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Menu of Meals for Adrenal Fatigue

by
author image Jill Corleone, RDN, LD
Jill Corleone is a registered dietitian and health coach who has been writing and lecturing on diet and health for more than 15 years. Her work has been featured on the Huffington Post, Diabetes Self-Management and in the book "Noninvasive Mechanical Ventilation," edited by John R. Bach, M.D. Corleone holds a Bachelor of Science in nutrition.
Menu of Meals for Adrenal Fatigue
Whole grains like oatmeal supply your body with a steady source of energy. Photo Credit Magone/iStock/Getty Images

What you eat not only affects your energy levels, but how you physically feel as well. While adrenal fatigue is not a recognized medical condition, a healthy diet can help make those feeling run down from the stresses of life feel a little better. Consult your doctor before making changes to your diet, and discuss any ongoing fatigue to rule out an underlying medical condition.

Diet for Adrenal Fatigue

As an unrecognized medical condition, there's no real treatment for adrenal fatigue syndrome. However, the diet guidelines recommended by AdrenalFatigue.org would benefit anyone who wants to make good food choices for better health and more energy. The guidelines suggest that you eat three meals spread evenly throughout the day and a snack in the midafternoon. Each meal should contain carbs, protein and fat to supply your body with a sustained source of energy.

It's also recommended that you eat healthy, lean proteins such as beans and fish, more whole grains and plenty of brightly colored vegetables. The guidelines further suggest that you limit your intake of fruit at breakfast due to its effects on blood sugar levels.

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Breakfast Options

Eating a healthy breakfast gives your body a boost of energy after a night of slumber. A bowl of oatmeal topped with chopped walnuts and cinnamon with a cup of nonfat milk is a healthy breakfast filled with nutrients your body needs to get you through till lunch. Another healthy breakfast might include a container of nonfat Greek yogurt served with two slices of whole-wheat bread topped with peanut butter.

Lunch Options

AdrenalFatigue.org suggests you eat lunch before noon. Eating lunch three to four hours after breakfast helps keep energy levels even. A healthy lunch might include hummus stuffed into a whole-wheat pita with sliced cucumbers and peppers served with low-fat cheese cubes and a fresh apple, or grilled salmon on a bed of spinach greens with olive oil and balsamic dressing served with whole-grain crackers and fresh plums.

Midafternoon Snack

About three to four hours after lunch, you need to have a snack to help you get through the rest of your day. As with your meals, include a mix of carbs, protein and fat with your snack. Healthy options include a handful of nuts and a handful of fresh grapes; a bowl of vegetable and bean soup; plain low-fat Greek yogurt topped with fresh diced mango; or carrot and celery sticks and low-fat cheese.

Dinner Options

You should eat dinner by 5 p.m. or 6 p.m., according to AdrenalFatigue.org. A healthy and balanced dinner meal to replenish energy stores might include a tofu or chicken and veggie stir-fry with bok choy, carrots and broccoli served with brown rice. Another healthy dinner option might include whole-wheat pasta tossed with cooked onions, mushrooms, peppers, peas and kidney beans with a sprinkling of Parmesan cheese.

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