30 Days - 24 Sep 2025
SUPERCHARGE YOUR LIFE!
Including 30 recipes to maximise energy without the crash
Slow-release energy snacks
High-protein midweek meals
Healthy ways to start the day
Nature's best kept secrets
Welcome
What you can expect from 30 Days To...
Energy metabolism
Inside
DAY 2 Moving more
DAY 4 Hydration
DAY 6 Cut back on caffeine
DAY 7 Eating regularly
DAY 12 Not eating too much
DAY 18 Eating more eggs
DAY 20 Eating more legumes
DAY 21 Eating natural sugars
DAY 3 Limiting alcohol
DAY 5 Sleep hygiene
DAY 9 Avoiding processed foods
DAY 10 Eating more protein
DAY 11 Fruit and veg
DAY 13 Healthy fats
DAY 14 Avoiding refined sugars
DAY 15 Eating more bananas
DAY 16 Leafy greens
DAY 17 Nuts and seeds
DAY 19 Trying dark chocolate
DAY 1 Breakfast
DAY 8 Complex carbohydrates . .
How a good diet boosts energy
Women's health
Morning stretch
Energy explained
Energy-rich foods
The science of sleep
Low energy or fatigue?
Lifestyle and energy
What is circadian rhythm?
How movement boosts energy
Staying hydrated
DAY 23 Foods rich in zinc
DAY 24 Getting your vitamin C
DAY 25 Topping up on iron
DAY 26 Magnesium
DAY 27 Vitamin D
DAY 28 Eating more fibre
DAY 30 Reducing stress
DAY 22 Upping your vitamin B
DAY 29
Fuelling your workouts . .
The next 30 Days
What next?
Multigrain overnight oats
Tofu veggie stir fry
Feel-good flapjack
Mixed veg frittata with aioli
Vegetable korma with pilaf rice
Turkey and courgette meatballs
Salmon with crispy kale
Blackberry vanilla chia pudding
Banana, date and pecan cake bars
Sweet potato with black beans
Strawberry and asparagus salad
Ginger and orange lamb kebabs.
Chicken pad Thai
Italian herbie tofu
Ratatouille chicken bowls
Mint matcha nice cream
Red pepper and sweet potato soup
Golden gut health tea
Chickpea crêpes with lentil salad.
Chicken satay salad
Kale Caesar salad with croutons
Sweet potato and halloumi salad
Salmon egg muffin bites
Chocolate and pistachio mousse
Asian beef mince stir fry
Roasted sweet potato stir-fry
Green lentil and spinach dhal
Roasted chickpeas and walnuts
Smoked salmon coddled eggs
Lentil and sweet potato tagine
Energy metabolism explained
What a ects your energy metabolism?
Energy metabolism myths
Where does all that energy go?
How a good diet can boost your energy
How a good diet can boost your energy
BETTER FUEL FOR LONGER ENERGY
HIGH ENERGY MEALS
Which supplements are worth it?
ENERGY RICH VS ENERGY SAPPERS
HOW IT WORKS
NAIL THE BASICS
ENHANCE YOUR DIET
ENERGY-RICH SUPERSTARS
VITAMINS AND MINERALS
WHAT YOU MIGHT BE MISSING
Focus on a balanced breakfast
4 easy energy-packed breakfast ideas
Multigrain overnight oats with blueberry compote and super seeds
Habit tracker
Keep it simple
Focus on moving more
4 quick equipment-free exercises
Ratatouille chicken bowls
Focus on limiting alcohol
4 en rgy boosting mocktail recipes
Mint matcha nice cream with cacao nibs
Focus on keeping hydrated
4 hydra ing foods to boost water intake
Roasted red pepper, sweet potato and kale soup
Focus on sleep hygiene
4 hour ur bedtime wind-down routine
Tofu veggie stir fry
Habit tracker
Keep it simple
Focus on cutting back on ca eine
4 herbal tea options and their benefits
Golden gut health tea
Habit tracker
Keep it simple
Focus on eating regularly
4 easy unprocessed snack options
Feel-good flapjack
Habit tracker
Keep it simple
Focus on complex carbohydrates
4 complex carbohydrates and their GI indexes
Chickpea crêpes with quick puy lentil and hazelnut salad
Habit tracker
Keep it simple
Focus on avoiding processed foods
4 lunch time meals to replace the meal deal
Mixed veg frittata with lemon and thyme aioli
Focus on eating more protein
What does 30g of protein look like?
Chicken satay salad
Focus on eating more fruit and veg
4 creative ways to eat more fruit and veg
Vegetable korma with pilaf rice
Habit tracker
Keep it simple
Focus on not eating too much at once
How to break your meals up throughout the day
Turkey and courgette meatballs
Habit tracker
Keep it simple
Focus on eating healthy fats
4 healthy fats s and their benefits
Salmon with crispy kale and beetroot pickle
Habit tracker
Keep it simple
Focus on avoiding refined sugars
4 simple swaps to avoid refined sugar
Blackberry vanilla chia pudding
Habit tracker
Keep it simple
Focus on eating more bananas
4 innovative ways to use bananas
Banana, date and pecan cake bars
Habit tracker
Keep it simple
Focus on eating more leafy greens
4 seasons ns of leafy greens
Kale Caesar salad with garlic croutons and crunchy chickpeas
Habit tracker
MENU OF THE DAY
Focus on eating more nuts and seeds
easy ways 4 to add nuts and seeds to meals
Sticky roasted sweet potato and halloumi salad with barley and toasted seeds
Habit tracker
MENU OF THE DAY
Focus on eating more eggs
ways 4 to add eggs to meals that aren’t breakfast
Salmon egg muffin bites
Habit tracker
MENU OF THE DAY
Focus on switching to dark chocolate
delic us 4 dark chocolate recipes
Chocolate, pistachio and sea salt mousse
Habit tracker
MENU OF THE DAY
Focus on eating more legumes
high-pr ein 4 ways to cook with legumes
Baked sweet potato with spicy black beans and yoghurt
Habit tracker
MENU OF THE DAY
Focus on eating natural sugars
4 seasons of fruit
Strawberry and asparagus summer salad
Habit tracker
MENU OF THE DAY
Focus on upping your vitamin B
4 easy meals rich in vitamin B
Sticky ginger and orange lamb kebabs
Habit tracker
MENU OF THE DAY
Focus on eating foods rich in zinc
Meals rich in zinc
Asian-inspired beef mince stir fry
Habit tracker
MENU OF THE DAY
Focus on getting your vitamin C
4 ways to eat your vitamin C raw
Roasted sweet potato stir-fry with orange and ginger sauce
Habit tracker
MENU OF THE DAY
Focus on staying topped up on iron
ways 4 to pair iron rich food
Green lentil and spinach dhal with jewelled rice
Habit tracker
MENU OF THE DAY
Focus on getting more magnesium
ways 4 to get more magnesium
Cajun roasted chickpeas, walnuts and pumpkin seeds
Habit tracker
MENU OF THE DAY
Focus on getting enough vitamin D
3 ways to get outside more
Smoked salmon coddled eggs
Habit tracker
MENU OF THE DAY
Focus on eating more fibre
T p 5 fibre-rich foods
Focus on eating more fibre
Lentil and sweet potato tagine
Habit tracker
MENU OF THE DAY
Focus on fuelling your workouts
How to fuel before, during and after exercise
Chicken pad Thai
Habit tracker
MENU OF THE DAY
Focus on reducing stress
Ways to reset
Italian herbie tofu with smoky roast pepper and walnut sauce
Habit tracker
MENU OF THE DAY
The next 30 DAYS
End of month reflection
The science behind the habits
The science of sleep . . . . . . . . . .
Lifestyle and energy . . . . . . . . . .
Staying hydrated . . . . . . . . . . . . . .
Movement and energy . . . . . . .
Low energy or fatigue? . . . . . . . .
What is circadian rhythm? . . . . .
Women's health . . . . . . . . . . . . . .
Morning stretch routine . . . . . .
The science of SLEEP
4 tips to improve your sleep hygiene
Is it low energy or is it fatigue?
6 ways to manage fatigue
How your lifestyle could be a ecting your energy levels
Simple lifestyle changes for more energy
How hydration can boost energy
How hydration can boost energy
6 simple habits to stay hydrated
What is your circadian rhythm?
Four simple ways to support your circadian rhythm
Women’s health & energy levels
Smoothing out your energy levels
How movement boosts your energy
6 simple way to get moving
Energising morning stretch routine
Neck stretch
Cobra stretch
Laying hamstring stretch
Lunging hip flexor stretch
Cat-cow stretch
Standing quad stretch
Laying glute stretch
Laying hip flexor stretch
Introducing our experts
YOUR ENERGY JOURNAL
next? What’s
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