Last week we spoke about the ideal breakfast. This week let’s explore how to craft the ideal lunch that keeps you energized and satisfied throughout the afternoon.
When it comes to lunch, many of us think a hearty plate of pasta or rice is the perfect solution to keep us going until dinner. However, this might not be the best approach for sustained energy and overall health. Instead, focusing on vegetables and a good source of protein can make a significant difference.
Load Up on Vegetables
The World Health Organization (WHO) recommends consuming at least five portions of fruits and vegetables daily (note that plant foods can also boost your emotional well-being). However, given our current lifestyle, aiming for 7-8 portions might be more beneficial. Recent studies suggest that consuming up to 10 portions a day can reduce the risk of cardiovascular diseases by 28%.
- Satiation and Energy: Vegetables are rich in fiber, which helps you feel full and provides a steady release of energy. Unlike traditional pasta or white rice, vegetables offer sustained energy throughout the afternoon due to their low glycemic index.
- Variety is Key: To maximize the benefits, aim for a variety of vegetables. Different colors often indicate different nutrients, so try to include a rainbow of vegetables in your diet.
- Healthy Fats: Pair your vegetables with a spoonful of oils rich in omega-3, such as flaxseed, walnut, or camelina oil, to enhance nutrient absorption and add flavor.
Focus on Proteins
Proteins play a crucial role in maintaining energy levels and motivation throughout the afternoon. They help in the production of dopamine, a neurotransmitter essential for focus and drive.
- Slow Digestion: Protein-rich foods digest slowly, keeping you full longer and stabilizing blood sugar levels.
- Sources of Protein: You can choose from a variety of protein sources:
- 120 grams of fish or white meat
- 2 eggs
- 150 grams of cooked legumes (lentils, chickpeas, etc.)
- 120 grams of tofu
Incorporating these proteins into your lunch can help you avoid the mid-afternoon slump and cravings for sugary snacks.
Limit Carbohydrates
Contrary to popular belief, carbohydrates are not essential for lunch. Refined carbs have a high glycemic index, causing spikes in blood sugar levels followed by rapid drops, which can lead to fatigue and sugar cravings.
- Choose Wisely: If you prefer to include carbohydrates, opt for whole grains like brown rice or whole wheat pasta. These have a lower glycemic index and provide more fiber.
- Moderation is Key: Limit your portion of cooked pasta or rice to about 100 grams (approximately 4-6 tablespoons). I eat about 80 grams.
Legumes are an excellent choice as they provide both carbohydrates and proteins. Alternatively, you can include a portion of whole grains and reduce the amount of protein by 20-30%.
The Ideal Lunch Plate
Here’s a simple guide for your ideal lunch:
- Starter: Begin with a salad of raw vegetables, a soup, or some cold fish. You can consider also some fruit.
- Main Course: Include a portion of animal or vegetable protein:
- 120-150 grams of fish, seafood, or white meat
- 150-200 grams of cooked legumes (lentils, chickpeas, high-quality soy burgers)
- Side Dish: Add a generous serving of vegetables, dressed with a spoonful of olive, flaxseed, or walnut oil.
- Optional: A portion of whole grains (50 grams raw or 100 grams cooked). If you choose this option, reduce the amount of protein by 20-30%.
- Dessert: Finish with a vegetable yogurt, a sugar-free goat or sheep yogurt, a couple of squares of dark chocolate (at least 70% cocoa), or a small handful of nuts.
Revamp your lunch routine with these nutritious and satisfying options. By making mindful choices at lunchtime, you can fuel your body and mind for a productive and energetic afternoon.
Thank you for reading! Now it’s your turn. Share your favorite lunch combinations in the comments below and subscribe for more health and wellness tips!
Crisbie Coach 