Given that it’s national make lunch count day, we wanted to give you some lunch ideas that will help you skip that seemingly unavoidable midday slump. This familiar sensation that tends to creep in post-lunch can leave us feeling sluggish and drained.
But our lunch break doesn't need to perpetually leave us feeling this lull in productivity. Choosing a careful combination of nutrients and flavours could be the key to enjoying a satisfying lunchtime meal that gives you a boost of energy and focus for the afternoon ahead.
Here, we suggest 15 healthy lunch ideas that won't leave you feeling sleepy. Power through your day with improved vitality and vigour instead.
1. quinoa salad with chickpeas and fresh veggies
Enjoy a lunch that’s packed with protein, fibre, and a mass of vitamins and minerals. Quinoa salad can be both nutritious and filling at lunchtime. Try tossing some cooked quinoa with chickpeas. Add in some cherry tomatoes, slices of cucumber and bell pepper, and a lemon vinaigrette to create a refreshing meal that won't leave you in that post-lunch lull.
2. grilled chicken wrap with avocado and hummus
Create a healthy lunchtime wrap using grilled chicken breast, avocado slices, hummus, lettuce, and tomatoes. Be sure to use a healthier wholegrain tortilla to pull this suggestion together into a protein-rich and flavoursome lunch. The combination of lean protein, healthy fats, and fibre should leave you feeling satisfied and alert throughout the afternoon.
3. lentil soup with whole grain bread
On colder days, a warming bowl of lentil soup might be a more attractive lunchtime meal. You can even enjoy it with a slice of wholegrain bread to provide a comforting and nutritious lunch. Lentils are rich in protein and fibre, while wholegrain bread provides you with a boost of those complex carbohydrates that are effective for sustained energy.
4. greek yogurt with berries and almonds
Fancy something a little sweeter at lunchtime? Why not try layering Greek yogurt with fresh berries, almonds, and a drizzle of honey. Given that Greek yogurt is high in protein and berries and almonds are rich in antioxidants and healthy fats, this lunch can help to keep you feeling full without interfering with your ability to focus.
5. veggie stir-fry with tofu and brown rice
Perhaps a colourful veggie stir-fry with tofu and brown rice might brighten your afternoon. This plant-based lunch is both satisfying and nutritious. Plus, you can load up on all your favourite vegetables too. Add veggies like broccoli, bell peppers, carrots, and mangetout for an extra boost of vitamins and minerals at lunchtime.
6. salmon salad with quinoa and spinach
For those preferring something a little more indulgent, a salmon salad with cooked quinoa, baby spinach, cherry tomatoes, and avocado slices could be just what you’re looking for. Salmon is rich in omega-3 fatty acids, which are actually well-known for their brain-boosting and anti-inflammatory properties.
7. turkey and veggie wrap with mustard dressing
Craft yourself a delicious lunchtime wrap by combining sliced turkey breast, shredded carrots, cucumbers, and spinach in a wholegrain wrap. Complete the taste sensation with a drizzle with mustard dressing. As turkey is a lean source of protein, and the veggies provide fibre and essential vitamins and minerals, this lunch could help you retain your focus right through till dinner time!
8. black bean and sweet potato burrito bowl
A burrito bowl featuring black beans, roasted sweet potatoes, brown rice, avocado, tomato salsa, and a dollop of Greek yogurt promises a satisfying and scrummy lunch. Black beans are packed with protein and fibre, while sweet potatoes provide complex carbohydrates and essential nutrients that will boost your energy levels into the afternoon.
9. chicken and quinoa stuffed bell peppers
If you’re a fan of stuffed peppers, chicken and quinoa stuffed peppers provide a well-balanced, nutrient-packed lunch that's as delicious as it is colourful. Stuff halved peppers with a creative mixture of shredded chicken breast, quinoa, black beans, sweetcorn, tomatoes, and spices. Go as spicy or as mild as you like, and set yourself up for a productive afternoon.
10. veggie and hummus sandwich on wholegrain bread
Layer slices of cucumber, tomato, pepper, and hummus between two slices of wholegrain bread for a crunchy and satisfying sandwich. The combination of veggies, hummus, and whole grains provides a balance of protein, fibre, and complex carbohydrates to help keep you energised through to the end of the day.
11. tuna salad lettuce wraps with avocado
Swap out the traditional tortilla for lettuce wraps to create a super light and very refreshing tuna salad. Combine tuna with Greek yogurt, diced celery, red onion, and lemon juice, and serve in lettuce cups complete with sliced avocado. This is a protein-rich and flavour-packed lunch option that won’t leave you feeling slumpy later on.
12. quinoa and black bean salad with mango salsa
Add cooked quinoa to black beans along with some chopped mango, red onion, peppers, coriander, and lime juice to create a colourful and flavoursome salad. This combination of quinoa, black beans, and mango is packed with protein, fibre, and a natural sweetness that should keep you feeling satisfied right up to dinnertime.
13. egg salad stuffed avocado
This twist on a classic egg salad involves plating it up in a halved avocado. Combine hard-boiled eggs with Greek yogurt, Dijon mustard, celery, and chives. Then spoon it you’re your halved avocado to create a protein-packed lunchtime treat.
14. veggie and chickpea buddha bowl
Build your very own colourful and nourishing Buddha bowl. Combine roasted veggies, chickpeas, quinoa, avocado slices, and a drizzle of tahini dressing. Buddha bowls can be customised as you prefer too which actually makes them an ideal option for anyone looking for a nutritious and satisfying lunch.
15. shrimp and avocado salad with citrus dressing
Pair cooked shrimp with avocado slices, mixed greens, cherry tomatoes, and some cucumber ribbons. Pop it all into a bowl, and drizzle with a citrusy dressing. Shrimp is low in calories and high in protein, which means it’s a great choice for a light and energising meal.
conclusion
With these 15 healthy lunch ideas in your arsenal, you'll never have to worry about feeling sleepy after your lunch break again. Try to balance protein, fibre, healthy fats, and complex carbohydrates into your lunches. Doing so enables you to fuel both your body and your mind to ensure optimal performance during the afternoon.
Say goodbye to greasy takeaways and boring sarnies, and embrace these delicious and nutritious lunch ideas to help you power through your day. Your body and brain will most definitely thank you for it.
Should you be in need of a new mattress or a plumper pillow to better support you while you sleep, we can help! Our products have been tried and tested to ensure that you enjoy productive mornings more reliably.