Feeling sluggish? Try Sam Wood’s perfect day of eating

Here is an example of some simple ways you can pack your body full of goodness and get that much needed energy boost you’re looking for.

In the warmer months I can’t go past a smoothie. It’s my go-to breakfast when I’m in a rush as I can whip it up in a couple of minutes and take it with me as I rush from school-drop off or drink it on the way to the office.

My current favourite has a scoop of the vanilla 28 by Sam Wood protein powder, a banana, a handful of spinach, a tablespoon of peanut butter, milk and frozen berries.

The perfect combination of carbs, healthy fats and protein. As the weather gets colder I love porridge. Oats are packed with soluble fibre and give me energy all the way through to lunch. I make mine with cows milk, berries and peanut butter.

The oats are a great source of complex carbs, the berries give me an antioxidant hit and the peanut butter provides protein and healthy fats.

I love a big salad for lunch with a source of protein like chicken, salmon or tuna. One of my favourite salads at the moment is chicken, quinoa, sweet potato and mixed vegetables on a big bed of rocket with a lemon olive oil dressing.

I’m also a big fan of ‘breakfast for lunch’- so scrambled eggs, smoked salmon, spinach, mushrooms and tomatoes on sourdough. Yum.

We mix dinner up regularly but I’m loving burrito bowls at the moment. The kids love them and they have so much flavour. Snez also makes an amazing ‘nutrition bomb’ and this is my go-to dinner when I really need to step up my nutrition game. Try it!

Sam and Snez’s Nutrition Bomb Recipe


  • 1/2 bunch broccolini
  • 1/4 sweet potato (diced)
  • 1/2 zucchini (sliced)
  • ¼ red capsicum (sliced)
  • 1 teaspoon(s) olive oil (extra virgin)
  • 1 free range egg (hard boiled)
  • 1/2 tablespoon raw almonds (roughly chopped)
  • 1 teaspoon pepitas
  • 1/2 teaspoon sesame seeds
  • 1/2 tablespoon hummus
  • 1/4 avocado


  1. Preheat oven to 200°C.
  2. Place vegetables on a baking tray and toss with oil. Roast in the oven for around 15-20 minutes or until cooked.
  3. While vegetables are roasting, place egg in a saucepan of cold water and bring to the boil, then reduce to a simmer for 5-7 minutes or until cooked to your liking.
  4. Place roasted vegetables in a bowl, sprinkle with almonds, pepitas and sesame seeds. Serve with boiled egg, avocado and hummus.

Sam Wood is a Melbourne-based fitness expert and founder of 28 by Sam Wood online fitness program. He has worked in the health, fitness and business industries for more than 19 years.