Monday is a time for fresh-starts and new rituals.

Now that you’re feeling a little worn out after a heavy weekend, it’s time to start stocking up on energy foods that will give you a boost between work breaks. Nibble on some of these food favourites for some extra energy: Eggs The versatile food that works for breakfast, lunch or dinner, eggs are one of the best sources of protein. They’re also naturally rich in B-vitamins, which convert food into energy. For a great start to your day try scrambled eggs on high-fibre bread for a breakfast that will keep you fuller for longer without the lull. Brown Rice This cupboard staple is a great source of manganese - the mineral that helps produce energy from protein and carbs. Brown rice will also help you maintain high energy all day, and should be paired with lean meats and vegetables for a balanced meal. Spinach Swap spinach for lettuce in your lunchbox salad and wait for your energy levels to bump up. Spinach is an excellent source of iron – a key ingredient of energy production in the body. The leafy green is also a great source of vitamin K, vitamin A, magnesium, folate, manganese, calcium, vitamin C, vitamin B2, potassium, and vitamin B6. Lean Meats Lean meat is a great way of filling up your diet, while boosting energy levels. Lean pork, lean beef, skinless chicken, and turkey are sources of protein that include the amino acid tyrosine. Tyrosine boosts levels brain chemicals which are proven to help you feel more alert and focused. These lean cuts are also packed with vitamin B-12, which may help ease insomnia which can leave you exhausted. Salmon Need the perfect partner for a spinach salad? Why not snack on some salmon? As well as being famed for its high omega-3 fatty acids content (which is vital for brain development and function), salmon contains protein and vitamin B6, niacin and riboflavin which all play a part in converting the food you eat into energy. Finding yourself slumping at snack time? Why not try… Banana Bananas are packed with glucose and fibre, making them the perfect slow-release energy food. Peel yourself an energy kick at 11am or chop up the fruit in your cereal for an energy kick that will keep you alert and full until lunch. Dark Chocolate If you’re a not-so-secret sweet-tooth or chocoholics, we have some good news: A little bit of dark chocolate can boost your energy and mood. Thanks to the caffeine in chocolate, along with another stimulant called theobromine, you should feel a little kick to this after dinner treat. Stick to one or two squares for the benefit without breaking into the sugar-rush.