A productive workday often starts with more than just a to-do list — it begins with the food you put on your plate.

1. Whole Grains for Steady Energy

Choose oatmeal, whole wheat toast, or brown rice as your base. Whole grains release energy gradually, which can help prevent mid-morning energy crashes.

Quick tip: Top oatmeal with fruit and nuts for added flavor and nutrition.

2. Protein for Sustained Focus

Eggs, Greek yogurt, cottage cheese, or nut butter provide lasting satiety. Protein also works well when paired with complex carbs to keep you fueled.

Quick tip: A slice of whole-grain bread with almond butter is a quick, balanced option.

3. Healthy Fats for Brain Support

Avocados, nuts, seeds, and fatty fish (like salmon) contain healthy fats that help maintain the structure of brain cells.

Quick tip: Mash avocado on toast and sprinkle with chia seeds for extra fiber and crunch.