A breakfast for sustained energy
When you can, go low GI with carbs. A low GI breakfast will help keep you energised throughout the day.
This is also a good opportunity to sneak more fibre in your diet with home-made bran muffins.
When preparing muffins for on-the-go breakfasts, try to add as much fruit and vegetables as you can – raisins, grated apple, carrot. Look for recipes that have a smaller amount of refined white cake flour, and more oat bran, whole oats, or bran.
A lunch to fill you up, but not bog you down
For a delicious and healthy lunch to keep you focused for the rest of the day, have some complex carbohydrates.
Make a salad with whole grains like barley or quinoa, and fill it up with any veggies you can – roasted peppers are delicious with this dish, as well as carrots, onion, sugar snap peas, mini corn and sundried tomato.
Add some tuna to help you get some protein and a dose of omega 3s. Go easy on the mayo, though – either opt for low-fat feta for something tangy, or a reduced oil salad dressing to keep it moist.
A snack for your mid-afternoon energy slump
When your energy is lagging in the mid or late afternoon, grab a snack to perk you up.
Have something crunchy like nuts or home-made veggie chips, or keep a batch of home-made energy bars in your desk drawer.
Energy bars are usually filled with fruit, which will give you a quick boost of energy to sort out that last-minute email.
Making them at home allows you to keep track of how much sugar goes into them.
Source: Club Sense
