Healthy Lunch Hacks for a More Productive Afternoon at Work

Updated on January 15, 2020

Let’s admit it; you sometimes find yourself dozing off at work during the afternoon. It’s when your productivity hits its lowest point, and you want to go home, get into bed, and close your eyes for a while. But you can’t – there’s still work that needs to be done! 

While there are various things that you can do to boost your productivity, your diet plays a vital role in increasing your efficiency.

Today, we’ll go through healthy lunch hacks that can help you achieve a more productive afternoon at work. The following lunch hacks are sure to improve your productivity, and give you the energy that you need to complete your tasks for the day before you get home. Enjoy!

1. Eat some berries.

To sharpen your concentration skills, consider adding some berries to your lunch. Strawberries and blueberries are rich in fisetin. This can help in improving nerve signaling pathways, and as a result, it can improve your memory function.

Numerous studies have shown that eating at least two servings of berries a week can help boost your memory. Sharpened cognitive skills can lead to a more productive day. When your brain is ready to work and your memory is sharp, there is no time for afternoon naps in the workplace! Include berries in your smoothie, or eat at your desk as a snack. 

2. Add some spinach.

Aside from your gym essentials, spinach deserves a spot in your gym backpack. According to a Harvard Medical School journal, spinach is not only beneficial in building lean muscle, but it is also helpful in slowing down the cognitive decline.

By adding spinach to your homemade lunch, you can maintain the health of your brain. An improved learning capacity will help you to feel more alert, focused, and determined at work. A side salad of spinach (with other vegetables, of course) is a good place to start!

3. Sprinkle some pumpkin seeds.

The next time you prepare your lunch, make sure that you sprinkle some pumpkin seeds, especially if you are craving crunchy foods. Pumpkin seeds are proven to be beneficial for the brain, thanks to its high level of magnesium.

Eating pumpkin seeds will help you to feel calmer. As a result, you can focus more on your work, and on the task at hand. They’re also rich in protein and healthy fats, both of which can boost your energy levels. Pumpkin seeds will prevent you from getting tired or getting hungry too soon, allowing you to pour your energy and mind into your work. Sprinkle some pumpkin seeds into your salad, or consider adding it to your vegetable smoothie for lunch.

4. Experiment with salmon recipes.

Consider including salmon to your lunch. A study has found that salmon can contribute to improving one’s memory and cognitive performance. Its omega 3s works by sharpening your memory, keeping you awake, and as a result, boosting your productivity for the afternoon. Not to mention that it’s tasty, and there’s a wide range of recipes that you can try with salmon. Just make sure you don’t eat it at your desk, otherwise the whole office will be able to smell it!

Here’s some recipes that include salmon for you to give a go!

5. Drink some green tea.

Drink a delicious cup of green tea with you lunch. Green tea can put an end to your afternoon slump, and can improve your focus.

Numerous studies have proven that green tea helps in promoting better blood circulation to the brain, and to the heart. It also combats cellular damage in the brain. Green tea is a good alternative to tea or coffee. If you don’t want to suffer from caffeine jitters while working, green tea could be a wise option.

6. Avoid fried food, or junk food.

You might want to stay away from fried food, or anything you know is unhealthy. This includes the team cakes, crisps, and chocolates too! Some workers refer to these types of food as “comfort food”. When you consume this type of food, a high level of fat, and starch enters your system.

As a result, your blood sugar is interrupted, the accumulated fat interrupts your digestive system, and your remaining energy will be used to break down the food you just ate instead of fuelling your body with the energy that it needs to work. Planning for a productive afternoon doesn’t only consist of knowing what to eat, but what food to avoid as well.


There are lots of ways in which you can make your lunch more appealing, healthier and boost your afternoon productivity levels. The key is eating a hearty meal at lunch, and knowing what to avoid. Use our 6 tips above to give you some suggestions!

What helps you to get a more productive afternoon at work? 

Throughout the year, our writers feature fresh, in-depth, and relevant information for our audience of 40,000+ healthcare leaders and professionals. As a healthcare business publication, we cover and cherish our relationship with the entire health care industry including administrators, nurses, physicians, physical therapists, pharmacists, and more. We cover a broad spectrum from hospitals to medical offices to outpatient services to eye surgery centers to university settings. We focus on rehabilitation, nursing homes, home care, hospice as well as men’s health, women’s heath, and pediatrics.