Hello ,

Do you ever feel energized in the morning, only to hit that afternoon slump where your energy crashes and it feels impossible to focus? 😴

For many, that mid-day crash is connected to what’s on the lunch plate. And one of the most powerful nutrients to keep you fueled and focused is protein.

✨ Why Protein at Lunch Matters

• Steady blood sugar: Protein slows digestion and helps prevent big spikes and dips.
• Sustained energy: You’ll feel fuller longer, reducing the urge to snack on sweets.
• Muscle support: Protein keeps your body strong and supports healthy metabolism.

🥑 Smart Protein-Packed Lunch Ideas

Try these easy, balanced meals to power through your day:

• Grilled chicken salad with leafy greens, beans, and a vinaigrette.
• Turkey + veggie wrap on a whole-grain tortilla with hummus.
• Salmon with roasted veggies and quinoa.
• Black bean + veggie bowl topped with avocado.
• Greek yogurt parfait with nuts and berries (great for a lighter lunch).

✅ Try This Today

When planning lunch, ask yourself:

➡️ Where’s my protein?

Aim for at least 20–30 grams of protein at lunch (that’s about the size of your palm).

💌 This Week’s Challenge:

Choose one lunch this week and upgrade it with a protein boost—add beans, lentils, chicken, fish, eggs, tofu, or Greek yogurt. Notice how your energy feels in the afternoon!

To your strength and steady energy,

Astrida

your Dietitian @

Diathrive Nutrition, LLC

www.diathrivenutrition.com