A healthy lunch is more than just a meal in the middle of the day - it is an important source of new energy, concentration and balance.
It often determines whether you feel alert and focussed in the afternoon - or sluggish and tired.
The choice is often on the plate.
In this article, you'll find out what makes a good lunch, how to make it varied and nutritious - and why it's worth paying a little more attention to the meal in the middle of the day.
🌞 Why a healthy lunch is so important
After an active morning, whether in the office, workshop or home office, the body needs new energy. The first reserves have been used up, your alertness wanes and your stomach starts to complain. Lunch then has a crucial task: it should energise you, but not slow you down.
A balanced lunch:
- stabilises the blood sugar level,
- provides you with nutrients for the second half of the day,
- prevents cravings in the afternoon,
- and can even help to improve stress resistance and mood.
But what makes a really healthy lunch - one that doesn't weigh you down, but supports you in the long term?
🧠 What a healthy lunch should contain
An ideal lunch combines satiety, lightness and a variety of nutrients. It can be warm, but should not be too greasy or high in sugar. A clever combination of these five elements is crucial:
1. High-quality carbohydrates
They provide the energy you need for the afternoon - preferably in a complex form to keep your blood sugar levels stable.
Examples:
- Sprouted wholemeal ricemillet, quinoa
- Sweet potatoes
- Sprouted wholemeal pasta or spelt couscous
2. Protein sources
Proteins fill you up, support muscles, cell regeneration and concentration.
Suitable sources:
- Germinated chickpeas, Sprouted lentils, Beans
- Tofu, tempeh or lupin fillets
- Nuts or seeds as a topping
3. Healthy fats
They help with the absorption of fat-soluble vitamins and have an anti-inflammatory effect.
Good sources of fat:
- Avocado
- Nuts, seeds
- Cold-pressed oils (e.g. olive, linseed or hemp oil)
4. A wide variety of vegetables
The best way to eat them is colourful and gently cooked or raw, depending on your tolerance. Vegetables provide vitamins, minerals and phytochemicals.
Exemplary varieties:
- Broccoli, courgette, fennel
- Carrots, peppers, beetroot
- Leaf salads with herbs
5. Dietary fibre
They promote digestion, make you feel full and contribute to a stable energy level.
To be found in:
- Wholemeal products
- Pulses
- Vegetables, fruit with peel
⚖️ Satisfying & not heavy - the right balance for a healthy lunch
A common problem at lunchtime is so-called "energy overload" - a meal that fills you up in the short term but slows the body down rather than strengthening it in the long term. Particularly large amounts of simple carbohydrates (e.g. white bread, pasta, sugar) in combination with heavy fats can lead to a significant drop in performance: the classic midday slump.
What happens at lunchtime?
After such a meal, the blood sugar level rises quickly - and falls again just as quickly. The body becomes sluggish, digestion takes up a lot of energy and the head feels heavy: concentration, focus and motivation drop. This is often followed in the afternoon by reaching for coffee, sweets or snacks - which only fuels the energy merry-go-round even further.
What helps against it?
The good news is that you can specifically prevent a midday slump - with a lunch that is balanced, plant-based and easy to digest. The important things are:
- Complex carbohydrates (e.g. millet, quinoa, sweet potato) instead of white flour
- Vegetable proteins for lasting satiety
- Vegetable variety for freshness, colour and micronutrients
- Healthy fats in moderation - e.g. from nuts or avocado
The form of preparation also plays a role: warm, mildly flavoured food is easier to digest for many people than large quantities of raw food. Also make sure you eat in a relaxed atmosphere, preferably without distractions - this aids digestion and ensures that your body can get the best out of the meal.
A good lunch gives you energy - not only for your body, but also for a clear head.
Recipe ideas for a healthy lunch
Here are some practical, plant-based suggestions - wholesome, delicious and additive-free. All of them are easy to prepare and can be made in advance if required.
1. Quinoa and vegetable bowl with tahini dressing
- Base: cooked quinoa
- Steamed vegetables (e.g. broccoli, carrots, edamame)
- Topping: sesame seeds, fresh herbs
- Dressing: tahini, lemon, olive oil, water, a little mustard
2. Lentil dal with sweet potato and spinach leaves
- Cook the red lentils in coconut milk and spices until soft
- Cook the sweet potato cubes separately and fold in
- Add the fresh spinach just before serving
3. Roasted cauliflower with chickpeas and turmeric
- Roast cauliflower florets with olive oil and turmeric in the oven
- Mix in the cooked chickpeas
- Serve with: wholegrain rice or millet
4. Warm millet salad with oven vegetables
- Mix cooked millet with oven vegetables (e.g. pumpkin, beetroot, courgette)
- Lemon dressing made from linseed oil, apple cider vinegar and mustard
- Fresh parsley or rocket for freshness
5. Wraps with lentil spread and raw vegetables
- Spread wholemeal wraps with homemade lentil spread
- Stuffing with grated carrot, peppers, lettuce
- Optional: sprouts or beetroot strips
🧘♀️ Eat mindfully with a healthy lunch
A healthy lunch is more than the sum of its ingredients. How you eat also plays a role:
- Consciously take your timeif possible without a screen
- Eat slowly and chew thoroughly - this relieves the stomach and intestines
- Feel forwhen you are really full - not when the plate is empty
Eating in peace - even if it's only 15 minutes - can do more than the most perfect recipe.
🕓 Not very hungry? That's okay.
Not everyone has the same appetite at lunchtime. Even a small, nutritious plate can be enough. The important thing is that you eat regularly to prevent low performance - and not just when the cravings come.
Small, sensible alternatives:
- Warm soup
- Vegetable plate with hummus
- bleibwacker fruit bar with a portion of fruit
Conclusion: A healthy lunch as a source of energy - not as a compromise
A healthy lunch not only energises you, but also gives you inner peace. It nourishes you - physically and mentally. It doesn't have to be complicated or elaborate. But it can be well thought out, honestly prepared - and just as varied as your day.
Because if you make conscious choices at lunchtime, you don't just eat - you live better.
You don't have time to prepare something healthy during your lunch break and your canteen only serves greasy, heavy meat dishes? Then take a look at our delicious dishes on. All you have to do is heat them briefly and you can enjoy them straight away. Delicious, healthy and completely free from unwanted additives. This is how people eat today.
Sources:
AOK - Die Gesundheitskasse (n.d.): Tired after a meal? This helps with soup coma. Available online at: https://www.aok.de/pk/magazin/ernaehrung/gesunde-ernaehrung/nach-dem-essen-muede-das-hilft-bei-suppenkoma/ [Accessed on 03/06/2025].
German Nutrition Society (DGE) (2022): The mind eats too - interaction between nutrition and the brain. Available online at: https://www.dge.de/presse/meldungen/2022/der-kopf-isst-mit-zusammenspiel-von-ernaehrung-gehirn/ [Accessed on 03/06/2025].
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