☀️ 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
Miss the bento box healthy lunch series? We’re kicking it up a notch with these DIY healthy lunchables!
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STUFF From this video:
► Bento Box: http://amzn.to/2huhKly
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► Mini Cookie Scoop: http://amzn.to/2hxOaNx
► Breville Food Processor: http://amzn.to/2io3q0R
► Mini Circle Cookie Cutter: http://amzn.to/2nB7biy
► Mini Fruit Shaped Cutters: http://amzn.to/2n6ypkn
► Mini Wooden Skewers: http://amzn.to/2n6vlVn
► 3-Inch Round Cookie Cutter: http://amzn.to/2mJuyZj
► Mini Wooden Spreader/Taster Paddle: http://amzn.to/2mWwqyL
► Wire Baking Rack: http://amzn.to/2npnSOi
► Mandolin: http://amzn.to/2mJtXXI
► French Rolling Pin: http://amzn.to/2n6zYPj
OOEY-GOOEY COOKIE BAR: http://bit.ly/2ndNUab
SESAME CHICKPEA CRACKERS: http://bit.ly/2nrmtKG
1 cup garbanzo flour
¼ cup room temp. water
½ tsp coarse sea salt
2-3 tsp sesame seeds
Preheat oven to 325°F (160°C).
Place garbanzo flour in a small bowl. In a separate cup, dissolve salt in water, then gently stir into flour.
Incorporate until a smooth dough forms. Set aside 5 minutes, let flour absorb moisture.
Place dough on well-floured parchment paper & roll out as thin as possible, periodically checking that the dough is not sticking. Lightly dust with flour if it starts to stick.
Using a cookie cutter or a knife, cut shapes. Remove any trim.
Place dough pieces onto baking sheet, lined with parchment & sprayed and sprinkle with sesame seeds. Gently pat to press in seeds.
Bake 10-12 minutes.
Remove from oven & cool completely.
SALSA:
1 can (28oz) tomatoes, drain juice
1 can rotel (diced tomatoes & green chiles), drain juice
⅓ cup cilantro
1 lime juiced
½ cup onion, chopped
½ cup green bell pepper, chopped
1 clove garlic, minced
1 jalapeño, diced (seeded, if desired)
½ tsp cumin
¼ tsp salt
¼ tsp pepper
Add canned tomatoes, rotel, cilantro & lime juice to a food processor. Pulse 8 to 10 times.
Add remaining ingredients & pulse another 8 to 10 times, keeping chunky consistency.
CINNAMON TOASTED ALMONDS: http://bit.ly/2mxFZRD
¼ cup coconut sugar
½ tsp salt
½ tsp cinnamon
1 egg white (or 2-3 Tbsp coconut oil, melted)
1 Tbsp vanilla
2 cups raw almonds
Preheat oven to 300°F (150°C).
Combine coconut sugar, salt & cinnamon.
In a separate large bowl, combine coconut oil & vanilla.
Add almonds to oil mixture & stir gently to coat.
Add cinnamon sugar to nut mixture & stir to coat.
Spread coated almonds evenly onto 2 baking pans lined with parchment.
Bake 25-30 minutes, stirring once halfway through.
Allow to cool.
BLACK BEAN GUAC: http://bit.ly/2nrByMb
3 avocados
½ cup broccoli, finely chopped
¼ cup diced green bell pepper
¼ cup red onion, diced
1 garlic clove, minced
1 Tbsp lime juice
3 Tbsp cilantro, chopped
salt, to taste
1 cup black beans
Mash avocados.
Mix in other ingredients in (except black beans). Season to taste with salt.
Stir in black beans & serve!
VEGAN QUESO (from my UnJunk Your Foods eBook!) http://bit.ly/2mLtKBp
1 cup raw cashews
1⁄2 cup almond milk
1⁄4 cup water
1⁄4 cup nutritional yeast flakes
1 tsp garlic powder
1⁄2 tsp onion powder
2 tsp lemon juice
1⁄2 tsp salt
Combine all ingredients except for tomatoes/chiles in a high powered blender or processor. Blend until smooth and creamy. Add water if you think the consistency needs to be a little creamier, but always start with less. Adjust seasonings to taste.
♫ Music from this episode:
– Mr DJ by Marc Jackson Burrows / Chris Bangs
– Underground Slide by Martin Felix Kaczmarski
– Pennaria Coral by Martin Felix Kaczmarski
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The information provided on this channel is for informational and educational purposes only and is not intended as a substitute for advice from your physician or other health care professional. You should not use the information on this channel for diagnosis or treatment of any health problem or for prescription of any medication or other treatment. Consult with a healthcare professional before starting any diet, exercise or supplementation program, before taking any medication, or if you suspect you might have a health problem.
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: 2017-03-16 15:30:01 | 🆔 Video ID: MQLSg29pCc4
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