What to Eat (and Not Eat) for Lunch to Avoid the 3pm Slump (2024)

FAQs

What to Eat (and Not Eat) for Lunch to Avoid the 3pm Slump? ›

Pick high-energy carbs

Go for whole-grain breads and cereals, fresh fruits, vegetables and vegetable sticks, pasta, beans, or brown rice. Even spring rolls or burritos can do the trick. To hold hunger at bay for longer, choose protein foods that take longer to digest. These include nuts, peanut butter, and cheese.

Pick high-energy carbs

Go for whole-grain breads and cereals, fresh fruits, vegetables and vegetable sticks, pasta, beans, or brown rice. Even spring rolls or burritos can do the trick. To hold hunger at bay for longer, choose protein foods that take longer to digest. These include nuts, peanut butter, and cheese.

You can stop the afternoon slump through a combination of lifestyle adjustments. Start with balanced meals—especially your midday meals—to avoid blood sugar crashes. Stay hydrated and take breaks for mindful movement throughout the day to help keep your energy levels steady.

Tempeh, burrito, Greek yogurt and broccoli

If you're eating meat, add some chicken or turkey for some protein. Yogurt is a fantastic snack and good for your gut. Broccoli is another superfood that will keep you fuller longer and help you stay awake throughout the day.

Tips to Fight the Afternoon Slump

1 Eat healthy meals and snacks to re-energize your day. 2 Take a short break when you feel like you've hit a roadblock. 3 Drink plenty of water – soda, coffee, and tea don't count! 4 A little exercise can help boost your mood.

Eating all meals between 7am and 3pm at least five days per week can drive weight loss while lifting a person's mood and energy levels, according to a study in people who are obese. Intermittent fasting is an increasingly popular weight-loss tool.

Why do we have a 3pm slump? The main reason why we feel tired and can't focus at around 3pm is down to our sleep pattern. How we sleep is dictated by our body clock, also known as the circadian rhythm, or sleep homeostasis.

You should be careful not to have a lunch that's too high in simple carbs. Erin Assenza, an integrative nutrition health coach, said "Foods like bagels, pasta, and pizza, will spike and drop your blood sugar very quickly, which is the number one reason for the 3 p.m. crash and desire to crawl under your desk.

How to stop crashing after lunch? ›

Crack a window for a refreshing breeze to keep your blood flowing and your energy level up. Use music to help wake up your senses. It can also distract you and take your mind off feeling tired. A walk can help bring blood flow to your muscles and wake them up.

Eat a smaller lunch – Consider opting for a smaller lunch; choose something with more protein and less carbohydrates to combat drowsiness. Stay hydrated – In order to avoid dehydration and its sleepy side effects, try sipping on water or your favourite hot beverage.

Beans, tofu, cottage cheese, and sprouts are foods that fight fatigue. Most of these are rich in magnesium that helps to restore energy levels.

Postprandial somnolence is not completely understood in humans, although there have been experiments on rodents, fruit flies and nematode worms. A meal filled with high-carb and high-sugar foods, such as potatoes, breakfast cereals and white bread, may be more likely to make you slump.

In part, it is physiological: Our normal circadian cycle dictates a period of sleepiness or decreased alertness in the afternoon. However, sleep disorders, medical disorders, stress, insufficient sleep or poor eating habits can also cause excessive sleepiness at this time.