offices and canteens are not exactly known for serving healthy meals This will be reflected in your own health over time. Fitness food can be kebabs, fried noodles or pizza But does it have to be this way? Can the Lunch break is not also for relaxation through healthy meals use? The answer is: Of course you can! The preparation and However, preparation is often a hindrance. Not every office has a kitchen and preparing meals takes valuable minutes the lunch break. But what if it is quick and yet healthy goes? A Protein-rich instant cream soup free from additives is within prepared in one minute . Just add hot water, stir for a minute and you're done is your cream soup. In this guide we will show you this and More ideas for a healthy lunch in the office.
In In this article you will learn:
- How to maintain your energy after lunch break,
- what you can eat well during your lunch break ,
- how to best relax during your lunch break ,
- what a fitness meal for lunch looks like and
- what a 5- day office meal plan with Street Soup might look like.
How do I avoid the midday slump and preserve my energy for the day ?
That If your energy level drops a little at lunchtime, natural process. However, the midday slump is more than that: It is a sharp drop in one’s energy level. This low occurs usually occurs after lunch and is therefore the logical consequence of Nutritional choices during lunch break. Thus, a Healthy nutrition is the most important basis for a high Energy level .
One important basis for the whole day is your Breakfast . A 2015 study by Veasey et al. [1] has shown that the size of breakfast affects cognitive Performance, mood and appetite for the rest of the day can influence. A smaller breakfast (118 kcal) led to a better cognitive performance in the afternoon and improved mood. A larger breakfast (236 kcal) however, led to a deterioration in cognitive performance at afternoon. This suggests that the choice of breakfast not only affects your energy and mood in the morning, but also on how you survive the midday slump.
What is a good thing to eat during your lunch break?
Avoid heavy, fatty meals , that make you sluggish. Instead, choose easily digestible, protein-rich foods and ideally complex carbohydrates, that keep blood sugar levels stable. Fresh Fruits and vegetables, lean protein (such as chicken, fish or tofu) and whole grain products are therefore good Options . curd , lentils, brown rice or hummus are also considered satiating foods for more energy in office. Also make sure you have enough Water to drink, because thirst often leads to fatigue. As a minimum requirement Two to three liters of fluid a day are recommended. If you If you feel thirsty, you are already dehydrated and should drink a glass of cool water at the latest.
A Note on coffee: In moderation Coffee is a short-term aid to wake up. As a maximum Four to six cups of coffee are considered here. However, a Habituation effect in the body, so that more coffee has less effect Therefore, do not use coffee as the basis of your diet. tea offers itself here as Alternative , which releases the caffeine more gently and thus causes less leads to a habituation effect.
What is the best way to recover during my lunch break?
The Lunch break is a good opportunity to relax and learn new To recharge your batteries for the rest of the day. Proper nutrition during lunch break is important. But in addition to Nutrition is also available following strategies to increase energy reserves at lunchtime to charge :
- Get moving : Use your lunch break for light physical activity. Stand up, stretch, or take a short walk outside the office. Movement improves circulation and makes you more alert.
- Surround yourself with natural light : Try to get as much natural sunlight as possible. Natural light helps regulate your circadian rhythm and thus maintain your energy throughout the day.
- Try breathing exercises : Rapid breathing exercises can increase your awareness and help you feel refreshed. Deep inhalation and exhalation help put your body into a state of rest.
- Relax with a power nap : A short nap of about 10-20 minutes can help boost your energy without putting you into a deeper sleep cycle. Set an alarm and simply close your eyes in a quiet place.
The This list is only a first guide. The best way to relax depends on your personal preferences and needs But the insider tip for a successful lunch break lies in the combination with a fitness meal .
What does a fitness meal for lunch look like?
A Fitness food for lunch break should be balanced and give you the energy you need for the rest of the day. It should be rich of nutrients, proteins, fiber and healthy fats to keep you full and increase your performance An example of such a fitness meal is a Tuna salad :
- Cut lettuce, carrots, fresh cucumbers and tomatoes.
- Boil an egg and then cut it into the salad.
- Add tuna in its own juices .
- Garnish the salad with Greek yogurt , nuts and some salt and pepper .
So can look like a true fitness meal. The tuna salad contains a balanced mix of important nutrients, proteins, Carbohydrates and healthy fats that give you long-lasting energy The salad is in Prepared in 10 minutes and keeps you until full at the end of work .
One An excellent addition to such a salad or even a standalone option is a healthy instant cream soup . This is especially true for protein-rich instant soups for athletes like Street Soup, which is free of additives A street soup is in prepared in one minute , which makes them a perfect warm meal during the lunch break What is particularly practical is that Street Soup is prepared without additional utensils It is delivered in a cup that already contains a small Includes a wooden stirrer. So you can enjoy a delicious Enjoy cream soup without having to use cutlery or dishes. All you need is hot water to make a Street Soup as preparing protein-rich fitness food in the office.
Healthy at work with Street Soup: a 5- day lunch break plan
In the Below we have a 5- day plan for you for a healthy Lunch break compiled with Street Soup :
Monday:
Street Soup Lentil cream soup (157 kcal, 12 g protein, 24 g carbohydrates, 0.55 g fat) with a small side salad (approx. 150 kcal, 3 g protein, 15 g carbohydrates, 8 g fat)
Tuesday:
Street Soup Chickpea Cream Soup (191 kcal, 10.5 g protein, 30.5 g carbohydrates, 3 g fat) and a Wholemeal rolls (approx. 150 kcal, 4 g protein, 20 g carbohydrates, 2 g fat)
Wednesday:
Street Soup Cream of pea soup (150 kcal, 10.5 g protein, 26 g carbohydrates, 0.5 g fat) with a small fruit salad (approx. 120 kcal, 1 g protein, 30 g carbohydrates, 0 g fat)
Thursday:
Street Soup Mushroom Cream Soup (150 kcal, 10.5 g protein, 26 g carbohydrates, 0.5 g fat) with a small Quinoa salad (approx. 170 kcal, 6 g protein, 20 g carbohydrates, 6 g fat)
Friday:
Street Soup Tomato cream soup (183 kcal, 10 g protein, 30.5 g carbohydrates, 2.4 g fat) with a Chicken and Avocado Wrap (approx. 317 kcal, 20 g protein, 25 g carbohydrates, 15 g fat)
This 5 -day meal plan adds itself perfect in a healthy lunch break a and supplied you included fast with sufficient proteins . You can supplementary Prepare meals in advance or in the supermarket. This way you can be sure that you have nutrient and protein-rich foods on hand. The Street Soup meals serve as a practical s Fitness food, that will keep you full for the rest of the working day . The Diet plan can also be part of a soup diet , where you feel sufficiently full despite saving calories.
Conclusion: Fitness food and lunch break are the perfect combination
The Lunch break is often a time when you either unhealthy snacks or skipping lunch altogether. In both cases, a Midday slump is the result . Over Over a long period of time, your well-being suffers noticeably. Fitness food for the lunch break however, a healthy choice : Nutritious, quick to prepare and filling these meals for good fitness and health . An example of this is Street Soup, a healthy instant cream soup, which can be prepared in just one minute. This is how you load your Get energy quickly at lunchtime and stay pleasantly full, without heaviness in the stomach.
Everyone Cup delivers at least 10 g protein and consists exclusively made from natural ingredients. This makes Street Soup an ideal Fitness food . It is a perfect addition to home-cooked meals and shines as a delicious dish for lunch at the office . There you only need hot water, your workplace also needs no kitchen to enjoy this delicious cream soup.
If If you've now acquired a taste for it, the Street Soup Trial set is an ideal introduction. The set contains six Flavors that are also completely free of additives are. So you have a large selection of street Soup for your lunch break. Simple, Delicious and healthy: That’s what Street Soup stands for!
Sources
[1]: Veasey, R.C.; Haskell-Ramsay, CF; Kennedy, D.O.; Tiplady, B.; Stevenson, EJ The Effect of Breakfast Prior to Morning Exercise on Cognitive Performance, Mood and Appetite Later in the Day in Habitually Active Women. Nutrients 2015, 7, 5712-5732. https://doi.org/10.3390/nu7075250
