Diet and Meal Plan for Weakness, Get more energy with power foods

I feel weak quickly after having meals. What diet should I maintain to remain energetic during throughout the day? A gap of how many hours between meals is ideal? Recommend healthy food that I can take to avoid getting weak. Are there are power foods that I can include in my diet?

[A] Tell me a little about yourself, your age, weight, height, occupation, a little about your lifestyle
[Q] I am 25 yrs old and my weight is 56 kg and my height is 5 feet 4 inches. I do a regular day desk job.

[A] Since when do you have this weakness problem? I mean, feeling weak after meals. Does this happen after every meal? Or are you generally feeling weak all day?

[Q] I don’t feel weak all day but after 3-4 hours of eating food I feel weak.

[A] If you are feeling weak or have weakness as a general problem, you can try to eat food with lot of iron: such as honey, almonds, bananas, Raisins, Spinach and other Green Leafy vegetables. Do not drink coffee or tea after meals. If you can, avoid these drinks.

You probably need a “fuller meal”. As it looks like your meal is probably not enough for you to carry out the tasks you are doing.

[Q] No I have tea only twice a day once in morning and in evening but not after meal

[A] You can try to have smaller meals, but more frequently during the day if that is possible.

[Q] What kind of diet should I maintain?

[A] Please read the list of energy foods I have mentioned above. In addition, eat a banana after every meal. This will keep supplying energy to your body.

[Q] I have tea with toast in morning, lunch at 1-2pm, tea at 4-5pm and then dinner at 9-10pm is it sufficient
[A] I can see a problem in your meal pattern. You must have a heavy breakfast. just a toast till 1-2pm is too much exertion on your body. If you feel hungry later, eat a banana or have some honey or almonds or raisins.

[Q] What diet should i maintain and what food will give me energy and strength?

[A] Have a heavy breakfast with some cereal or your regular staple diet. Having a oatmeal and fruits for breakfast can help. Drink a cup of milk after breakfast. Then during your lunch time, eat your regular lunch. Before or after your lunch, if you feel hungry you must eat a banana or some other fruit. Then drink water or any fruit juice if possible. Then have your dinner as usual, if possible a little earlier than 9-10pm – keep about 2 hours between dinner and your bedtime to avoid gaining weight.
I think this diet should help you store more energy in your body.

Take care and Good Luck

Thanks for contacting us. Please do not hesitate to contact us again if we can be of further assistance.


  1. Amit said:

    Please suggest some nutritional diet as I am too weak. My weight is 44 kilos and my height is 5 feet 8 inches. I take proper meals but am not gaining weight. i am also feeling tired and fatigued since the last 3 week. and have lost my taste buds, I think.

    July 29, 2009
  2. sara Power Energy foods said:

    Eat 2 eggs daily in the morning. Boiled would be better with salt and pepper. Pepper is good for blood purification.

    Milk two times in a day. At morning and evening with honey. Milk + honey = helps to increase body weight.

    If you are a non-vegetarian Fish is the best food of all to get rid of weakness. Its good for healthy heart, brain functionality, joint benefits and fish is high in minerals like Iodine, Selenium, Vitamin & Zinc.

    Sweat baby corn, Popcorn & Fibre biscuits are good instead of snack items.

    Only eat what you really and truly like to eat.
    It is about listening to your body and treating it with the respect it deserves.

    October 11, 2009
  3. KH said:

    I eat many things irregularly but still I am not gaining weight. I sleep a lot after every meal but I am losing my weight rather than gaining it. Kindly advise me how I should increase my weight.

    June 22, 2012
    • PUP said:

      To increase your weight, you have to consume more calories. But the calories should be more from protein, which will increase the muscle mass and your weight. Eating many things irregularly is not ideal weight gain regimen. Eat at frequent intervals, but food that has calories. Secondly, sleeping too much is not going to increase your weight. You have to do moderate exercise also. Doing your regular house work may also be enough.

      July 3, 2012
  4. MN said:

    I am too weak. Can you suggest to me how to remain completely healthy?

    November 20, 2012
    • PUP said:

      If you are feeling weak it is important to find out the reason. If you are anemic, improve your hemoglobin count by eating iron rich food. If there is any other underlying condition than address it. Consult a good physician. Eat balanced diet which has all the essential nutrients in it. Exercise regularly, walk 20 or 30 minutes in a day. Take 7 to 8 hours sleep.

      November 21, 2012
  5. SS said:

    I am 35 years old. My weight is 52 kg. I cycle daily for 20 km. I feel exhausted even after a good sleep. I do not feel fresh when I wake up in the morning. I have leg pain almost everyday. I am feeling weak. What diet should I take to combat fatigue and weakness?

    April 22, 2014
    • PUP said:

      The leg pain and tiredness that you are suffering is probably due to excessive cycling. Too much cycling may also result in dehydration and that may also cause fatigue. So avoid excessive cycling. And if it is needed as a practice for taking part in a competition, you have to drink enough water and electrolyte solution to replenish lost salts and water from the body. Lime water juice mixed with salt and sugar will help to replenishing lost salts and water. Also there are several sports drinks available in market which contains sodium, potassium, carbohydrates and several other vital nutrients that may keep the balance in the system. Eat a well balanced diet, comprising protein, carbohydrate, fats, mineral and vitamins. This will help the fitness of your overall health.

      April 23, 2014
  6. ZA said:

    I feel weak very soon after doing mild work. I am suffering from anemia. What type of diet should I consume? I am also suffering from arthritis.

    December 29, 2014
    • PUP said:

      Your weakness is due to anemia. Eat foods that contain folic acid, iron, and vitamin B12. Include in your diet foods like beetroot, sesame seeds, spinach, tomatoes, pomegranate, parsley, dates, liver, lean meat, egg, nuts and legumes, raisins, bottle gourd etc. Avoid infection in your throat as your ASO titer is high. Avoid eating cold food, cigarette smoke, pollution etc which may be responsible for sore throat.

      December 31, 2014
  7. AG said:

    I am a woman aged 66. Nowadays I feel extremely weak. I had suffered from shingles 5 weeks ago. It has left me weak and debilitated. I was not eating well during this period. What is the best way to overcome this post herpetic weakness?

    August 22, 2018
    • PUP said:

      Shingles is a virus infection caused due reactivation of varicella zoster virus. This is the same virus that causes chickenpox. Often after viral illness person feels weak and debilitated. This is common. However with proper rest and sufficient intake of nutritious food and liquid person can feel better. Hence take adequate rest, drink plenty of fluid and water. Drink one glass of coconut water once in a day. Eat green leafy vegetables, fruits, egg, chicken, lean meat etc. Avoid sugary and processed food. Drink one glass of milk daily. Eat nuts and beans and include yogurt in your daily meal.

      August 23, 2018

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