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The Perfect Meal Plan for Productivity

Profile photo of Tek Submitted by Tek November 5, 2015
By Megan G.
We’ve touched on the benefits of teas and coffee before on Tek Shouts but never have we put together a comprehensive blog on the best foods for stimulating and maintaining concentration during the long work day.  Toss out those chip bags and spit out that coffee creamer, because the Tek Team is about to educate you on exactly what to eat to achieve better focus and higher productivity at work.

 Breakfast Time is the Bestest Time

“Aw, you know… I’d eat breakfast, but it just takes so long to make.  I don’t havetime in the morning.  I’m just too tired.”  Does this lament sound familiar?  This is a phrase you’ve probably heard flop out of someone’s mouth or even dribble out of your own.
My answer?  Suck it up, buttercup!
Breakfast is the meal that tells your brain the day has truly started anew.  While a cup o’ joe can stimulate the body and mind in the same way, having such a harsh drink hit your belly can end in tummy aches, increased hunger for that breakfast you didn’t eat, and one too many trips to the restroom.
Studies have shown that eating a wholesome breakfast can improve short-term memory and attention, which spells out a brain ready to take on the day’s first challenges with gusto.  So… what qualifies as a good breakfast?

What Should You Eat?

How about a heaping plate of high-fiber whole grains, milk (or a milk substitute like soy or almond milk), and fruit?  Mix those ingredients together and you’ve got yourself a healthy cereal, a granola yogurt parfait, or oatmeal!  For your fruit choices, studies suggest bananas, mangos, and berries are great stimulants for concentration.  From my own experience, I can say that you’ll find those breakfasts quite refreshing for your body and mind.

What Should You NOT Eat?

Potatoes, buttery pancakes, and other heavy American food fare.  Ron Swansonwould surely have me thrown out of town for saying so, but those hearty, American-style breakfasts that many of us know and love are the worst for promoting concentration.  I’m not saying you should never eat a few slabs of French toast with a heaping side of bacon… just don’t do it right before work.

What’s For Lunch? 

You’ve got breakfast down, but what about one of the highest points of anyone’s work day?  Lunchtime is something office workers like me often use as a means of motivation to power through their mornings, teasing their taste buds with the promise of food like cheese, red meat, and chips.  However, a hefty California burrito or triple-cheese-and-bacon burger will do you no good during the home stretch till the work day is over.
Here are some healthier options that bolster your focus rather than your waistline.

Nothing Fishy About Omega-3s

singing-fish-singing  You don’t want to be the fool who leaves a tuna sandwich to rot in the fridge for a week, but sometimes it just happens.  Well, guess what, if you had actually eaten your tuna fish on whole wheat bread, maybe you’d remember to clean up after yourself, you cretin.
Fish, especially salmon, is a meat known to have an abundance ofomega-3 fatty acids.  These can enhance your memory functions, as well as lower the chances dementia and strokes later in your life.

Avocados.  I Can’t Believe They’re Not Butter! 


Avocados are those creamy delights that you top burgers with, throw into salads, or mash into irresistible guacamole.   .
In addition to being absolutely delicious, avocados also have a variety of health benefits because they containmonounsaturated fats, which is a fancy, scientific word for healthy fats.  This means they can be substitute other fats like butter and oil to add flavor to your dishes!
Eating avocados can help cut the risk of heart disease by lowering bad cholesterol and enhancing blood flow.  They can also support information-carrying nerves in the brain, according to the Federation of American Societies of Experimental Biology.

Never Leaf Me, Leafy Greens




know, I know!  Spinach, kale, and collard greens are not the most tempting food items, but they are some of the healthiest!  Leafy greens are high in antioxidants and the B vitamin folate.  Folate is an interestingly versatile vitamin that promotes heart health, the breakdown of toxins, and—you guessed it—brain functionality.  Just like salmon, leafy greens can keep the grey matter working as you age.


Bringing Snack Time Back

cat and chocolate
Here’s a fun recipe that combines fish, avocado, and leafy greens all in one place, a Salmon and Guacamole Sandwich by Ina Garten.  Try that the next time your lunch rolls around, and watch your afternoon workflow increase!
As for my fellow snacking enthusiasts, let’s talk about the best foods to choose when you’re feeling a bit peckish between meals.  Snack time isn’t just for kids in grade school!
My first choice would be a few bites of dark chocolate paired with nuts or seeds.  With this magical combination, you will get some much-needed caffeine from the chocolate, Vitamin E from nuts and/or seeds, and even some more of those helpful antioxidants.  According to WebMD, you can eat up to an ounce of chocolate for a nice energy boost without inducing a sugar-related bout of itis.
In case you didn’t know, dark chocolate is the better than milk chocolate for a variety of reasons, including boosting blood flow to the brain.
blueberries-bowl-130823Now, if you’re being really good about your health, choose to snack on some blueberries!  Not your average berry, these blue dudes are high in flavonoids and fiber.
Flavonoids, though they sound like the evil minions of some super villain, are actually wonderful for your health.  They can improve memory, learning, and even cognitive functions like reasoning and decision-making.
Fiber, as you know, is great for the digestive system and can keep you satiated while you wait for your lunch or dinner meal.
We hope this leaves you with a full meal plan to keep your belly satisfied and your workflow productive!  What’s your diet like?  Let the Tek Team know in the comments.

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9 Responses to “The Perfect Meal Plan for Productivity” Leave a reply ›

  • Profile photo of Sunday William Profile

    Hey Tek,
    There is a perfect meal plan for productivity. However, I always wonder if this is not really relative.

    Personally, I love having my plate for rice and beans and stew for breakfast. A cup of chocolate beverage always works for down the meal. After this, I am set to get going!

    Well, its still good to know of the options we have out there. What matters is that the food should be rich enough to spur the brain and keep the body healthy in the long run!
    Sunday William recently posted…How Are You Employing Video Marketing for Your Brand?My Profile

  • Profile photo of Sherman Smith Profile

    Hey Tek

    It looks like I’m on the right track. I always eat a banana, apple, and a breakfast bar in the morning. The Breakfast bar isn’t the healthiest, but the other two helps me start fresh and feeling good in the morning.

    As for my lunches, I make an effort to eat more greens. It gives me a lot more energy as oppose to eating a lot of beef and pork type foods. Some days I go all vegan, while others I go out and eat more mediterranean food.

    My only weakness at the end of the day are eating chips. I do this at least twice a week, and it’s usually when I’m bored LOL.

    But besides that I eat pretty health. There still some things I need to improve on, but when push comes to shove I’m able to think better and above all have more energy.

    Thanks for sharing Tek! Have a great week ahead!
    Sherman Smith recently posted…Why Social Media Automated Tools Won’t Work For YouMy Profile

    • Profile photo of Tek Profile

      Thanks for checking out our article, Sherman!

      Don’t worry about the chips–everyone has their cheat snack! It’s all about moderation, and it sounds like you’ve got a healthy meal plan during most of the day. As long as those deliciously salty potato chips don’t mess with your work productivity the next morning, I’d say keep on munching. ^_^

      Have a great week,

      The Tek Team
      Tek recently posted…Black Friday, Cyber Monday, and now Green Monday?My Profile

  • Profile photo of Freedom Blogger Profile

    What a great post!

    Loved it! 😀

    These are great tips to help someone stay healthy for maximum concentration! 😉

    It is very important to learn about our human body and human brain. Especially when we want to fully concentrate and focus on productive activities to move forward fast.

    I love the tips you shared here. They are very helpful. I am definitely bookmarking this post!!

    Thank you very much for sharing this!

    Keep up the great work!

    Have a fantastic week! 😀
    Freedom Blogger recently posted…Powerful Knowledge to Help You Succeed Online!!My Profile

    • Profile photo of Tek Profile

      Hey, Freedom Blogger!

      Awesome to see you on Kingged as well as Blogger! Again, love the enthusiasm. What food, drink, or exercise keeps you so jazzed during the day?

      Let us know!

      The Tek Team

  • Profile photo of Dennis Seymour Profile

    The most important is preparing them beforehand. The worst thing is being at work or on your desk and the closest thing you have is a pack of cheetos.


    Good post Tek!
    Dennis Seymour recently posted…The 10 Most Entertaining SEO Blogs You Can FollowMy Profile

  • Profile photo of Marco Reeves Profile

    Great post, forgot the importance of good nutrition to sustain productivity levels.

    The key here is to have everything ready and prepared to be eaten, or else we’ll end up buying unhealthy snacks. Like they say, fail to prepare, then prepare to fail!

    I personally also find that including good sources of protein such as eggs for breakfast keeps me feeling fuller for longer too.

    Thanks for sharing, off to eat some dark chocolate now :p
    Marco Reeves recently posted…Want To Grow Your Business? KNOW YOUR NUMBERS.My Profile

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