Better focus: A break from screens helps prevent mental fatigue, making it easier to concentrate in the afternoon.
A satisfying lunch should provide steady energy without making you feel sluggish. Aim for meals that include:
- Protein: Keeps you full for longer. Examples include chicken, tofu, eggs, fish, and beans.
- Healthy fats: Supports brain function. Sources include avocado, nuts, olive oil, and seeds.
- Fibre: Aids digestion. Found in whole grains, lentils, and vegetables.
Easy lunch ideas
- Wraps or sandwiches: Wholegrain bread with lean protein and vegetables.
- Salads with grains and protein: Quinoa, chickpeas, and roasted vegetables.
- Soup and wholegrain bread: A warm, comforting option in colder weather.
- Leftovers from dinner: Quick and convenient.
If it is cold outside, a hot meal in a thermos like soup or stew can make it easier to take a break away from your desk.
How to make taking a lunch break a habit
If you are used to working through lunch, stepping away might take some effort. Here are ways to build the habit.
- Schedule it: Set a reminder or block time on your calendar so you do not forget.
- Pair it with a routine: Walk to get lunch, listen to a podcast, or call a friend.
- Change locations: Move to a break room, go outside, or find a nearby café.
- Make it social: Eat with a colleague or take a walk together.
Even ten to fifteen minutes away from your desk is better than none.
Walking to get lunch. A simple way to move more
If you sit for most of the day, walking to pick up lunch is an easy way to add movement.
- Boosts circulation: Helps reduce stiffness and discomfort from sitting.
- Increases energy: Prevents the post-lunch slump.
- Clears your mind: Walking can improve creativity and problem-solving.
Even if you bring your own lunch, taking a short walk before or after eating can help reset your energy.
Final thoughts
Taking a proper lunch break is not a waste of time. It is an investment in your health, focus, and productivity. Whether you eat outside, in a break room, or take a walk before your meal, stepping away from your desk can make a big difference. Start small, make it enjoyable, and see how much better you feel in the afternoon.
