If you have multiple sclerosis, you may often struggle with fatigue. About 80% of people with MS experience this symptom, which can make it hard to power through life both at work and at home.
One important way to maximize your energy is to eat healthy. “Nutrition is key to battle MS fatigue, as well as manage other factors that contribute to it, like your mood and sleep,” says Melissa Prest, DCN, RDN, spokesperson of the Academy of Nutrition and Dietetics and a nutritionist in Chicago, Illinois.
There’s no one specific best diet for multiple sclerosis. But in general, experts agree that you should focus on a plant-based, anti-inflammatory diet. “This sort of eating pattern will boost energy and help you better manage the fatigue that often accompanies MS,” Prest says.
Best Energy-Boosting Foods
MS-related fatigue is due to demyelination — damage to the protective covering that surrounds your nerve fibers, explains Mona Bostick, RD, LDN, a nutritionist and multiple sclerosis certified specialist (MSCS) in Greensboro, North Carolina, who also lives with multiple sclerosis. While food can’t repair this damage, your food choices can have a positive effect on secondary MS fatigue, which is the fatigue that comes from other things related to your MS, like sleep problems, depression, and inactivity, she says. “When you skip meals or skimp on key nutrients, you can worsen that secondary MS fatigue,” Bostick says.
Here are the top foods to eat to boost your energy when you have MS:
Fruits and veggies. “Berries, like blueberries and raspberries, are particularly helpful, since they have a great amount of nutrients in them to help fight inflammation,” Prest says. She also recommends grapes (which are rich in anti-inflammatory compounds such as resveratrol) and apples (which are packed with fiber). “All of these fruits are easy to eat too — you can just grab them and go,” Prest says.
Lean proteins. Protein is important for people with MS to help build muscle and support energy levels. Good options include fish, poultry, and tofu. “These are all rich in protein, but low in saturated fat, which is associated with more severe disease among people with multiple sclerosis,” Prest says. Fatty fish like salmon and tuna are also important, as they contain omega-3 fatty acids, which help lower inflammation.
Beans, legumes, nuts, and seeds. These are good sources of protein that also support gut health, which has been linked to inflammation in people with MS. Research shows people with MS have lower levels of good gut bacteria that protect against the condition.
Whole grains. They are rich in fiber and nutrients such as selenium, potassium, and magnesium, which are important for energy, Prest says. “Since they take longer to digest, they also provide a longer, more steady boost of energy,” she adds.
You should also avoid some foods that can worsen MS symptoms and zap energy, Bostick says. These include:
- Processed meat
- Foods high in saturated fat, such as red meat and full-fat dairy
- Ultraprocessed foods, such as chips, cookies, and fast food
- Alcohol
Your 7-Day Easy Prep MS Meal Plan
Here are some suggestions for easy-to-make meals when you have MS:
Monday
Breakfast
Overnight oats: Oats are high in fiber, which helps promote stable blood sugar levels, Prest says. Add a cup of oats to a cup of milk to add some protein. Top them with a handful of berries for added fiber and antioxidants.
Lunch
Bean soup: It’s rich in both fiber and protein, Prest says. You can buy a bean soup mix at the grocery store. Mix it with four cups of water or broth. “You can make it on your stovetop, or leave it in a slow cooker,” Prest says. For extra veggies, add a can of diced tomatoes or chopped up fresh zucchini.
Cheat sheet: Buy ready-made bean soup at the grocery store. Look for one lower in sodium — some research suggests a high-salt diet is linked to more MS relapses and more brain lesions on MRIs.
Dinner
Chicken stir-fry: Chicken is rich in B vitamins, which your body needs to convert food into energy. “You can buy premade stir vegetable mixes and instant brown rice,” Prest says.
Energy saver: If you do opt to chop veggies by hand, sit while you do it, Bostick says. An adaptive cutting board may make the job even easier.
Tuesday
Breakfast
Smoothie: If you have trouble swallowing, a protein-rich fruit smoothie is a good way to get the nutrients you need with a minimal amount of energy. Make it with Greek yogurt or milk, protein powder, antioxidant-rich berries, and a tablespoon of your favorite nut butter.
Cheat sheet: Pick up a smoothie kit at the grocery store — you can just add milk and blend.
Lunch
Hummus wrap: Chickpeas are a great source of energizing plant-based protein and fiber that help lower inflammation, which can cause fatigue in people with MS, says Prest. Layer some store-bought hummus along with lettuce, tomato, and cucumber on a whole wheat wrap.
Dinner
Whole wheat spaghetti with turkey meatballs: Whole wheat pasta takes more time to get digested than regular pasta, which offers a steady release of energy, Prest says. Opt for a low-sodium marinara sauce at your grocery store. You can also purchase premade meatballs.
Energy saver: You can make your own easy homemade marinara sauce by combining four cups of water, a container of chopped onion, and 28 ounces of canned crushed tomatoes into a slow cooker, Prest says. Double the amount and freeze the remainder to use in the future.
Wednesday
Breakfast
Egg muffins: Eggs are a great source of protein that are also rich in choline, a nutrient that’s good for your brain and nerves. Whip them with some red pepper and chopped up store veggies, and bake them in muffin cups for an easy grab-and-go bite. Pair them with a piece of whole wheat toast for added fiber, Prest says.
Lunch
Bean salad: Research shows that people with MS may be low in folate and magnesium, which are found in foods such as leafy green veggies and beans. You can make an easy salad with a can of beans (rinse them off before to get rid of extra sodium), kale or spinach, and some chopped up tomato and cucumber, Prest says. Top with a light balsamic vinaigrette.
Cheat sheet: Cabbage is a good source of folate and magnesium, too. You can buy it shredded at the grocery store and top it with a can of chickpeas.
Dinner
Grilled salmon and veggies: Fatty fish is a good option to help keep energy levels up with MS. A 2025 study published in the Journal of Neurology, Neurosurgery and Psychiatry found that high fish consumption helped lower the risk of MS progression.
Energy saver: If you don’t have the energy to stand in front of a grill, you can bake the salmon drizzled with a little bit of maple syrup, Dijon mustard, and balsamic vinegar.
Thursday
Breakfast
Whole grain cereal: Look for a cereal that lists a whole grain first on the ingredient list and is low in sugar. Consider using a plant-based milk, rather than regular milk. Some research suggests dairy products may raise the risk of a MS flare, which can cause fatigue.
Lunch
Chicken and grain bowl: Combine leftover chicken with precooked quinoa and leafy greens, Prest says. Quinoa is rich in antioxidants, which can help reduce some of the inflammation and fatigue associated with MS.
Cheat sheet: Use a store-bought rotisserie chicken if you don’t have the time or energy to cook.
Dinner
Easy sheet pan dinner: Combine broccoli and sweet potatoes (you can usually find them already cut up at the grocery store) with a can of chickpeas, olive oil, garlic powder, and Italian seasoning, and bake it in the oven for 20 minutes. This meal is rich in protein and antioxidants, but requires minimal energy to make, Bostick says.
Energy saver: Get your groceries delivered so you don’t have to expend energy shopping. Some stores waive or reduce delivery fees if you purchase a membership.
Friday
Breakfast
Yogurt parfait: Layer low-fat plain yogurt over whole grain cereal and berries. Greek yogurt is a good option, as it is high in protein and contains potassium, which helps boost energy, Prest says.
Cheat sheet: Pick up a smoothie for a nutrient-rich breakfast or lunch on the go. Make sure it contains Greek yogurt or nut butter for protein, fruits such as berries, mango, or bananas, and greens like spinach or kale.
Lunch
Nut butter sandwich: Peanut butter is always a solid choice, as it offers protein, fiber, and energizing B vitamins. Use whole-grain bread, and top it with sliced banana or apples for added fiber.
Dinner
Chicken tacos: Place shredded rotisserie chicken into a taco shell with low-fat cheese, black beans, and your favorite veggies such as lettuce, onion, and salsa. You’ll get needed protein, but with an added fiber boost to power you through the rest of your evening.
Energy saver: Gather all the ingredients, utensils, and cooking items you need before you start to cook.
Saturday
Breakfast
Bagel and veggies: Spread hummus on half of a whole-grain toasted bagel, and top it with sliced cucumbers and tomatoes. The hummus offers protein and healthy fat, and the whole-grain bagel adds fiber. Cucumbers and tomatoes are rich in antioxidants, which help lower inflammation. Research suggests that people with MS who eat plenty of fruits and vegetables report less fatigue.
Lunch
Tuna salad: Top leafy greens and veggies of your choice with 3-5 ounces of canned tuna mixed with a tablespoon of mayo. Tuna is rich in omega-threes, as well as B vitamins.
Cheat sheet: Buy a prepackaged salad kit, and top it with a package of dry tuna.
Dinner
Slow cooker chili: Brown 2 pounds of ground turkey in a skillet, then combine it with 2 pounds of kidney beans, 28 ounces of canned diced tomatoes, 15 ounces of tomato sauce, and your favorite spices in your slow cooker. Turkey is rich in protein and energy-boosting B vitamins and selenium. Freeze leftovers for a second meal.
Energy saver: Use electric can openers to open all your cans of beans, tomato sauce, and diced tomatoes.
Sunday
Breakfast
Toaster whole-grain waffle topped with yogurt and fruit: Whole grains offer energy, while yogurt and fruit are a healthier alternative to maple syrup, Prest says. This combination of protein and fiber will help keep you energized throughout the morning.
Lunch
Butternut squash soup: Butternut squash contains fiber, antioxidants, and potassium. Purchase precut butternut squash at the grocery store and simmer it on the stove with a cup of lentils and vegetable stock. You can also cook it in the slow cooker.
Cheat sheet: Buy butternut squash soup at the grocery store. Look for one that’s low in sodium.
Dinner
Steak and veggies: While it’s recommended that people with MS stay away from red meat, it’s fine to eat it sometimes to get energy-boosting nutrients such as iron, especially if it’s part of an overall healthy diet. Broil or grill it and pair it with a veggie, such as broccoli or a salad.
Energy saver tip: Open a window when you’re cooking. It will help you stay cool and avoid overheating.
