Protein: Eggs, yogurt, cottage cheese, cottage cheese cream, plant-based protein powder, lean ham. Protein helps with satiety and protects muscles.
Healthy fats: Avocado, nuts, seeds (chia, flaxseed), a little olive oil.
What to avoid: Sugary cereals, white bread, pastries, sweets made with a lot of sugar. These cause a sudden increase in blood sugar levels, followed by a rapid drop, and you will soon be hungry again.
Breakfast (approx. 10:00 – 11:00): Maintain your energy levels!
The goal of your snack is to avoid hunger pangs until lunch and stabilize your blood sugar levels. Choose foods that are easy to digest but nutritious.
What you should know:
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A handful of oil seeds (almonds, walnuts, cashews)
Yogurt or kefir
Vegetable sticks (carrots, cucumbers) with hummus
What to avoid: Sugary drinks, sweets, chips.
Lunch (approx. 12:30 – 14:00): Refuel for the afternoon!
For lunch, you can eat a larger amount of food that will give you energy for the afternoon’s work, but don’t overdo it so that you don’t feel tired afterwards.
What’s worth it:
Lean protein: Grilled chicken/fish, turkey, legumes (lentils, chickpeas), tofu.
Complex carbohydrates: Brown rice, quinoa, whole wheat pasta, sweet potatoes, bulgur.
Vegetables: A generous portion of fresh or steamed vegetables (salad, broccoli, spinach, cauliflower).
Healthy fats: Salad dressing made with olive oil, avocado.
What to avoid: Fatty, heavy, fast food, large portions of breaded foods. These weigh you down and can cause fatigue.
Snack (approx. 4:00 PM – 5:00 PM): Prevent afternoon fatigue!
Snacks can help you bridge the time until dinner and prevent overeating in the evening.
What to eat:
A fruit and a small handful of seeds
Rice crackers with tuna/egg
Greek yogurt with berries
A small slice of whole grain bread with cheese/cold cuts
What to avoid: Cakes, chocolates, sugary drinks, which only give you a short-term boost of energy and then cause a sudden crash.
