Protein lunch break: what to order at the bar and what to bring from home, according to experts

What should you eat for lunch to get a good amount of protein?

"Eating healthily without sacrificing the pleasure of taste is possible, whatever your dietary choices, even when it comes to a protein-rich lunch break to be enjoyed at a café or prepared at home," explains nutritionist Ilaria De Gioia. "Protein is abundant in numerous foods, such as fish, meat, eggs, cheese, and plant-based alternatives like legumes, tofu, and seitan. At lunch, increasing your protein intake is possible without resorting to protein powder or protein bars, by enhancing the protein sources in the meal, combining different protein sources, or adding yogurt at the end of the meal."

Why choose a protein lunch break?

"From a metabolic standpoint, eating protein at lunch helps prolong the feeling of satiety," explains nutritionist Asia Viti. "This effect is linked to the slower digestion time compared to simple carbohydrates and the greater effort required by the digestive and metabolic processes for their assimilation."

How much protein should you consume for a balanced lunch break?

Protein is a nutrient whose needs are individual and depend on various factors such as age, weight, physical activity level, and any specific conditions. In general, guidelines suggest a minimum intake of about 0.8-0.9 g of protein per kg of body weight per day. From a nutritional standpoint, a balanced meal should typically include a macronutrient breakdown of about 45-55% carbohydrates, 20-30% fats, and 15-25% proteins, explains nutritionist Ilaria De Gioia.

What are the mistakes to avoid during a protein lunch break?

"The most common mistakes concern nutritional imbalances. One of the most common is relying every day on ready-made or packaged protein foods, chosen for convenience, but often high in salt and fat, such as cured meats and aged cheeses," explains the expert. "Another common mistake is thinking that a 'protein' meal must consist exclusively of protein: in reality, it should be complete and balanced, also including a source of carbohydrates, preferably whole grains, a portion of vegetables, and a source of healthy fats, such as extra virgin olive oil," says nutritionist Asia Viti.

Protein Lunch Break at Home: What to Prepare

"An effective solution is to create a single dish, complete with all macronutrients: for example, a whole grain base (like rice, farro, or quinoa), a protein source like chicken, eggs, fish, cured meats or low-fat cheeses, or legumes, and an adequate portion of vegetables," says the expert. "Enriched" salads are also an excellent alternative. "For those short on time, simple yet balanced options are also good, like a piadina or whole-wheat bread filled with a protein source (chicken, hummus, eggs, bresaola) and vegetables."

How to choose a balanced protein lunch when eating out?

"When dining out, the principle of a simple yet complete meal always applies. The meal should consist of a source of complex carbohydrates (pasta, rice, potatoes, bread, or cereals), a source of protein (white meat, fish, eggs, cheese or lean cured meats, legumes, or tofu), and a portion of vegetables. This structure allows you to maintain a good balance even when you're away from home. It's also important to pay attention to cooking methods, favoring lighter ones (such as grilling, steaming, or baking) and limiting overly rich or elaborate condiments," explains nutritionist Ilaria De Gioia, who, together with nutritionist Asia Viti, has developed three protein-rich menus ideal for a coffee shop break and three options that are easy to prepare at home.

3 menus for a protein-rich lunch break at the bar

• A salad with grilled chicken, fresh tomatoes, cucumbers, and a light dressing of extra virgin olive oil and lemon.
• A whole-wheat sandwich with tuna or salmon and a portion of vegetables, such as a green salad.
• A dish of quinoa or farro with vegetables and feta.

3 menus for a protein-packed lunch break you can prepare at home

• Vegetable omelette and a whole wheat sandwich.
• Couscous with chickpeas and salmon.
• Whole wheat flatbread with chicken or tofu, hummus, and vegetables.