11:30 a.m. to noon: Take any vitamins and stretch.
Finish your glass of water, refill it, and take your multivitamin. “I recommend clients take their multi-vitamin shortly before lunch because the B vitamins and certain minerals help your body utilize carbs so you have more post-meal energy,” says Koff. Then, get up and stretch at your desk. Staying active will keep your energy up, so you’re not tempted to snack out of boredom or fatigue. Plus, some movement before lunch jump-starts your digestive system, Koff says.
1 to 1:30 p.m.: Eat lunch.
Making time to eat your lunch away from your computer will help you savor every bite of your meal. Here’s how to build a better salad that’ll fill you up: Start with dark, leafy greens and pile them high with a mix of colorful veggies, protein, and good-for-you fats. Add tomatoes, carrots, peppers, and mushrooms for a healthy combo of vitamins, minerals, and antioxidants. For satisfying healthy fats and lean protein, consider topping your salad with 1/4 cup of avocado and 1/2 cup of tuna fish, grilled chicken, turkey, beans, or lentils.
“Get adventurous with different veggies every day,” Alpert says. “The more color and variety, the better.” Just be sure to have the dressing on the side to avoid your salad drowning in it. You also want to choose a light version or an olive oil-based one. “You want some fat in your salad because it helps your body digest fat-soluble vitamins like A, D, E, and K,” says Skolnick. As always, wash your meal down with water.
If you want, have a slice of whole-grain bread on the side. “People love bread,” says Alpert. “If you’ll feel deprived without it, I’d rather you have the 100 or so calories here than risk going overboard later.”
Calorie estimate: 400 to 500 calories