Working From Home Lunch Break Ideas to Boost Your Productivity

They say breakfast is the most important meal of the day, but you really can’t beat a tasty and nutritious lunch. It can help stave off late-afternoon cravings, keep you focused, and, most importantly, keep your mind and body fuelled for the rest of the workday. 

But between hands-on meetings and urgent emails, it can be difficult to dedicate time to a well-earned lunch break. This is especially true for remote workers, who can struggle with setting boundaries when it comes to starting and stopping work. 

So, how can you make the most of your lunch break? Here, Tefal shares the best ways to enjoy a healthy and satisfying lunch away from your desk.

How your lunch break is impacting your work and wellness 

How important is a lunch break really? Well, it’s likely more so than you think. Research by Compass has highlighted the importance of breaks at work, with 73% of UK workers saying that taking one improves their overall productivity. Despite this, skipping lunch hours is very common among the UK workforce. In fact, one survey found that 60% of respondents skip lunch at least twice a week, with many choosing to eat “al desko” (Little Black Book).

It’s easy to see how lunch breaks get forgotten, as ploughing through your to-do list can be more tempting than pausing for a break and disrupting your workflow. Some people also feel that taking a lunch break is a waste of time, as by the time they’ve made and eaten their meal, their break is over.

But it doesn’t have to take the whole lunch hour (or even half an hour) to make yourself something tasty and nutritious. And while taking a pause may feel unproductive, it is actually the complete opposite, helping to revive you before you hit that mid-afternoon slump.

How to truly enjoy your lunch break 

Sold on the benefits of a lunch break, but not sure how to make the most of your time? Here we’ll give you some tips on how to make a lunch that is healthy, filling, and quick to make, so you can get back to your desk feeling refreshed. 

Meal (or ingredient) prep

You’ve probably heard it all before, but meal prepping really is as easy and convenient as people say. By taking just an hour or two to prepare your lunches for the week, you’re making sure you have something tasty and nutritious to enjoy every lunch, even on those especially hectic days. You can prepare cold dishes, but if you prefer a nice hot lunch to warm you up in the winter months, prepare some air fryer-friendly recipes you can heat up in no time.

Not a fan of having the same thing for lunch every day? You can still make lunch times easier by preparing ingredients in advance. This way, you save yourself some time and don’t have to commit to your exact meal each day. For example, use a vegetable chopper to prep some salad ingredients, and you can mix and match exactly what you want on the day you have it.

Fill your plate with brain food 

Want to come back to work feeling sharp and focused after your lunch break? Your meal can help with that. For starters, being hungry can be a big distraction at work, so make sure your afternoon meal is filling and packed with protein. Lean meats like chicken and turkey, lentils, beans, and Greek yoghurt are all great sources and can easily be worked into a tasty lunch. Not only does this support your brain, but it can also stop you from reaching for less nutritious snacks later in the day. 

Protein isn’t the only macronutrient that keeps your mind on the ball: healthy fats are vital when it comes to supporting concentration. These come from many different sources, including avocado, olive oil, and oily fish. To keep energy sustained for the rest of the afternoon, turn to complex carbohydrates for slow-release energy. These include wholemeal bread and pasta, brown rice, sweet and white potatoes, and oats. 

Find quick and healthy go-to recipes

One of the main struggles when it comes to lunch breaks is finding meals that are quick, healthy, and satisfying. Here are a few meals you can prep and cook in an air fryer in just 30 minutes, so you’ve got time to fully enjoy them without rushing back to your desk. 

Air fryer tray bakes

This is a super quick lunch that’s as easy as it is tasty. Simply chop up some Mediterranean vegetables, like tomatoes, peppers, onions, okra, and potatoes, add a protein source such as chicken, halloumi, beans, or chickpeas, and season with your favourite herbs (thyme and oregano make a great pairing). Pop it in the air fryer at 180°C for around 20 minutes, until the vegetables are cooked through and the protein is browned and tender. To save even more time, use a vegetable chopper or prep the ingredients in advance.

Soups 

The ultimate cosy lunch, soup isn’t just tasty but can be packed with nutrients. From classic tomato to more adventurous flavours, like a spring greens soup with ginger, you’re sure to find one you love. Prepare it in advance, and all you have to do is heat it up for a few minutes. Soups are also perfect for getting outside during your break, as they can easily be enjoyed on the go in a flask or insulated travel mug. Make sure to blend it well so it’s easy to enjoy while out and about. 

Baked potatoes 

Jacket potatoes have long been a lunchtime staple, and it’s easy to see why. Not only are they tasty and a fun alternative to a sandwich, but they’ve got fibre and complex carbs, which is great for helping you keep your energy up at work. And with the air fryer, it’s easier, and quicker than ever to enjoy one in the afternoon. 

Just wash and prick your potato and put it in the air fryer at 200°C, around 40 minutes before you start your lunch break. By the time you’re ready to clock off, your jacket should be crisp on the outside and soft on the inside, ready for your favourite toppings. Try to pair it with a protein-rich filling, like baked beans and cheese or tuna mayo. Want to get even more fibre in? Add some veggies on the side, cook them in the grill to retain their nutrients. 

Frittatas

A frittata is another great meal for packing plenty of protein and fibre-rich veggies into your lunch. To make it, simply mix eggs and a splash of milk with veg of your choosing, some popular options include spinach, mushrooms, peppers, tomatoes, and peas. Then, cook it in the air fryer until it is golden and set (usually between 10 and 20 minutes at 180°C).

“Your lunch break isn’t an inconvenience you should rush through: it’s a well-earned opportunity to take some time for yourself and recharge. So, don’t just make a simple sandwich and be done with it. When you work from home, you can go all out with your afternoon meal, from frittatas to air fryer tray bakes. Enjoy your meal away from your desk to give yourself some all-important time to unwind.” Patrick Lucereau, Marketing Director at Tefal. 

Top photo by Vicky Ng on Unsplash