to animate stardust – in other words, transforming matter and energy into a living creature – is a technology of magic no human has yet achieved. For that we rely on another kingdom of beings… “the green nation”.” She goes on to say, “Every calorie we eat, as well as the oxygen we breathe, comes from plants, whether eaten directly or indirectly, through animals that get their calories from plants.” So why not, as Beck puts it, “Try getting your sunlight energy and stardust matter from a variety of fresh green plants”?
Fruits, vegetables, grains, and even herbs and spices contain a wide variety of nutrients, phytonutrients, and antioxidants that offer a host of benefits to your body and mind. Phytonutrients are naturally occurring chemicals found in all types of plant foods. Researchers are still just scratching the surface of how the many different phytonutrients can benefit our body and mind, but research suggests they offer anti-inflammatory and immune-boosting benefits, while also supporting cardiovascular health and cognitive function, and may even help protect against cancer.
Many plant foods are also a great source of fiber and protein providing sustained energy, aiding in weight management, and promoting overall health. Learn more about why you need fiber and protein.
In addition to eating a wide range of plant based foods, dairy, lean meats – like chicken, beef, and lamb, and seafood help round out a healthy diet, ensuring you get the nutrients your body needs.
Nourishing Recipes to Fuel Your Body and Mind
The food we eat is more than just fuel – it’s information for our bodies and minds. Nutrient-rich meals packed with whole ingredients like leafy greens, colorful vegetables, lean proteins, and healthy fats can help boost energy, support focus, and strengthen overall well-being. The recipes below are designed to do just that, providing delicious ways to feed your body what it needs to thrive.
Salads
Lemony Kale and White Bean Salad
This bright, protein-packed salad combines hearty kale, creamy white beans, and a zesty lemon dressing. The mix of fiber, antioxidants, and plant-based protein makes it energizing and satisfying.
Healthy Summer Salad with Mango and Black Rice
A vibrant blend of juicy mango, nutty black rice, and crisp veggies delivers antioxidants, fiber, and natural sweetness. This salad is perfect for fueling up on hot days while supporting digestion and steady energy.
Mediterranean Kale Caesar Salad with Creamy Tahini Dressing
A fresh twist on a classic, this kale Caesar features tahini instead of mayo for a boost of healthy fats, calcium, and plant-based protein. Tossed with olives, chickpeas, and lemon, it’s both nourishing and deeply flavorful.
Healthy Beet Kale Salad with Golden Ginger Turmeric Dressing
Earthy roasted beets and crunchy kale meet an anti-inflammatory ginger turmeric dressing. Rich in antioxidants and detox-supporting nutrients, this salad helps boost circulation and immune health.
Roasted Sweet Potato, Quinoa, and Arugula Salad
This hearty salad layers caramelized sweet potatoes, fluffy quinoa, and peppery arugula for a perfect balance of complex carbs, protein, and greens. It’s a nutrient-dense meal that keeps you feeling full and energized.
More Nourishing Recipes
Maple Mustard Salmon, Brussels Sprouts & Sweet Potato Sheet-Pan Dinner
This one-pan meal pairs omega-3 rich salmon with fiber-packed Brussels sprouts and nutrient-dense sweet potatoes, all glazed in a sweet-tangy maple-mustard sauce. The combination delivers healthy fats, vitamin A, potassium, and protein in one balanced, easy-to-make dish.
Cherry Pistachio Antioxidant Smoothie
Packed with cherries, pistachios, and a hint of vanilla, this smoothie is a powerhouse of antioxidants and healthy fats that support muscle recovery and brain health.
Grilled Chili Lime Chicken Taco Bowl with Salsa Verde Slaw
Lean grilled chicken, zesty lime, and crisp slaw come together for a flavorful, high-protein meal. The vibrant mix of spices and veggies fuels your body with vitamins and lean energy.
Garlic Chili Crunch Sautéed Kale
Kale gets a spicy upgrade with crunchy garlic chili oil for a dish rich in iron, fiber, and immune-boosting compounds. It’s a quick, nutrient-packed side that turns greens into comfort food.
Easy Crockpot White Chicken Chili
This cozy, protein-rich chili made with tender chicken, white beans, and green chiles delivers warmth and nourishment. It’s full of fiber and lean protein for steady, satisfying fuel.
Smoky Chipotle Roasted Beet Hummus
Blending roasted beets with chickpeas and smoky chipotle creates a vibrant, heart-healthy dip packed with antioxidants, plant protein, and healthy fats.
Roasted Sweet Potato, Kale, and Quinoa Power Bowl
Loaded with roasted veggies, kale, and protein-rich quinoa, this power bowl provides a perfect balance of complex carbs, vitamins, and minerals for lasting energy and recovery support.
Book Review: Read More About Food as Fuel in Brain Food
If you are interested in learning more about how what you eat fuels your body and mind, the book Brain Food: The Surprising Science of Eating for Cognitive Power by Lisa Mosconi offers an intensive, in-depth look at just how what we eat fuels our brains. I recently read this book, devouring every sentence, and it fundamentally changed how I think about nutrition and the food we eat as fuel for our body and mind.
As a neuroscientist and integrative nutritionist, Mosconi thoroughly explains how the foods we eat affect our brains, offers an extensive review of which nutrients are most important to our brains, and provides a comprehensive meal plan for helping you maximize your healthy eating goals. Brain Food explains how food can help improve memory, prevent cognitive decline, eliminate brain fog, and lift depression.