Oh, I’m sure you know what I’m talking about. You make a commitment to eat clean and healthy and you’re all gung-ho on this new journey to healthy living, but inevitably there you are at work and low and behold, you’re hungry. It’s most likely because it’s 3pm, you’re a few hours post-lunch and you know you’re either going to need a nap or a treat to get you through the rest of the work day.
And since most jobs aren’t nap friendly, you begrudgingly revert to plan B….the treat.
No one gets this process more than I do. I know exactly what that mid-morning or afternoon slump feels like and it’s typically about 2 hours after your typical breakfast or lunch.
WHY is this happening to you?
Because your meal was probably comprised of too many carbs, not enough protein and not enough healthy fats. These last two macronutrients are the key to keeping blood sugar levels steady and avoiding the slump.
So what’s a nap-craving worker-bee to do?
Make sure you have at least 30 grams of protein per serving at breakfast. Lunch, go for at least 20 grams. Studies show that people who eat more protein at breakfast, consume fewer calories throughout the day.
Also get a good serving of healthy fats at every meal. Fats are the slow burning energy source that keep you moving at a steady and solid pace throughout the day. Between the protein and fat intake at these two meals, you will almost immediately start to feel a difference in your energy levels in between meal times. You’ll also probably feel far less hungry and have fewer cravings!
Need some meal ideas? Try these:
- a veggie omelet with organic cheese
- a protein smoothie with spinach and berries (hold the banana as it has a lot of sugar)
- a stack of ProCakes with greek yogurt and fresh raspberries (okay, you knew that was coming) which serves up about 30 grams of protein and less than 20 grams of net carbs.
Who said eating well had to be boring? Just be mindful of your macronutrients and you’ll find that you’ll be less inclined to succumb to the dreaded treat-in-mouth disorder.
Have fun with your meals and get creative with your protein! There’s more to life than chicken breasts and egg whites 🙂