Need some balanced lunch ideas that’ll power you through that infamous midday slump/three-thirty-itis?
Check out these three lunches for a productive work day:
This is a traditional deli sandwich, with a twist: Roll up your organic deli meat of choice with guacamole and julienned veggies in Romaine lettuce leaves. Leave the bread or pitas at the bakery; a no-breadwich offers a lower, steady rise in blood sugar and better insulin control, giving your cells an even, time-released delivery of energy over a longer time period.
Egg Scramble Bowl
Scramble three eggs and let them cool (or used hard-boiled eggs), and mix with sautéed vegetables like peppers and kale. Top with cheese, avocado, cilantro, chopped tomatoes, and basil leaves.
‘Eggs are rich in protein and nutrients including thiamin, riboflavin, folate, B12, and B6—B vitamins are essential for energy production. The powerhouse vegetable kale contains the amino acid L-tyrosine, which helps give you a mental lift, as well as a number of antioxidants and fiber to fill you up and help keep your blood sugar stable.’
Easy Grain Bowl
Nutritionist Alissa Rumsey, RD, MS, makes her bowls with cooked whole grains, veggies, and a half- to full-cup of pulses.
‘Whole grains raise your serotonin level, which can make you feel happier and more energized, while also giving you a blood sugar boost. Pulses are a source of plant-based protein and fiber which helps to keep you full. The whole-grain carbs raise blood sugar to give you energy, and the protein and fiber in pulses balance out your blood sugar to keep your energy level sustained for a few hours,’ Rumsey says.
‘Nuts like pistachios make a great addition to any energy-boosting lunch because of their protein, fiber and healthy fat content, which slows down digestion and helps to keep your energy levels high for longer. I love using them as a lunch side dish, instead of something like pretzels, since pistachios provide so many nutrients that help to keep you full and satisfied for longer.’
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