How to have a great day at work: Have a ‘four-point formula’ lunch

In this new regular column, business founder and wellness expert Nicola Elliott looks at one thing we can all do that will make our nine-to-five feel happier and healthier

Power lunch: choosing the right ingredients can set you up for success (Getty)

My job here is to show you how with a few tweaks you can make the most of your work wellbeing, so how about a lunch which will keep your blood sugar even and get the maximum amount of nutrients into your body so you feel your best?

There’s a huge amount of talk about protein at the moment because not only is it good for your bones, muscle mass and strength, but it also keeps you fuller for longer.

Without it, you’re more likely to suffer a dip in blood sugar level, which means you’re likely to reach for something sweet or highly processed, and that will cause you to ride a wave of blood sugar dipping and spiking. This can lead to raised levels of cortisol, high blood pressure and an increase in related diseases.

I see protein as a kind of super weapon – crucial to keep you on an even keel through the day. Not just found in meat, it’s also eggs, yoghurt, pulses, soybeans, quinoa, nuts, cheese… the list goes on.

So start with something like Greek yoghurt with berries and nuts (or nut butter) or eggs with greens to set you up for success.  

For lunch follow the “four-point formula” rule and watch everything else fall into place. Protein (palm-size) plus greens (as many as you like) plus a dressing (good drizzle) plus topping (eggcup worth). If you want to throw in a handful of lentils or quinoa for the fibre, and the B vitamins and magnesium on top, go for it.

Protein chosen, choose seasonal greens as an accompaniment. Immunology expert Dr Jenna Macciochi explains that foods in season are far more likely to support your immune system because they will be at peak nutrient density. Tomato, sweet potatoes, kale and courgette, whatever is in season, but mix it up because current guidelines advise 30 plants per week for optimal nutrition. 

The good news is that herbs and spices count too and are packed with health benefits. Parsley, chives, basil, dill, sage, mint – these are all foods which are rich in antioxidants, have anti-inflammation properties and help immunity. Spices are superb. They also count as one of the recommended 30 “plants” too, so perhaps add turmeric, cumin or something else you prefer. 

Dressing is key because it can add taste as well as a whole host of great fats for brain health. Nutritionist Alice Mackintosh told me about a perfect dressing: virgin olive oil, mustard, a squeeze of lemon, honey or seaweed salt (better for the minerals).

Resist the urge to reach for sugary snacks – opt for something protein-based instead (Getty)

You can make a batch and keep it in the fridge for weeks – it’s cheap, full of anti-inflammatory benefits, great for heart health and is packed with anti-ageing properties too.

Most shop-bought dressings are ultra-processed – high in sugar and salt. Generally, if you see more than a few ingredients on a label and any you don’t understand, swerve it. 

Sprinkle on nuts or seeds, which contain all the genetic information to grow a plant so they are rich in nutrients – I like sesame, pine or pumpkin. If you’re getting clever here, this is where sprouted beans would give you serious extra points.

Another tip is to chop everything; even better a few hours before eating as it increases the surface area and allows the dressing to absorb better.  

Nutritionists always live by the rule that it’s consistency that gives long-term results. If you make anything too restrictive or laborious you’re less likely to stick to it long term.

Which is why I’m going to add some chocolate or a glass of Viognier on a Friday... because I’m all about the 80/20 as you well know.  

Nicola Elliott is the founder of the wellness brand NEOM and her book, ‘The Four Ways to Wellbeing: Better Sleep. Less Stress. More Energy. Mood Boost’ is published by Penguin