We posed your question to sports nutritionist . She broke it down like this:
In the office
To keep you energized and sated throughout the afternoon, aim to eat a lunch that鈥檚 about 50 percent carbs, 30 percent fat, and 20 percent protein.
鈥淚f you鈥檙e eating good fats like fish, avocados, and olive oil, you can up the fat percentage a little, and lower the carbs,鈥 Blende says. 鈥淵ou want to eat something that鈥檒l keep your insulin from spiking.鈥 In general, that means a meal high in fiber and low in sugar. 鈥淣o sugary drinks or juices,鈥 Blende says. 鈥淗ave water, or tea, or coffee instead鈥
Ideal meals include:
鈥 A salad with tofu, soybeans, steak, chicken, or fish. 鈥淚f you bring it from home, keep the dressing on the side鈥 until you鈥檙e ready to eat it, Blende says. (Quick tip: buy pre-sliced veggies at the grocery store to speed up assembly.)
鈥 A sandwich with plenty of veggies and some protein. 鈥淕o light on the mayo, and add cucumber, lettuce, sprouts, and tomatoes to get moisture in there,鈥 Blende says.
鈥 Half a sandwich and soup or salad. 鈥淭his is great whether you鈥檙e bringing your own or going out,鈥 Blende says.
鈥 Gotta eat fast? Grab a yogurt with whole fruit and nuts. 鈥淕o for Greek yogurt. It typically has higher protein and lower sugar than regular yogurt,鈥 Blende says.
Get tired and hungry in the late afternoon? Try splitting your lunch in two. Eat half at lunchtime, then the other half later in the day. 鈥淭hat way you won鈥檛 eat too much,鈥 Blende says. Still need a pick-me-up? She recommends Greek yogurt with a few berries and nuts on top. Have a coffee if you need it, but stay away from sugary drinks like frappuccinos and mocha lattes. They鈥檒l pick you up, then drop you down fast once your body burns through the sugar.
Eating out
Brown bagging it gives you the most control over what you鈥檙e eating, but that doesn鈥檛 mean you鈥檙e screwed if you eat out with coworkers, clients, or your boss. 聽Stick to the 50/30/20 rule as much as possible, and ask for dressings and sauces on the side.
鈥淎n omelet with a lot of veggies, or a wrap stuffed with salad first, then protein are good options,鈥 Blende says.
Meal + Lunchtime Workout
If you鈥檙e planning to workout at lunch (check out the ultimate lunch workout here), you鈥檒l want to stay away from fiber beforehand to avoid gastrointestinal distress. 鈥淵ou鈥檒l need a protein source in the morning for breakfast, then a small snack midmorning,鈥 Blende says. 鈥淪omething like soup or yogurt.鈥
When you鈥檙e done exercising, get the fiber back in your diet through vegetables, whole fruits, and whole grains by eating one of the meals recommended above.