To not understand why my healthy (I think) way of eating isn't making me feel energetic and fabulous

[LindyFoo]

AIBU to consider this is a healthy daily diet (not looking to lose weight as already a healthy weight). I want to feel more energetic and fabulous :-). Don't eat meat or drink alcohol. In my 60s, fit and well, very minimal stress.

AM
Smoothie with banana, kale, milk, peanut butter, avacado, skimmed milk powder, greek yoghurt
SNACK
Sourdough bread with peanut butter
MIDDAY
2 egg with onion, peppers, cheese and a mixed salad with olive oil dressing
5PM
Salmon with salad or brown rice with prawns and lots of vegetables and spices

What is missing? Or not helping?

Book a session with a Health Coach to go through all areas of your life, it’s all interlinked and not just about food. You could talk to a good nutritionist about food and do a hormone test too. I recommend Renee McGregor and Tori Cooper. Google them.

not looking to lose weight as already a healthy weight

Why would you think she needs to be thinner?

The one thing that makes the biggest difference to my energy levels is water.
The more water I drink the more energy I have.

And lentils. We eat them twice a week.

Too many carbs, not enough carbs, too many cals, not enough cals, where’s the meat, stop the sugary smoothies, chill out and have a bun- bet op wishes she hadn’t asked 😂

I’m going to be be honest OP - there’s a lot of disordered eating on Mumsnet. It’s the worst place to ask for advice on diet.

People shuddering over a piece of toast or a bit of peanut butter. The demonisation of carbs (which we need for energy!) is next level.

If you eat well but are lacking in energy then blood tests at the doctors are the first port of call. I’d ignore 80% of the advice on here. Apart from those which have said relax a bit and maybe you’re not eating enough.

Exercise and fresh air are so important for energy.

sorry to hear that, do you mind if I ask how you were diagnosed if your symptoms weren't directly caused by the cancer?

I don’t think you are eating enough to feel fabulous. I think you are under eating. Are you very slim and quite petite? If I were you I’d experiment.. try some scrambled eggs and smoked salmon on toast with a sliced apple with almond butter and a few figs or dates for breakfast. See if you feel better. Are you eating for your bone health, also. Sardines, tahini.. you need calcium.

Sport endorphins make you feel top of the world when you eat well. But a few shite nights sleep soon brings you down.

jjW29 what is about the smoothie that you see it as too sugary? I have it at 7am. Work part time.

Basquervill I'm not petite or very slim
try some scrambled eggs and smoked salmon on toast with a sliced apple with almond butter and a few figs or dates for breakfast. I just couldn't eat that first thing in the morning. I do eat sardines on toast but not for breakfast

Delatron yes, more fresh air and exercise would be beneficial

Main thing that jumps out is the lack of meat

You're probably iron deficient

Some people tend to iron and B12 deficiency no matter what they eat. No sign this applies to OP. That poster was assuming she would be deficient because she doesn't eat meat, which is frankly bollocks

This is bollocks
not eating meat does not lead to iron deficiency 🙄

This is so ignorant

There are world athletes that don’t eat meat fgs.

I haven’t read the full thread but I just wanted to say that I ate brilliantly and exercised very regularly, lost weight (4stone) and felt terrible for most of the time!!

it’s frustrating so many people say that lifestyle change are a panacea and they are not. I hope you have some treat now and then too unless that is really what you want to eat all the time. A meal out or a cake occasionally. Go to the GP and get a check up.

im ok now I’m on a cocktail of HRT and antidepressants and painkillers. People telling me I look amazing and so healthy.

I agree. Maybe your portion sizes are not meeting your energy needs. Add in more like a jacket potato with cheddar cheese, tuna or beans. Nuts? More fruit? A bit more yogurt? Porridge? Weetabix? Stir fry, casseroles etc? Some smoked mackerel, tuna or salmon. What about other veg? Kale? Spinach? Mashed potatoes?

Lots of options, and dark chocolate 90% coco, or a cacao hot chocolate will be good too. Life is too short for just healthy food all the time. Everyone needs a treat or two.

Why the skimmed milk powder?

I agree. My GP once told me not to cut out any food groups.

I’ve seen your updates and I don’t eat breakfast too. Breakfast is so overrated as being good for us. It isnt essential. I have a glass of ready made smoothie!!

A personal trainer once told me the opposite: breakfast like a king, lunch like a queen, dinner like a pauper. Surely it's in the name, "break the fast"?

There's an entirely vegan football team near Stroud.

Well done you! Sounds lovely! I'd get rid of peanut butter and prawns and add some spring water tuna though.

I just put it into chatgpt and this was the outcome

You’ve actually built a very solid, whole-food diet here—good protein, healthy fats, fiber, and micronutrients. The structure is strong; it just needs some fine-tuning depending on your goal (fat loss, muscle gain, or maintenance).
I’ll break it down first, then tweak it.
🔍 Analysis
👍 What’s good

• Protein spread across the day (eggs, salmon/prawns, yoghurt)
• Healthy fats (avocado, olive oil, peanut butter, salmon)
• High micronutrients (kale, peppers, salad, mixed veg)
• Low ultra-processed foods
• Balanced meals (not skipping meals)

⚠️ What could be improved

1. Calories may creep up quickly

• Peanut butter (twice)
• Avocado
• Olive oil
• Cheese

👉 These are healthy but very calorie-dense, easy to overdo.

1. Protein could be slightly higher (depending on goals)

• Breakfast smoothie protein is moderate, not high
• Midday meal is only ~2 eggs → ~12g protein

👉 If you're training or want fat loss, protein likely needs boosting.

1. Carb timing isn’t optimized

• Sourdough snack + smoothie = carb-heavy earlier
• Evening meal sometimes low carb (salmon + salad only)

👉 Not bad, but could be better aligned to energy needs.

1. Smoothie is doing too much

You’ve got:

• Banana
• Peanut butter
• Avocado
• Yoghurt
• Milk + milk powder

👉 That’s:

• High calorie
• High fat + carb combo
• Easy to overconsume

🔧 Tweaked Version (Cleaner + More Effective) 🌅 Morning (AM Smoothie – streamlined) Keep it, but simplify: Option:

• Banana ✅
• Kale/spinach ✅
• Greek yoghurt ✅
• Milk (skip powder) ✅
• Peanut butter OR avocado (not both)

👉 Add:

• Protein powder (optional but ideal)

Why:

• Keeps nutrients
• Cuts excess calories
• Improves protein quality

🍞 Snack Current:

• Sourdough + peanut butter

Tweak:

• Keep it, but:
• Reduce peanut butter portion
• OR swap sometimes for:
• Eggs on toast
• Cottage cheese on toast

👉 More protein, less fat stacking 🍳 Midday Meal (Big improvement opportunity) Current:

• 2 eggs + veg + cheese + salad

Tweak:

• Increase protein:
• 3 eggs OR
• 2 eggs + egg whites OR
• Add chicken/tuna
• Reduce cheese slightly

👉 This becomes a high-protein anchor meal 🍤 5PM Meal (Already strong) Keep both options, but tweak balance: Option 1 (Salmon + salad) 👉 Add:

• Small carb source (potatoes, quinoa, or rice)

Option 2 (Prawns + rice + veg) 👉 Good as is, just:

• Watch oil quantity

⚖️ Simple Rules to Upgrade This Diet

• Don’t stack fat sources in one meal
• (e.g., peanut butter + avocado + olive oil)
• Aim for 20–40g protein per meal
• Add carbs around activity time
• Keep veggies high (you’re doing great here)

🧠 Example “Optimised” Day AM Smoothie

• Banana, kale, Greek yoghurt, milk, protein powder, peanut butter

Snack

• Sourdough + light peanut butter OR eggs on toast

Lunch

• 3 eggs + veg + small cheese + salad + olive oil

Dinner

• Salmon + potatoes + veg
• OR
• Prawns + brown rice + veg

🎯 Final Verdict Your diet is:

• 8/10 already
• Very nutrient-dense
• Just slightly too calorie-dense and slightly under-proteined

With tweaks: 👉 It becomes lean, high-performance, and sustainable If you tell me your goal (fat loss, muscle gain, or just health), I can dial this into a precise plan with calories/macros.

Same, always found breakfast tricky. If I don’t have anything made ahead I can easily go til lunchtime just fine. Or sometimes I’ll just have some kind of “healthy” bar. It works for me!

@tokophobiathose were for me signs of perimenopause. Don’t know your age, but HRT has been a lifesaver for me.