pack a punch/wallop
to provide a burst of energy or power or excitement
The storm packed a wallop and did much damage to the boats.
Forever Young Naturally Eating
What to Eat When
Listen to your body as well as your lifestyle when planning what to eat. Some of us do better on three meals a day, others prefer smaller portions more often. Make sure you have enough time between meals to relish the feeling of hunger that accompanies an empty stomach. Routine and regularity are the key to good nutritional health.