☀️ Power Through Your Afternoon
Your midday meal is crucial—it needs to energize without causing that dreaded afternoon slump. This satisfying lunch recipe is specifically designed to keep you alert, focused, and productive throughout your busy day. Perfect for meal prep, office lunches, or working from home, this recipe balances energy-sustaining nutrients with delicious flavors. Say goodbye to vending machine snacks and hello to sustained energy and mental clarity!
💼 The Ultimate Work Lunch
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Try this keto meal prep for the week with an easy keto breakfast, lunch, and 2 delicious keto dinner options! A healthy low carb meal prep for keto dieters and those following a ketogenic lifestyle.
First, I’ve got an easy keto breakfast smoothie made with just 4 ingredients. Then, for my keto lunch meal prep I’m sharing my keto cobb salad recipe served with one of my favorite keto salad dressing brands. And finally, I’ve got 2 different meal prep dinner options: a shirataki noodles keto chicken alfredo, as well as chicken & shirataki noodles cooked Thai curry style!
Thanks so much to Thrive Market for making this healthy keto diet meal prep possible!
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THRIVE MARKET PRODUCTS from this video:
► Coconut Milk http://l.thrv.me/mom-tm-coco-milkreg
► Chocolate Keto Meal http://l.thrv.me/gol-dr-formulated-keto-meal-choc
► French Roast Coffee, Whole Bean http://l.thrv.me/mom-tm-pft-frenchroast-wb
► Cashew Butter http://l.thrv.me/mom-tm-orgcashbutt
► Keto Creamer http://l.thrv.me/mom-tm-ketocreamer
► Tessemae’s Ranch Vinaigrette Dressing http://l.thrv.me/mom-tessp-dressmrv
► Fettuccine Shirataki Noodles http://l.thrv.me/mom-tm-wnsf
► Spinach Fettuccine Shirataki Noodles http://l.thrv.me/mom-tm-wnssf
► Angel Hair Shirataki Noodles http://l.thrv.me/mom-tm-wnsah
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► No Dairy Roasted Garlic Alfredo Sauce http://l.thrv.me/mom-pk-no-dairy-alfredo-sauce-rg
► Chicken Bone Broth http://l.thrv.me/mom-bare-bones-chicken-bone-broth
► Beef Bone Broth http://l.thrv.me/mom-bare-bones-beef-bone-broth
► Raw Macadamia Nuts http://l.thrv.me/mom-thrive-market-organic-raw-mac-nuts
RECIPES from this video:
► KETO BREAKFAST SMOOTHIE https://bit.ly/3aiMmSb
► KETO COBB SALAD https://bit.ly/2suhJYP
► SHIRATAKI NOODLES KETO DINNER RECIPES: Full recipes in 3-2-1 eBook! http://bit.ly/2MLOiIA
SHIRATAKI NOODLES
4 bags (7oz ea.) Shirataki noodles of choice
Add noodles to a sieve over the sink to drain. Rinse thoroughly and drain completely.
Transfer to a skillet over medium-high to high heat with a bit of oil or fat. (Use separate skillets if preparing different noodles for different dishes)
Cook for about 5 minutes, using tongs to jostle the noodles as they heat through. (Steam is a good sign here, you want the liquid to evaporate.)
When you hear a squeaking noise while stirring, they’re done! Remove from skillet and store for meal prep.
CHICKEN & BROCCOLI
drizzle of oil
½ cup chopped onion
2lbs chicken thighs, cut into cubes or strips
4-6 cups broccoli florets
Heat a skillet over high heat with cooking oil or fat. Saute onion for 2-3 minutes.
Add cubed chicken thighs to hot pan, cooking 4-5 minutes until browned. Turn and cook another 3-5 minutes until cooked through. Remove chicken from pan and set aside.
Add additional oil or fat to the pan over medium heat and add broccoli florets. Saute for a few minutes to brown, then add 1-2 Tablespoons of water, cover with lid, and steam until fork tender.
Combine ½ cooked chicken with ½ cooked broccoli in 2 separate pans.
Toss each batch with different sauce. Store separately from noodles until ready to eat.
CHICKEN FETTUCCINI ALFREDO
2 bags (7oz ea) Shirataki noodles
½ cooked chicken & broccoli
1 cup Primal Kitchen Garlic Alfredo
⅓ – ½ cup chicken bone broth
¼ cup nutritional yeast
Per serving, yields 4:
268 calories | 11g fat | 14g carbs | 5g fiber | 2g sugars | 30g protein
9g net carbs
THAI CURRY CHICKEN & NOODLES
2 bags (7oz ea) Shirataki noodles
½ cooked chicken & broccoli
1 jar (2 cups) Yai’s Thai Yellow Thai Coconut Curry
½ cup chicken bone broth
Per serving, yields 4:
348 calories | 21g fat | 14g carbs | 5g fiber | 4g sugars | 28g protein
9g net carbs
STUFF from this video:
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In this practical tutorial, Alyssia Sheikh shows you how to create a lunch that delivers:
- ⚡ Sustained Energy: No afternoon crashes or brain fog—stay sharp all day
- 🎯 Mental Clarity: Nutrients that support focus and cognitive performance
- 💪 Filling & Satisfying: Keeps hunger at bay until dinner time
- 📦 Meal Prep Friendly: Travels well and tastes great hours later
- 🚫 No Afternoon Slump: Balanced macros prevent the post-lunch energy dip
⚡ Midday Fuel Breakdown
| Nutrient | Per Lunch Serving | Afternoon Benefits |
|---|---|---|
| Calories | 400-550 kcal | Optimal midday fuel |
| Protein | 30-45 g | Sustained satiety |
| Complex Carbs | 35-50 g | Steady energy release |
| Fiber | 8-12 g | Blood sugar stability |
| Healthy Fats | 15-25 g | Brain function support |
| B Vitamins | Excellent source | Energy metabolism |
| Iron | Good source | Prevents fatigue |
*Nutrition optimized for midday energy. This lunch provides the perfect balance to fuel afternoon productivity without causing drowsiness or energy crashes.
🎯 Lunch Success Strategies
- 🥗 Balance is Everything: Your lunch should include protein (palm-sized portion), complex carbs (fist-sized), healthy fats (thumb-sized), and lots of vegetables (2 fists). This combination provides steady energy release and prevents blood sugar spikes that lead to afternoon crashes.
- 🚫 Avoid Heavy Carbs: Large portions of pasta, white rice, or bread can spike blood sugar and then crash it, causing drowsiness. Choose complex carbs in moderate amounts—quinoa, brown rice, or sweet potato paired with plenty of protein and vegetables.
- 💧 Hydration Matters: Dehydration causes fatigue and difficulty concentrating. Drink at least 16 oz of water with lunch and keep water accessible throughout the afternoon. Set phone reminders if you tend to forget.
- ⏰ Timing Your Lunch: Eat lunch between 12-1 PM to maintain consistent energy levels. Waiting too long causes blood sugar drops and poor food choices. Eating too early may leave you hungry before dinner.
- 🥤 Skip the Soda: Sugary drinks cause rapid blood sugar spikes followed by crashes. Even diet sodas can trigger hunger and cravings. Choose water, unsweetened tea, or sparkling water with lemon instead.
- 🧠 Brain-Boosting Additions: Include foods rich in omega-3s (salmon, walnuts), antioxidants (berries, dark leafy greens), and B vitamins (eggs, lean meat) to support cognitive function during afternoon work tasks.
📦 Meal Prep Mastery
- 🍱 Bento Box Method: Use divided containers to keep components separate until eating. This prevents soggy vegetables and maintains optimal texture. Pack dressings and sauces separately in small containers.
- 🥗 Salad Assembly Strategy: For meal prep salads, layer ingredients strategically: dressing on bottom, hearty vegetables next, grains/proteins in the middle, and delicate greens on top. Shake before eating.
- ❄️ Freeze for Freshness: Some lunches freeze beautifully—soups, grain bowls, and casseroles. Make big batches on Sunday and pull out one portion each morning. They thaw during the morning and are ready by lunch.
- 🌡️ Temperature Matters: Invest in a good insulated lunch bag with ice packs, or store lunch in an office refrigerator. Food safety is crucial—keep cold foods cold (below 40°F) until eating.
- 🔥 Reheating Right: If reheating at work, add a splash of water or broth before microwaving to prevent drying out. Cover with a damp paper towel to maintain moisture. Let stand 1 minute before eating.
- 📝 Rotation System: Prep 2-3 different lunch recipes weekly to prevent boredom. Monday/Wednesday one recipe, Tuesday/Thursday another, Friday something different or leftovers from dinner.
- 🥄 Pack Smart Extras: Keep office supplies stocked: salt, pepper, hot sauce, napkins, and utensils. Having these essentials means your lunch is always ready to enjoy.
❓ Lunch Diet Questions
😴 Why am I tired after lunch?
Post-lunch fatigue typically results from eating too many refined carbohydrates, eating too much overall, or not drinking enough water. Large, carb-heavy meals trigger insulin spikes that can cause drowsiness. Focus on balanced portions with adequate protein and vegetables. Also ensure you’re sleeping well at night—lunch doesn’t cause tiredness; it just reveals existing fatigue.
🥪 Is it okay to eat the same lunch every day?
While convenient, eating identical lunches daily may limit nutritional variety and lead to boredom that triggers unhealthy choices. Rotate between 3-5 different lunch options weekly to ensure diverse nutrient intake and maintain interest. However, if you genuinely enjoy the same lunch and it meets nutritional needs, consistency can simplify meal planning.
⏰ What if I can’t take a full lunch break?
Even 15-20 minutes away from your desk makes a difference for mental health and productivity. Quick lunch options like pre-made mason jar salads, protein boxes, or bento boxes require minimal prep time. Eating at your desk while working isn’t ideal, but if necessary, choose meals that don’t require utensils and can be eaten slowly in small bites.
💰 How can I save money on work lunches?
Meal prepping lunches saves $50-100+ monthly compared to buying lunch daily. Cook once, eat 4-5 times. Use leftovers creatively—tonight’s roasted chicken becomes tomorrow’s salad topping or grain bowl protein. Buy ingredients in bulk and prep on weekends. The time investment pays off financially and health-wise.
📺 Recipe by: Alyssia Sheikh
🎬 Posted: 2020-01-16 16:30:00 | 🆔 Video ID: 7uyz1TGbQpY
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