Don’t skip lunch

Your body is a machine that needs fuel to keep running, and depriving it of that fuel affects everything from your mood to your digestive tract. Here are 3 steps to help you meet the challenge of regular meals.

“Don’t skip breakfast – it’s important”. At this point, most of us have heard this so many times from nutritionists and experts. Breakfast gives you fuel to start your day and keep your energy levels up throughout the morning. It doesn’t mean everyone listen to this, but at least most people know the importance of eating breakfast.


Lunch deserves as much importance as breakfast. However, many of us “forget” to have a proper lunch. Why?

We arrive at work on Monday already feeling rushed and behind schedule. We start handling phone calls, emails, clients, and without us realising, it’s already 12pm. By this time we’re too busy prepping for another Zoom meeting at 1pm and inevitably it’s 3pm by the time we close the call. Two coffees and an energy bar later, we’re rushing out of work to go to the gym, trying to scrape together the last bits of energy before going home, have a quick dinner and collapse on the sofa. Sounds familiar?


We all know we should be eating lunch but when we’re away from home, or busy working, it can feel like an impossible luxury. We end up to only eating one meal a day instead of three square meals a day. No wonder many of us feel tired, have a headache, or are otherwise feeling “off” during the day. 

Skipping meals is like trying to drive a car with no gas. Your body is a machine that needs fuel to keep running, and depriving it of that fuel affects everything from your mood to your digestive tract.

Glucose is our biggest source of fuel, which our body gets when it breaks down food. When we get irritable, moody and sluggish, and it becomes difficult to concentrate, your brain hasn’t probably received enough glucose to work properly. The same happens with our muscles, thyroid, digestive tract and other organs. If we are hungry and low energy, we also have a hard time doing physical activities. 

Our body will begin to slow or even shut down activities that aren’t necessary, as a way to save energy. For example, our metabolism and digestion slow down. The next time we eat, our body will process food slower. This also means that skipping meals can too easily lead to weight gain.


Taking the time to eat midday can help you be more efficient and focused in the afternoon. The investment in time will pay off in productivity, reduced mood swings and make it easier to avoid late night snacking.

This then sets you up for a better night’s sleep, which improves the following day and so on. 

So how to make sure we eat lunch every single day? Here are 3 simple steps to take:

1) MAKE TIME to eat. Lunch takes up between 15 and 30 minutes of your day. Even if you can’t leave your desk, just set a timer for what you can reasonably spare. Put away your laptop, and mobile, leave your desk and get some fresh air if you can.

2) PLAN ahead. If you know you’re going to be busy, prep your meals at the beginning of the week or on Sunday night. Or use your left overs from the previous evening (just cook more for dinner). If you’re not tight on budget, then order a delivery from the healthy cafe around the corner.

3) SOCIALISE or GET SUPPORT. Having lunch with your colleagues at a set time will help you commit to lunch time, plus you get to share some laughs and chats over your meal.

A nutrition coach can also help with accountability and assist you in building the habits needed to meet the challenge of regular meals. You don’t have to be perfect to feel better and see improvement.

Need a hand with your nutrition? Book your No Sweat Intro with us today and come chat about your struggles and goals with one of our expert coaches.

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