What To Eat For Lunch So You Don’t Crash Later, According To Nutritionists

These lunch strategies will keep you energized till dinner.

Breakfast is often called the most important meal of the day, but it’s time to give lunch its moment in the spotlight. Choosing a top-quality midday meal can be the difference between going strong until quitting time vs. crashing at your desk at 3 p.m.

If you want to get it right, nutritionists have smart strategies for the best lunch possible. “Lunch is more than just a break in the day — it’s a biological checkpoint,” said Martha Theran, a registered dietitian nutritionist (RDN) at Pritikin Longevity Center. “It’s when you can stabilize blood sugar, reset your mental clarity and set the tone for how you’ll feel through the evening. A balanced lunch can improve memory and concentration within hours.”

Don’t skip lunch.

When you’re having a super busy morning, it can be tempting to power through and skip lunch altogether. That’s a bad idea for your health and your productivity, experts said. “By lunchtime, you need to refuel,” said Dr. Melissa Tracy, a cardiologist at Rush University System for Health in Chicago. “The body will go into hibernation mode and slow down the metabolism if it senses that its fuel supply — food — is low.”

“By skipping lunch, you’re letting nine, 10 or possibly even more hours to pass by between meals,” said Amanda Holtzer, a registered dietitian (RD). “Having a balanced lunch can set you up for a productive afternoon and evening.”