Lack of energy in the second half of the day
can really take a toll on your and your job performance. Poor performance in
the workplace can lead to trouble for you, and we don’t want that. The afternoon slump can be a real
killer, but maintaining a balanced diet of proteins and complex carbohydrates is a great way to beat the slump and
stay energized and productive.
Why do we get an
afternoon slump?
If you work a standard 9 to 5 job, then I’m
sure you’re familiar with that energy crash that hits you around 2 in the
afternoon: the dreaded afternoon
slump. This is a totally normal occurrence, and it’s affected by a few
factors.
First of all, if you aren’t getting enough
sleep at night, then this is one reason you don’t have enough energy to last
you the day. A quality full night sleep is crucial to having enough energy to
get through the day. If you sit at a desk, then the stillness will make your
body feel even more sleepy. So take every opportunity to get up and stretch
your legs. Suggest having a walking meeting; there’s no need to sit to talk,
get up and move! Or you could try desk yoga; stretching out will get your blood
flowing and make you feel more alert.
Diet also has a big impact on our energy
levels. That afternoon nap feeling hits really ever after we’ve eaten, and
there’s a few reasons for this. If you eat foods that are heavy with carbohydrates, it won’t take
long until you feel sleepy again. Foods with simple carbs like white bread,
regular pasta, and white rice give you energy for a little bit by spiking your
blood sugar, but then later you crash, making you feel sluggish and fatigued.
Replace these simple carbs with complex ones
like whole grain bread and whole wheat pasta. Protein packed foods like lean meats, eggs, and
cheese are also good for keeping energy levels up. These foods will keep you
fuller for longer and have a slow burning energy so you don’t fall prey to the afternoon slump!
Easy and tasty
lunch ideas to feel good all day long
Caprese Chicken Bowls
Caprese is one of my favorite dishes, and with
the addition of the chicken and quinoa, this meal prep with keep you feeling
full and energetic to beat the afternoon
slump. Here’s what you need to make this lunch:
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¾ cup uncooked quinoa
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1 tablespoon olive oil
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1 tablespoon balsamic vinegar
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2 large boneless, skinless chicken
breasts
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Salt & pepper
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3 cups cherry tomatoes cut in half
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1 bunch of basil leaves removed
from stem
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1 cup baby bocconcini
Start by cooking the quinoa according to the
instructions on the package, then divide it up into your meal prep containers.
Preheat your oven to 425°F. While the oven heats up, toss your chicken breasts
in the olive oil and balsamic vinegar, seasoning with salt and pepper. Bake the
chicken for 22 minutes, or until cooked through.
While the chicken is baking, you can prepare
the dressing. You will need:
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3 tablespoons olive oil
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3 tablespoons balsamic vinegar
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1 tablespoon maple syrup
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¼ tablespoon dijon
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Salt & pepper
Mix all the ingredients in a bowl and separate
into small containers to keep your lunches from getting soggy.
When the chicken is finished, cut into strips
and divide into your daily lunch boxes along with the cherry tomatoes and
bocconcini. Keep the basil separate for a fresh garnish every day, as well as
the dressing. This recipe is good for four services, and only takes about half
an hour to prepare!
Chicken and Avocado Burritos
I love a good mexican dish, and these burritos
stuffed with chicken and avocados are a filling and refreshing meal. To make
this dish you will need:
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4 large tortillas (use whole wheat
for a healthier lunch!)
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1 pound cooked chicken, sliced or
shredded
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1 avocado, diced
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1 cup Monterey Jack cheese,
shredded (go for the low fat!)
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¼ salsa verde
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¼ cup sour cream (low fat or fat
free, or swap for greek yogurt!)
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2 tablespoons cilantro, chopped
Just use these ingredients to build your
burrito, being careful not to overstuff. I prefer to cook my chicken in a
little bit of coconut oil and season with cumin and chili powder, but play
around with flavors that you like. If you happen to have a small grill or
panini press in your office, toast your burritos for some extra crunch and
gooey cheese.
One-Pan Teriyaki Salmon
This is a really tasty salmon lunch that is
packed the flavor and lots of protein.
Salmon is a really great healthy meat choice, but if you don’t like fish
that you can swap chicken instead. To make this you will need:
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2 cups broccoli florets
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2 cups carrots, sliced
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2 tablespoons olive oil
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Salt & pepper
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2 boneless salmon filets
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¾ cup brown sugar
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3 tablespoons soy sauce
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½ cup honey
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2 tablespoons sesame seeds
Preheat your oven to 400°F. Combine broccoli,
carrots, oil, salt and pepper on a baking sheet. Make sure the veggies are
evenly coated and arrange in a single layer in the middle of the tray. Lay the
two salmon filets on top.
In a small bowl combine the brown sugar, soy
sauce, honey, and sesame seeds to make the teriyaki sauce. Be sure to mix out
all the lumps, and then spoon the glaze over the salmon, reserving a little for
sauce. Bake for 12 minutes. When the salmon comes out, spoon the rest of the
glaze over for extra flavor. This is enough for two servings; double the recipe
for a four day prep. Enjoy!
Spicy Chicken Meal Prep Bowls
Nothing wakes you up like a good kick of
spice. This chicken meal prep is low carb and keto friendly! Here’s what you
need:
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4 chicken breasts
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3 tablespoons extra virgin olive
oil
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1 tablespoon dried thyme
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1 teaspoon paprika
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1 teaspoon onion powder
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¼ teaspoon ground coriander
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¼ teaspoon crushed red pepper
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Salt & pepper
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2 cups broccoli florets
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3 cups green beans, chopped
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1 cauliflower
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½ clove garlic
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1 teaspoon butter
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1 teaspoon mayo
Preheat your oven to 450°F. Toss the chicken
breasts in the olive oil, thyme, paprika, onion powder, coriander, crushed red
pepper, salt, and pepper. Place the chicken on a baking sheet lined with
parchment paper and roast in the oven for 15 minutes.
Mix the veggies in with 2 tablespoons of olive
oil, salt, and pepper. Add to the chicken after 15 minutes, spread in an even
layer, and roast for another 10 minutes.
While the chicken and veggies roast, prepare
the mashed cauliflower. If you’re short on time, you can buy riced cauliflower
usually in the frozen section of any supermarket. But if you want to make your
own, here’s how.
Bring 2 cups of water to a boil, then add the
cauliflower florets to steam for 6 to 8 minutes. Remove from heat, uncover, and
let cool for 5 minutes. Then blend the cauliflower and garlic until smooth.
Transfer to a bowl and add the butter and mayo, using salt and pepper to taste.
When everything is finished, divide into four
lunch containers and enjoy your lunch for the next week!