What should we eat on our lunch break so we don't get sleepy

11.12.2023

Are you tired of feeling tired at work? Find out which foods can help you never fall asleep at your desk again.

 

We've all experienced the dreaded drop in our energy after a lunch break. Sometimes it seems impossible to keep our eyes open, even after the fifth cup of coffee.

But there is hope. Post-lunch energy slumps can be a thing of the past with a few simple adjustments to our diet and routine. Well, want to avoid afternoon fatigue at work? Ditch the refined carbs and high-sugar sweets. Stick to foods rich in nutrients like protein, B vitamins, and healthy fats.

With food vouchers from Edenred Bulgaria, it's easy to eat healthy. Choose your healthy menu at a dining establishment in our partner network near you, or shop for your favorite items and pay with your food stamps.

What are the reasons why we feel sleepy after eating and how to eliminate them?

There are many reasons why you may feel a drop in energy after eating lunch. Eating large portions of heavy food, dehydration, and skipping meals are all potential culprits. The good news is that changing your eating habits can help combat the afternoon energy slump. Here are a few easy-to-follow tips:

• To avoid afternoon fatigue, start the day with a proper breakfast of a hearty, well-balanced meal. No matter how much you're in a hurry, never skip breakfast.
• Don't overdo the carbs at lunch. Finding the right balance of protein, carbohydrates, and fiber at mealtimes will help avoid drowsiness in the afternoon. The best results are achieved with plant-based proteins, which you can get from avocados, spinach, peas, cauliflower, and more.
• Be sure to get enough protein at every meal. Protein provides the body with long-lasting energy.
• If you get hungry between meals, have something to eat, but remember that it can be healthy. A handful of nuts, avocado toast, a hard-boiled egg, or yogurt with seeds are protein-rich foods you can enjoy between meals to keep you healthy and keep you from getting sleepy.
• Stay hydrated! Lack of enough water makes you feel sluggish and contributes to brain fogging.
• If you feel that you are getting sleepy, get up and move around. Go for a walk, stretch or just stand up for a few minutes.

Which foods should you avoid?

Afternoon fatigue may seem inevitable, but it's not. Certain foods will make you more likely to suffer from this energy slump.

Refined carbohydrates like pizzas, pasta, pastries, bread, rice, and chips won't do you any favors. Avoid anything high in sugar, too. Sweets will cause your blood sugar to spike and your energy levels to drop.

Stay away from energy drinks and caffeinated sodas. Although they can serve as a short-term solution, they are full of sugar and will eventually lead to a crash. If you still really feel like boosting your energy with a drink, opt for a cup of black coffee instead.

Which foods will help prevent afternoon sleepiness?

Now that you know what to avoid, let us introduce you to some of the foods that will keep you feeling fantastic all day long.

Wholegrains, oatmeal and nutritional yeast

Replace refined carbohydrates with complex carbohydrates. Instead of white flour pasta, choose whole grains.

Start your day with a bowl of oatmeal mixed with fresh blueberries and a sliced banana or other favorite fruit.

Add nutritional yeast to your daily routine. In addition to being protein-packed, fortified nutritional yeast contains all the B vitamins (including B12). Nutritional yeast can be dissolved in water, fruit or vegetable juice, or added to soups, stews, salads, or added to oatmeal for breakfast.

Avocado, quinoa, homemade mix and buckwheat

Get your healthy fats by eating avocado on whole wheat toast. The avocado's monounsaturated fats can help improve blood flow.

Quinoa rightfully deserves its superfood status. Packed with protein, fiber, and essential amino acids, quinoa will keep you cheerful all afternoon. You can mix it with yogurt or add it to your salad. 

A great idea to get your energy boost is a homemade mix of nuts, dried fruit, cacao nibs, and seeds.

Buckwheat is a food that many people value for its high protein content. Buckwheat cooked with greens is a delicious lunch that won't make you feel heavy and prone to napping.

Homemade protein bars, tofu, peanut butter and chickpeas

Homemade protein bars are a healthier option than those from the store. If you make them yourself, you'll be able to customize them according to your taste preferences and dietary needs. Some of the basic ingredients can be shredded coconut, dates, cinnamon, nutmeg, dried berries, and lemon or orange zest.

You don't need to be on a plant-based diet to reap the benefits of tofu. This high-protein food is a great addition to any salad.

Peanut butter is a protein-rich food that's suitable for more than just sandwiches. You can add it to homemade healthy granola bars or breakfast oatmeal. 

Pick up some hummus next time you're at the supermarket, chickpeas are a delicious source of protein. Chickpeas contain a wide variety of nutrients such as iron, vitamin B, and magnesium. Falafels are packed with chickpeas and are a delicious addition to a salad.

Tempeh, burrito, Greek yogurt and broccoli

Like tofu, tempeh is a soy-based food that is an impressive source of protein. 

Replace white rice with brown, use whole grain tortillas, and make your burrito with lots of beans, avocado, cheese, and your favorite combination of fresh or roasted vegetables. If you're eating meat, add some chicken or turkey for some protein.

Yogurt is a fantastic snack and good for your gut.

Broccoli is another superfood that will keep you fuller longer and help you stay awake throughout the day. There are endless possibilities that you can combine it with, but the most favorite combination remains mixing it with several types of cheese and cream.

Brussels sprouts, lentils, soybeans and peas

Brussels sprouts have a high protein content and can rid you of fatigue. This vegetable contains numerous nutrients. You can sauté it with some balsamic vinegar and honey to reduce the bitterness and give it a tempting taste.

Lentils are great for making delicious soups or even stuffing a pie.

Soy is also packed with protein. For vegetarians, there are delicious soy substitutes for meat and some dairy products.

Peas are high in protein, fiber, and complex carbohydrates. You can prepare mouth-watering dishes with peas or get the beneficial ingredients from them with pea protein powder to add to smoothies and shakes.

If you can stick to foods rich in protein and fiber, you'll never fall victim to the afternoon energy slump again.

For more tips, check out our blog section "Balanced nutrition".

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