Many entrepreneurs make the same mistake—not eating a proper lunch. However, lunch is one of the most important meals of the day. So, here’s a quick look at what should change about your current power lunch, or lack thereof, routine.
1. Eat more protein.
Proteins are of a great importance when it comes to building a strong and healthy body. You can eat meals packed with proteins any time you want, but the best time for a lunch like this is right after a workout.
Foods that are high in protein include various kinds of dairy products, dark and white meat stripped of fat, eggs, fish, all kinds of beans, grains and every green vegetable imaginable. You can combine many of these foods with each other and have a healthy, protein powered lunch which will strengthen your body, and keep your cholesterol and blood pressure in balance.
2. Eat a muscle-building diet.
As mentioned above, proteins are important for building a stronger physique and meat is one of the best natural sources of proteins. Lean beef stripped of fats is a most delicious protein source and it will not affect your cholesterol levels because it is packed with creatine.
Pair your beef with quinoa (one of the healthiest grains out there) which is filled with proteins and zinc. Also, green vegetables like kale, collards or spinach “‘are the No. 1 food you can eat regularly to help improve your health,’ says Jill Nussinow, MS, RD, a culinary educator in Northern California and the author of The Veggie Queen. That’s because leafy vegetables are brimming with fiber along with vitamins, minerals, and plant-based substances… (WebMD)”
Another delicious lunch idea includes chicken breasts with a variety of vegetables and beans. This will help keep your energy levels high thorough the day.
Turkey is another great source of protein and healthy fats and it is easy to prepare. It contains zinc, vitamins B-6 and B-12 and the amino acid tryptophan that produce serotonin which can strengthen your immune system.
2. Power lunch more often.
Every “power lunch” should consist of vegetables, proteins, good carbs and healthy fats. Power lunches are especially practical if you are always on the go and you do not have enough time to prep meals in advance.
For example, an easy but healthy lunch could be a “power burrito,” using two whole-wheat tortillas, ground turkey, tomatoes, lettuce and avocado. These can be easily packed and are full of good carbs that will keep you focused for hours.
If you are more of a salad person, combining two cups of greens, a cup of garbanzo beans, and several walnuts drizzled with wine vinegar works too. These healthy lunch options will help control your blood pressure and cholesterol.
However, if you are having troubles picking the right ingredients for your lunches or are not 100% sure what is good and what you should avoid, you can always seek advice from your personal fitness trainer or a certified nutritionist.
Make your meals powerful and strong so your body can achieve optimal performance needed to meet your business goals and the high demands of entrepreneurship.
This article has been edited and condensed.
Samantha Olivier has a B.Sc. in nutrition, and has spent two years working as a personal trainer. Since then, she has embarked on a mission to conquer the blogospere. When not in the gym or on the track, you can find her on Twitter at or in a tea shop. Connect with @sam_olivier_ on Twitter.