Nutrition with Fit at Home tip 2

Lunch is an important meal. After all, you need energy to be able to perform properly. Healthy lunch at work or at home makes you sharper and more productive and also has a stress-reducing effect. UK research shows that the productivity of employees who skip lunch drops significantly around 3pm. And because of that drop in productivity you lose no less than forty minutes of working hours! People who eat healthy during the day are 25 percent more likely to perform better at work and are 20 percent more productive. This is according to a joint study by the Health Enhancement Research Organization (HERO), Brigham Young University and the Center for Health Research. Healthy food affects your intelligence, learning ability, concentration and memory. It keeps your energy level up and helps against stress. You are literally and figuratively more comfortable in your own skin and you are less susceptible to diseases. So, would you like to be sharp and productive during the day? Then a healthy lunch is very important. Variety between meals is also part of a healthy diet. For example fresh soups, delicious sandwiches, crispy salads, lunch wraps, egg dishes. By meal prepping you are probably eating healthier. Prepare your lunch a day in advance or on the morning itself. This way you always have your healthy lunch with you. And you are not seduced to buy a quick and unhealthy lunch.

Pasta Caprese

A good example of a tasty healthy lunch that you can easily prepare in advance. Use good mozzarella and really ripe tomatoes, then all you need is some avocado and whole grain pasta to make a fantastic caprese pasta. Make a bigger portion, so you’ll have lunch for two days or a nice dinner the next day!

You’ll need:

  • Mozzarella
  • 2 tomatoes
  • 1 handful of basil
  • 1 avocado
  • 2,5 oz whole grain pasta (e.g. penne)


Cook the pasta according to the directions on the packaging.
Meanwhile, cut the tomatoes, avocado and mozzarella in cubes and chop the basil.
Put the pasta in a bowl and mix with all your ingredients. Drizzle with a little more olive oil and season with salt and pepper.

What does personal trainer Lewis eat for lunch?

“Lunch is usually a salad, sprouted grain bread with avocado or a cold pasta.”

Let’s get healthy!