Dietitian-Approved Lunch to Beat the Afternoon Slump

I rarely forget to eat a meal, but there are days when I’m working and I suddenly realize it’s 2 pm and I haven’t eaten lunch. I can sense my lack of focus and the challenge of completing tasks, and instead of feeling productive and energized, all I want to do is sit down. I’ve hit the proverbial wall and I know that if I don’t stop and refuel, I won’t have the energy for a productive afternoon. So I head to the fridge and grab my lunch, which is often a dish that includes a variety of nutrients but is specifically high in protein and fiber. One of my favorites is Bell Pepper & Feta Chickpea Salad.

What to Look For in an Energy-Boosting Lunch

An energy-boosting lunch should include three things: protein, fiber and plants. This trifecta will supply a variety of nutrients to create a delicious, satisfying meal that will keep me energized all afternoon. It’s why I love this simple salad made with red bell pepper, feta cheese and chickpeas.

Plenty of Protein

It may come as no surprise that protein is an important part of my lunch. Its roles in a myriad of body processes means protein is a vital macronutrient that’s worth prioritizing in meals and snacks. It’s a valuable source of sustainable energy, too, meaning that its satisfying effects are the result of a slower digestion process in comparison to carbohydrates. While I don’t consider myself a vegetarian, I do prefer plant-based sources of protein, like the chickpeas used in my favorite lunch recipe. But lean poultry, pork, beef and fish are also great ways to get protein in at lunch. 

Full of Fiber

The beauty of choosing beans as my protein source means I’ll also be enjoying dietary fiber. Like protein, fiber takes time to digest, which amplifies the satisfaction of my favorite recipe. Since most of us don’t consume enough fiber (25 grams of fiber each day for women or 31 grams for men, according to the 2020-2025 Dietary Guidelines for Americans), including fiber-rich foods at every meal and snack makes sense. Luckily, my favorite lunch provides a whopping 9 grams of fiber per 1¼-cup serving! Sometimes I’ll also add a whole-wheat pita and hummus, which provide even more fiber and satisfaction.

Packed with Plants

At this point it may not be a surprise that I believe strongly in the power of plant foods. The variety of nutrients they provide not only helps fuel work and activity but also contributes to general health. For that reason, I also include plenty of plants in all my meals. The chickpeas in my favorite lunch provide not only protein and fiber but also potassium, which benefits heart health. They also supply iron, which plays a vital role in transporting oxygen (via red blood cells) throughout your body. The red bell pepper is a great way to enjoy vitamin C, known for its roles in immunity and iron absorption (a great complement to the iron-rich chickpeas!), and Vitamin A, a powerful promoter of eye health. I often enjoy the salad as is, but if I’m feeling extra hungry, I’ll boost it with even more plants by serving it over lettuce with other vegetables like cucumber or artichoke hearts. 

Other Strategies for Boosting Energy

Eating the right amounts and types of food is a great way to boost energy, but there are other things you can do too. Luckily, many of them are simple and enjoyable!

• Stay hydrated: Have you ever noticed how you feel when you skip sipping from your favorite water bottle? Dehydration can lead to tiredness and lethargy, so make sure you’re drinking enough water throughout the day. Note that plenty of foods are also a good source of water. Aim to include watermelon and cucumbers, for example, to help boost hydration and keep you feeling your best.
• Take a minute to move: Sitting for long periods of time isn’t what our bodies were designed to do. We need movement, so take a 5-minute break every hour or so to do just that. Get up and go for a walk outside, or stand up and do a few stretches to get the blood flowing. Any movement is better than no movement! 
• Get good sleep: Make sleep a priority. Research has proven that a good night of sleep can do wonders for your overall health, including feeling energized. Get into a nightly routine so that you can be in bed in time to grab at least 7 hours of sleep. This way you’ll wake up feeling fresh and ready to embrace the day.
• Don’t skip breakfast: Start your day off right by eating breakfast. Whether it’s a bowl of whole-grain cereal or a smoothie, it’s important to give your body some sustenance so that it can do its thing. Consider going to bed earlier and setting your alarm a little earlier so that you can sit down and enjoy it at a relaxed pace. 

Our Expert Take

To keep your energy up during the day, try enjoying a lunch like my favorite Bell Pepper & Feta Chickpea Salad, which is packed with protein, fiber and plenty of nutrient-rich plants. The variety of macronutrients, vitamins and minerals will help you feel full and keep you satisfied until your afternoon snack. For even more energy, don’t forget to stay hydrated, make sleep and movement a priority and always enjoy a good breakfast!