Lunch is an often overlooked meal. Indeed, many people skip breakfast or take foods that are empty in nutrients, high in calories and high in sugar. Result: a drop in energy is felt quite quickly following the ingestion of these foods. This is called reactive hypoglycemia, or a drop in blood sugar in response to a significant rise in it. Fatigue is then felt as well as the need to consume another sweet food. Protein is very important for blood sugar management. Indeed, in addition to contributing to satiety, proteins help regulate blood sugar and energy levels. Today we offer you four suggestions for balanced lunches, rich in protein and nutrients.
1. A protein smoothie
The smoothie is an ideal meal for people in a hurry, for those who have lunch on the go or even while working. It is possible to prepare it the day before for the next day. I suggest you incorporate vegetables and fruits into your smoothies as well as a protein powder. Spinach, kale and lettuce are great in a smoothie.
Nature Zen Protein Powder is a sprouted brown rice protein powder, making it a more digestible protein. It contains 16 grams of protein per serving. Several flavors are available. The vanilla one is versatile and goes well with the sweet taste of fruit.
2. A homemade muffin
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It's my favorite lunch on the go. But beware, I'm not talking about store-bought muffins that are high in sugar and made from white flour. It is possible to make muffins with natural sugars such as maple syrup, coconut sugar, dates or even monk fruit (which contains no calories and does not affect blood sugar).
To increase the protein content and decrease the carbohydrate content of your muffins, you can replace one part flour with protein powder. You can also use high-protein flours like lupine flour, chickpea flour, or nut flours like almond flour.
If you don't have time to cook, the Nature Zen company offers plant-based chocolate and banana protein bars with 17 grams of protein per serving.
3. Chia pudding
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Chia pudding is another great lunch alternative. It is very simple to make, but it must be prepared the day before to give the chia seeds time to swell overnight.
Chia seeds are high in fat and fiber. They are therefore a good option for people who pay attention to the balance of their blood sugar. They contain omega 3 fatty acids, which have anti-inflammatory properties. In addition, they contain 17 grams of protein per 100 grams. You can add spices, nuts, and fruits to your chia pudding, which will make it even tastier.
The Chia Extra company offers a ready-made alternative containing chia seeds, vanilla powder, chia powder and coconut sugar.
4. A fancy oatmeal
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Oatmeal is a comforting traditional breakfast. It is simple to prepare and can be an interesting option from a nutritional point of view if it is improved a little. I suggest you add a little more protein to increase its nutritional value. To do this, you can add soy milk, nut butter, and even protein powder in addition to some berries.
You are looking for something simple: the company Gruo pas plate offers three kinds of original oatmeal, made from organic and 100% natural ingredients.
Why not accompany your lunch with a comforting beverage?
Are you more coffee or tea? For my part, I admit to having a penchant for my morning coffee. I suggest you try the maple coffee for a change.
Reviewed by MF Editorial
Cover photo: Pixabay
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