We did a breakfast episode (back in episode 13), but we’ve never talked lunch! Today we’re going to lay out all the do’s and don’ts for a healthy lunch.

Most people believe that breakfast is the most important meal of the day, but we actually believe that lunch is the most important meal of the day. Breakfast is more about having something with protein to start your day, but lunch is really the keystone meal of the day. You should really be having your biggest meal in the middle of the day.

You want to have a triple-threat lunch. If you can check these three boxes, you’re going to be good:

  1. Have your largest protein of the day. Doesn’t have to be meat, but don’t skimp on protein.
  2. You want produce/vegetables at lunch. This could also be fruits, but vegetables are preferred. At least 2 cups.
  3. You want some good fats. Olive oil, nuts, or seeds are always a good option. 1-2 tablespoons minimum.

Before you have that big lunch, have a cup or two of water. It is an appetite suppressant, but you also don’t want to be drinking too much while you eat. A good herbal tea after lunch can also be a good mental signal that lunch is over.

Don’t get caught up in trying to make a perfect lunch. Decent will do. The important part of lunch is that it’s a good fuel, so let it be not pretty. Don’t hang up on making it Instagrammable. Turkey, avocado and kale roll-ups are a perfect, healthy, fueling lunch meal.

Practice mise en place, or having all of your ingredients ready to go. We don’t need to prep every meal for the week in advance, but there are a few simple things you can have prepped to make life easier:

  • Protein: You can boil some eggs, make some shredded chicken.
  • Pre-cut some veggies. Just one container saves so much time at lunch.
  • Put some chia seeds into a spice bottle, or keep oil and vinegar ready to go.

If you don’t do it yourself, do some research to find healthy takeout lunches in your area. You can also use takeout apps to order before lunch, and you will likely make better, healthier decisions (and save yourself some time).

Now, for some food don’ts:

  • Skips screens at lunch. Close the computer, put the phone away. Mindful eating is important.
  • You don’t have to take a pizza for the team. There are polite ways to not partake.
  • Pack a big lunch. Don’t pack like it’s for a toddler.
  • If you’re eating sandwiches, don’t use bad bread.




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