The old phrase, “You are what you eat” couldn’t be more true. The food that we eat can help you focus, pay attention, sleep, and improve your attitude. So, if you want to be the best that you can be and get the most done, then choosing the right foods should be a big part of your everyday decisions. Here are some of the best recipes that we’ve collected to help you stay focused and feel full.

1. Pasta With Kale and Walnut Pesto

According to research, eating whole grains helps sustain mental focus. So, start your day out with a bowl of oatmeal or whole grain, low-sugar cereal. Or, use whole grain pasta in your favorite pasta recipe. This delicious and healthy recipe adds kale to the mix, which has powerful antioxidants and vitamins that can improve your metabolism, vision, skin and memory. It also is high in fiber and fights against arthritis, asthma and various cancers.  The addition of walnuts also adds valuable protein to help you feel full longer.

2. Blueberries and Cream Overnight Oats

Overnight oats are basically oatmeal that is refrigerated overnight so that you wake up to a delicious, cold, grab-and-go breakfast. Not only do the oats bring in the nutrition of whole grains that we mentioned earlier, blueberries contribute a lot of benefits.  The antioxidants in blueberries are shown to increase concentration and memory for up to 5 hours.  They help fight cancer and heart disease.  Add a cup of green tea to not only increase focus, but also brain speed and accuracy.

3. Turkey and Avocado Sandwich Wedges

Next time you pack lunch, make this nutritious, filling sandwich.  The benefit here is avocado, which is shown to increase blood flow to the heart and the brain, therefore improving focus.  They’re also chock full of vitamins, have more potassium than bananas, and are loaded with fiber.  Using whole grain bread and adding leafy greens, such as Romaine lettuce, will also aid in mental focus.

4. Pan-Seared Salmon With Olives

For dinner this week, try this delicious and nutritious pan-seared salmon.  Fish containing Omega-3 fatty acids (such as salmon, trout and herring) are shown to improve memory and mental performance as well as decrease depression and fatigue.  It’s also a great, heart-healthy food!  This recipe include olives, which help control blood pressure, are full of fiber and have a lot of healthy antioxidants.  Serving this dish with brown rice, whole-wheat pasta or a leafy green salad will also increase its mental benefits.

5. Dark Chocolate Nut Clusters

This recipe is perfect for a light dessert or healthy mid-day snack.  Not only are nuts (in this case, almonds) full of protein, they also are full of essential oils that aid your focus and help decrease mental decline as you get older.  And dark chocolate both improves your mood by releasing endorphines and contains caffeine to increase your mental alertness.  Plus, it’s delicious and dairy-free!

It’s clear that eating healthy food, full of great, mind-improving nutrients can be both easy and delicious!  Try to incorporate some of these foods and recipes into your daily lives and you’ll see how much they improve your workflow!  Happy eating!