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It doesn’t have to be complicated! Let’s look at a few ways you could modify the lunch you already eat so it’s an opportunity instead of an obstacle for your health and energy.
Lunch often happens a few hours before the universal energy dip that hits around 2–3 p.m. If this afternoon meal overloads your system with fuel it can’t process effectively, it can make your mid-day slump much worse.
After working with thousands of people, I have found that lunch usually falls into one of these categories:
✅ Choose better bread: Opt for whole wheat, low-sugar, or sourdough bread (Ezekiel bread is my favorite). The fiber slows digestion, providing you with more sustainable energy.
✅ Know your nitrates: Many sandwich meats contain nitrates and preservatives that can lead to brain fog, headaches, and afternoon sluggishness for some.
Instead:
✅ Pile on the veggies: Add as many vegetables as possible to your sandwich. These provide extra vitamins, nutrients, and fiber to support gut health and energy levels.
✅ Rethink the chips: Potato chips offer very little “usable” fuel.
Swap them out for:
✅ Add fruit: Finish with an apple, orange, or berries.
Berries, in particular, pack a punch of antioxidants and energy-boosting nutrients.
🥗 Go green and colorful: Base your salad on leafy greens and add colorful vegetables or fruits for a nutrient boost.
🥗 Ditch the creamy dressings: Creamy dressings often contain ingredients your cells can’t easily use.
Instead:
🥗 Include a protein: Add grilled meat, legumes, or nuts to your salad.
This keeps you full longer and provides your cells with the materials they need for energy and repair.
When you pay someone else to make your food for you, their motivation isn’t fueling your cells. Their motivation is to make you want to come back for more.
To hedge their bets, they add extra salt, fat, sugar, and other additives that set off your brain’s reward centers.
This excessive salt, fat, and sugar can worsen the afternoon energy slump.
Instead, choose meals that combine:
✅ Lean protein
✅ A healthy grain
✅ Plenty of fruits or vegetables
Some great options include:
🔥 Stir-fry: Combine grilled protein (like chicken or beef) with brown rice and veggies.
🔥 Grilled Options: Opt for grilled proteins, steamed grains, and vegetables to give your cells what they need.
Making extra portions at dinner can be a game changer for your lunches.
Cooking 10 chicken breasts takes roughly the same amount of time as cooking two, and the leftovers can be stored for quick, high-energy meals.
A high-energy meal deserves an encore.
Here’s a simple dinner template that easily converts to high-energy lunches:
🥩 Grilled protein (1-2 palm-sized servings)
🍚 Whole grain or starchy vegetable (1-2 handfuls)
🥦 Veggies or fruits (a couple of handfuls)
💡 90% of my family’s dinners follow this pattern: a grilled protein, rice/quinoa/sweet potato, and a salad.
With minimal planning, you can turn dinner into an encore performance for lunch, giving your cells what they need to power through your day.
