☀️ 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
Get $15 OFF your first 4 Thrive Market orders of $49 or more + Free Shipping! (And, 30 day trial). Click http://thrv.me/marystestkitchen-15off4
That’s a total of $60 in free organic grocery credits! No code is necessary – just shop around and the discount will be applied at checkout 🙂
Whip up this high-protein vegan meal prep to make your life easier! These meals can be frozen so you can have them anytime. There’s no need to eat the same meals every single day. Mix and match for the week and get the variety you crave.
I’m so happy that many of you are already long time Thrive Market members and have commented or messaged me about how much you’ve been loving them too! I’ve been working with them for a while now and I love that they sell so many of my favourite premium, healthy products for up to 50% off retail. They also have thousands of organic, vegan and gluten-free options. And they literally have a vegan button so you don’t have to look at ingredients and do a bunch of homework. Easy. Check ’em out!
Current members can get a FREE 16oz Thrive Market non-gmo creamy almond butter with purchase! Click http://thrv.me/swp-marys-plalmondbutter
*********** RECIPES ***********
Remember, the serving sizes of these vegan high protein recipes reflect what works for me. Adjust them for your own needs, tastes, and goals!
ALMOND MOCHA PROTEIN DOUGHNUTS
http://www.marystestkitchen.com/vegan-almond-mocha-protein-doughnut-recipe/
CALIFORNIA SUSHI BOWLS
http://www.marystestkitchen.com/vegan-california-roll-sushi-bowl-recipe/
Note, cucumber doesn’t freeze well so keep it out of any meals you’ll be freezing. These bowls will keep in the fridge for up to 3 days. They can be frozen for up to two months. Thaw overnight in the fridge or carefully defrost in the microwave.
VEGAN BUTTER CHICKEN CURRY BOWLS
Makes 6 – 8 servings
for coconut turmeric rice:
1 1/2 cups brown rice
1/2 cup split red lentils
2 1/4 cup water
1/4 cup coconut cream
1 teaspoon ground turmeric
for ‘cheater butter chicken’:
cooking oil (or water saute)
2 x 12 oz packages extra firm tofu
1 1/2 cups finely chopped red onion
1 cup crushed tomatoes
1/4 cup Butter Chicken Masala Spice Mix (store-bought or see notes for homemade version)
1/4 cup creamy almond butter
1 cup mushroom/vegetable broth/water
for coconut ginger spinach:
cooking oil (highly recommend NOT water sauteing)
2 tablespoons finely grated ginger
2 tablespoons minced garlic
4 scallions, chopped
2 x 10oz package frozen spinach, thawed + drained
1/2 – 3/4 cup coconut cream
1 cup strong mushroom/vegetable broth
1 tablespoon lemon juice
salt + pepper taste (optional)
These meals will keep in the fridge for no longer than three days. They can be frozen for up to two months.
To thaw, let sit in the refrigerator for a day. Or use your microwave’s defrost settings.
Rather make your own butter chicken masala mix at home? Try this recipe: http://www.thetiffinbox.ca/2011/05/tandoori-masala-spice-mix.html
************************************
Get $15 OFF your first 4 Thrive Market orders of $49 or more + Free Shipping! (And, 30 day trial). Click http://thrv.me/marystestkitchen-15off4
That’s a total of $60 in free organic grocery credits! No code is necessary – just shop around and the discount will be applied at checkout 🙂
I’m so happy that many of you are already long time Thrive Market members and have commented or messaged me about how much you’ve been loving them too! I’ve been working with them for a while now and I love that they sell so many of my favourite premium, healthy products for up to 50% off retail. They also have thousands of organic, vegan and gluten-free options. And they literally have a vegan button so you don’t have to look at ingredients and do a bunch of homework. Easy. Check ’em out!
Current members can get a FREE 16oz Thrive Market non-gmo creamy almond butter with purchase! Click http://thrv.me/swp-marys-plalmondbutter
*********** DISCLOSURE ***********
This video was sponsored by Thrive Market. All opinions are my own.
***********************************************
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In this practical tutorial, Mary’s Test Kitchen 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: Mary’s Test Kitchen
🎬 Posted: 2017-11-15 15:03:59 | 🆔 Video ID: EVOigycz5ls
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