What would be ideal for a quick and healthy lunch?

Lunch is often considered the most important meal of the day, providing the energy and nutrients needed to keep your body and mind functioning at full capacity. After all, it is often at this time that we are working or picking up our children from school, requiring an extra dose of nutrients to continue performing well. Therefore, it is essential to choose suitable foods to compose this crucial meal. In this article, we will reveal which are the essential and ideal foods for a healthy and nutritious lunch, capable of providing all the energy needed to face the activities of the rest of the day.

Almoço saudável e rápido

What are the effects of skipping lunch on your body and health?

Lunch is generally seen as the main meal of the day because it is the time when most people are most active and need the most energy to carry out the day's activities. Also, many people tend to have a break from work or school around this time, making lunch a more social and important meal in terms of social interaction.

In addition, it is common in different cultures to pay more attention to the lunch meal, preparing more elaborate and nutritious dishes, which also reinforces the importance of this moment for health and well-being. For example, in Western culture, it is common for lunch to consist of hot and more substantial dishes, while dinner is lighter and generally consists of snacks or quick meals.

Already talking directly about the ideal nutrients. Skipping the lunch meal can cause a number of negative consequences for the body and health. This is because the body lacks the energy and nutrients it needs to carry out daily activities, which can result in fatigue, lack of concentration, dizziness and even fainting. In addition, the lack of nutrients can affect the immune system, leaving the person more vulnerable to diseases.

Another important point is that skipping lunch can lead to less healthy food choices in the following meals, such as snacks high in sugar and fat, which can increase the risk of weight gain and associated health problems, such as diabetes and cardiovascular disease. Therefore, it is essential to give due importance¹ at lunch and ensure a healthy and balanced meal to keep your health up to date.

O que comer e o que não comer no almoço rápido e saudável

What are the benefits of a healthy lunch?

When we opt for nutritious and balanced foods at lunch, we guarantee the energy and nutrients needed for the body to function properly throughout the day, in addition to preventing the feeling of hunger and choosing less healthy foods in the following meals. One healthy lunch² can bring several health benefits, the main ones being:
  • Improved cardiovascular health: Processed foods often contain a lot of sodium and added sugar, which can lead to high blood pressure and cardiovascular disease. Limiting your consumption of these foods can help reduce your risk of heart problems.

  • Healthy weight maintenance: Many processed foods are high in calories and low in nutrients, which can lead to excessive weight gain. Limiting these foods can help you maintain a healthy weight.

  • Digestion improvement: Processed foods often contain preservatives and chemical additives that can impair digestion. Eating more fresh, natural foods can help improve digestion.

  • Improved nutritional profile: Processed foods often contain less nutrients than fresh, natural foods. Limiting these foods can help ensure you're getting the nutrients you need for a healthy diet. 

What is the role of proteins in lunch?

As proteins are essential for the proper functioning of the human body. They perform a number of vital functions, including building and repairing tissues, regulating hormones and supporting the immune system. In addition, proteins can also be a source of energy and help speed up metabolism. However, it's important to keep in mind that consuming large amounts of protein at night can negatively affect sleep quality.

At lunch, including a source of protein helps keep you full longer and avoid overeating at other meals throughout the day. In addition, a balanced protein meal helps maintain adequate blood glucose levels and provides energy for the rest of the day.

Some healthy protein options to include at lunch are animal proteins such as fish, eggs, tofu; and plant proteins from legumes such as beans, lentils and chickpeas. It's important to remember to vary your protein sources to ensure you're getting all the essential amino acids your body needs.

Legumes e verduras para um almoço rápido e saudável

How do vegetables make my lunch healthier?

Eating vegetables for lunch has many health benefits. Vegetables are rich in fiber, vitamins, minerals and antioxidants that help prevent various diseases and keep the body healthy.

The fibers present in vegetables help regulate intestinal transit, preventing constipation and improving the health of the digestive system in general. In addition, fiber also helps keep you feeling full for longer, which can be useful for those looking to control their weight.

What grains, seeds and cereals can you consume?

Including grains, seeds and cereals at lunch can have many health benefits. These foods are important sources of complex carbohydrates, fiber, vitamins and minerals that help provide energy to the body, regulate intestinal transit and prevent various diseases.

You complex carbohydrates present in grains, seeds and cereals are digested more slowly by the body, helping to maintain satiety for longer and avoid spikes in blood sugar. This can be useful for those looking to control their weight and prevent diseases such as diabetes.

In addition, grains, seeds and cereals are also rich in fiber, which help regulate intestinal transit and prevent constipation. Fibers also help lower cholesterol and prevent cardiovascular disease. These foods are also important sources of vitamins and minerals, such as iron, zinc and magnesium, essential for the proper functioning of the body. For example, iron is important for red blood cell health, zinc is important for the immune system, and magnesium is important for bone and muscle health.

Enjoy the benefits of Foodz Du Chef with your lunch

As we have seen, not skipping lunch is essential to maintain health and well-being. However, in the midst of a hectic routine, it can often be difficult to find time to prepare a proper meal. That's where Foodz Du Chef comes in! In just a few seconds, you can enjoy a complete, balanced meal that provides all the nutrients your body needs to thrive.

Also, Foodz Du Chef is an affordable and convenient option, likely cheaper than other alternatives available. Don't compromise your health and try Foodz Du Chef now.



Foodz Du Chef - BRL 19.98 per meal



  1. https://thewholeu.uw.edu/2017/03/13/what-does-a-healthy-lunch-look-like/
  2. https://www.scielo.br/j/abem/a/vvvr8GQ3xwMJThHrXQW4jSj/?lang=pt
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