Reclaim your workday meal breaks

During a busy workday, it’s tempting to power through lunch at your desk. But here’s the truth: Skipping your break or eating at your desk isn’t a badge of honor. It’s costing you focus, creativity, and energy.

When you take your break, you get:

• Better concentration and work performance
• More energy for the rest of your shift
• Less stress and burnout
• Stronger connections with coworkers

Your meal break matters. Here’s how to make the most of it.

Studies consistently show benefits from taking breaks (even short ones), especially if they include movement, a change of scenery, and/or the opportunity to do something you find enjoyable.

The benefits of a break:

• Boosts energy
• Reduces fatigue
• Prevents errors
• Improves mood
• Supports long-term health

Ways to reap the benefits:

• Step away from your screen, even for just a few minutes.
• Change your scenery. Get outside or chat with a colleague.
• Eat with intention. Don’t multitask your meals.
• Include movement, such as walking or light stretching.
• Give yourself permission to pause. Invest in your well-being.

Research supports the claim that social eating benefits health and well-being.

• Boosts well-being: People who eat socially report higher life satisfaction and less stress.
• Encourages healthy choices: Food decisions spread through social networks; when coworkers make healthier selections, others follow.
• Strengthens support networks: Shared meals provide encouragement and connection that extend beyond the workplace.

Your lunch break isn’t just a meal. It’s a chance to connect, recharge, and thrive.

Packing your lunch at home and taking it to work can have the following benefits for your health and well-being.

• Fuels your body right: You choose what goes in your meal, so you can pack nourishing foods that keep your energy steady and your mind clear.
• Saves serious cash: Skipping the daily takeout habit can save you hundreds of dollars each year. This is money you can put toward things you really want.
• Reclaims your time: There’s no waiting in line or rushing out for food. You get more time to enjoy your break and actually relax.
• You feel sharper in the afternoon: Balanced meals mean fewer energy crashes, better focus, and more productivity for the rest of your shift.

Start by protecting the time. Try these tips:

• Block off the time by sending yourself an invitation to lunch.
• Invite a co-worker to join.
• Set alarms to remind you to take breaks, including lunch.

Here are tips for starting a lunch club at work.

• Keep it simple and flexible: Pick a recurring day (e.g., 3rd Monday of the month). Send a standing calendar invite.
• Make it inclusive: Rotate themes: leftovers, cultural shares, build-your-own bowls, etc.
• Choose your spot: Reserve a conference room or pick a communal spot. Print a table sign: “Lunch Club—come sit!”
• Consider light structure: Rotate “hosts” to kick off with a fun topic or question. Use a shared thread for RSVPs and lunch inspiration.
• Share the joy: Take a photo and share it internally to boost visibility. Celebrate attendance and creativity with shoutouts.

Nextovers are planned extras, or foods you intentionally cook in larger batches so you can repurpose them into new meals later in the week. Here's how to do it:

1. Choose versatile foods: roasted vegetables, grilled chicken, beans, cooked grains, hard-boiled eggs, etc.
2. Cook extra when you’re already making a meal.
3. Mix it up by changing flavors and pairings each time you use them.

Example Nextovers:

• Roasted sweet potatoes → lunch grain bowl → breakfast hash
• Quinoa → salad base → stuffed peppers
• Chickpeas → hummus → curry

Tips:

• Store components separately so they stay fresh and you can mix and match.
• Keep pantry staples on hand. Foods like canned beans, tuna, whole grains, pasta, nut butters, spices, and healthy sauces can quickly turn Nextovers into complete meals.

When building your lunch, include elements of this Lunch Balance Formula that check each box. This combo keeps you full longer, supports steady energy, and makes lunch something you actually look forward to.

• Complex carbohydrates: your body’s quick fuel. Examples include whole grain bread, brown rice, quinoa, and sweet potato.
• Protein: builds and repairs your body. Examples include beans, tofu, chicken, eggs, and Greek yogurt.
• Healthy fat: keeps you satisfied and supports brain health. Examples include avocado, nuts, seeds, and olive oil.
• Fiber: slows digestion, supports gut health. Examples include vegetables, fruit, beans, and lentils.
• Fun: a small treat or flavor boost you enjoy. Examples include dark chocolate square, favorite dip, pickles, and fresh berries.

Here are ideas inspired by cuisines around the world that you can assemble in minutes with grocery store ingredients:

• Hummus bowl: Hummus, pita, cucumber, tomato, olives
• Grain bowl: Brown rice, roasted chicken, veggies, dressing
• Snack lunch: Cheese, whole grain crackers, fruit, nuts
• Antipasto: Artichokes, olives, almonds, marinated peppers
• Mezze: Baba ganoush, cucumbers, dolmas, dates
• Bento: Edamame, seaweed salad, marinated tofu, rice crackers

This week:

1. Choose one day this week to step away from your desk for lunch.
2. Try a Nextover meal or pack your lunch.
3. Invite a coworker to join you, even virtually.

Your workday will feel different. Your body and mind will thank you.