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Image by Mariana Medvedeva
  • Writer's pictureLisa Smith

5 Healthy Nutritious Lunch Ideas

Updated: Apr 9


3 boxes of healthy foods

When it comes to maximising productivity at work, we often focus on deadlines, to-do lists, and time management. However, we often overlook the importance of our dietary choices and how they can impact our energy levels and cognitive function. By choosing the right foods for your midday meal, you can fuel your body and mind, leading to enhanced focus, increased productivity, and improved overall well-being.


In this blog post, we'll explore the components of the perfect lunch for productivity at work and provide 5 delicious and nutritious lunch ideas to help you avoid the afternoon slump and power through your day.


Complex Carbohydrates for Sustained Energy


To maintain steady energy levels throughout the day, it's crucial to include complex carbohydrates in your lunch. These carbohydrates are digested more slowly, providing a steady release of glucose into your bloodstream. Whole grains, such as quinoa, brown rice, or whole wheat bread, are excellent options that will help you avoid the mid-afternoon slump. Pair them with vegetables or lean proteins for a balanced and satisfying meal.


Lean Proteins for Focus and Concentration


Proteins are the building blocks of neurotransmitters, which play a vital role in regulating brain function. Including lean proteins in your lunch can help improve focus, concentration, and cognitive performance. Choose lean sources such as grilled chicken, turkey, tofu, or legumes like lentils or chickpeas. These options provide essential amino acids and can keep you feeling full for longer.


Healthy Fats for Brain Health


Incorporating healthy fats into your lunch can provide a boost to your brain health and cognitive function. Omega-3 fatty acids, found in fatty fish like salmon or sardines, walnuts, chia seeds, and flaxseeds, are particularly beneficial for brain function. Avocados, olive oil, and nuts are other excellent sources of healthy fats. Add a drizzle of olive oil on your salad or enjoy some avocado slices to give your brain the nourishment it needs.


Fibre rich Foods for Sustained Fullness


Including fibre rich foods in your lunch can help promote a feeling of fullness, prevent energy crashes, and support digestion. Vegetables, fruits, legumes, and whole grains are all excellent sources of fibre. Choose a colourful salad with a variety of vegetables, or enjoy a hearty vegetable-based soup or stew. These options will keep you satiated without weighing you down.


Hydration for Mental Clarity


Staying hydrated is crucial for optimal brain function and overall well-being. Dehydration can lead to fatigue, brain fog, and a decrease in cognitive abilities. Alongside your lunch, make sure to drink enough water throughout the day. Keep a reusable water bottle at your desk and aim for at least eight glasses (64 ounces) of water daily. Herbal teas or infused water with slices of citrus fruits or cucumber can add flavour and encourage you to drink more.


Delicious and Nutritious Lunch Ideas


2 lunch boxes with healthy food


Choosing the perfect lunch for productivity at work is all about making smart food choices that nourish your body and support your brain function. By incorporating complex carbohydrates, lean proteins, healthy fats, fibre rich foods, and staying hydrated, you can provide your body with the nutrients it needs to thrive throughout the workday.


Fuelling your body properly not only boosts productivity but also improves your overall well-being. When it comes to planning your perfect lunch, get creative with combinations that incorporate these essential components.



Here are 5 delicious and nutritious lunch ideas to inspire you:


  1. Quinoa salad with grilled chicken, mixed vegetables, and a drizzle of olive oil: This protein-packed salad combines the goodness of quinoa, lean chicken, and a colourful array of veggies. The healthy fats from the olive oil provide an extra brain boost.

  2. Whole wheat wrap with lean turkey or tofu, avocado slices, leafy greens, and hummus: This satisfying wrap offers a balance of protein, healthy fats, and fibre. The combination of lean turkey or tofu with avocado and hummus creates a flavourful and nutrient-rich lunch option.

  3. Salmon or tuna salad with mixed greens, cherry tomatoes, and a sprinkle of chia seeds: Rich in omega-3 fatty acids and protein, this salad is not only delicious but also supports brain health and concentration. The chia seeds add an extra dose of fibre and nutrients.

  4. Lentil and vegetable soup with a side of whole grain bread: Warm and comforting, this soup is a fantastic option for those looking for a plant-based lunch. Lentils provide a great source of plant protein and fibre, while the whole grain bread complements the meal with complex carbohydrates.

  5. Brown rice bowl with stir-fried vegetables, tofu or lean beef, and a sprinkle of sesame seeds: Packed with fibre, vitamins, and minerals, this colourful bowl offers a balanced combination of whole grains, protein, and vegetables. The sesame seeds add a nutty flavour and provide additional healthy fats.


Remember to customise these ideas according to your personal preferences and dietary needs. Don't be afraid to experiment with different ingredients and flavours to keep your lunchtime exciting and enjoyable.


In addition to a well-balanced lunch, make sure to take regular breaks, practice mindful eating, and maintain good posture while working. Small lifestyle changes, like stretching or going for a short walk during your break, can also contribute to your overall productivity and well-being.


By choosing the perfect lunch for productivity at work, you're investing in your long-term health and performance. Prioritise wholesome and nutrient-dense foods that nourish your body and provide sustained energy throughout the day. Your productivity will soar, and you'll feel better both mentally and physically.


So, the next time you plan your lunch, remember to incorporate complex carbohydrates, lean proteins, healthy fats, fibre rich foods, and hydration into your meal. Your body and brain will thank you, and you'll be well on your way to achieving your productivity goals at home or at work.


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