A complete menu, from breakfast to dinner, for those who work from home. Also ideal for those who study or spend many hours of the day indoors
The health emergency of 2020 has changed many aspects of our life, including work. As reported by Il sole 24 ore in this article, "the first estimates indicate 4 million workers who will remain in smart working at least until the end of the year". With consequences also on the daily diet. According to a research conducted by Praxidia for Elior, in fact, 50% of Italian employees believe that the smart working break is more complicated to manage than lunch eaten away from home.
In particular, the results of the study showed that 39% of respondents think that it is more complex to maintain a varied and balanced menu, 42% perceive the moment of the break as less relaxing with the impossibility of really disconnecting from work, while almost half report a lesser possibility of moving around and 30% think they have less time for themselves.
The ideal diet if you work from home
Smart working has moved all the intervals of traditional working hours within the home with the need to organize at home for meals and perhaps even for aperitifs at the end of the day.
We asked Dr. Lucia Bacciottini, nutrition biologist in Florence and author of the book “Flexitarian Diet. The flexible diet "(Giunti), how should we eat if, for work or study, we spend our lunch break at home, without enjoying fresh air and direct sunlight, among other things.
"To support a very sedentary week, you need foods that are easy to digest, but also satiating and that promote concentration, because studying or working at home is very stressful", explains the expert. “The daily timing is very important, that is the times in which certain foods are administered to best satisfy endocrinological needs. Since in the morning our metabolism is mainly of the catabolic type, that is, it tends to consume what we take, while in the evening it is of the anabolic type, that is of accumulation of substances, the guidelines of this diet propose foods suitable for different times of the day ".
The food day
5 meals a day, both during the working week and at the weekend, is the first rule of the Flexitarian diet. "We prefer substantial breakfasts based on carbohydrates and fatty proteins – says Dr. Bacciottini – then offset by lunches and dinners almost entirely based on vegetables".
Here, specifically, how the meals are composed:
1. Breakfast. Tasty and satiating foods are provided to charge up with psychophysical energy during the week, and purifying and energizing with fruit salad or centrifuged at the weekend.
2. Morning snack. It is based on beverages, such as tea or infusions, so as not to snack between meals.
3. Lunch. During the working week, light and fast, but very filling sandwich menus are included 3 times a week, to be prepared by combining fatty proteins (cheeses and dairy products, fatty fish, eggs, oilseeds and dried fruit) and lean ones (legumes, soy and derivatives) to the fiber of wholemeal bread.
4. Afternoon snack. It is a real refill. A small gratification, stimulating and reactivating, with hot chocolate, dried or dehydrated fruit.
5. Dinner. The last meal, on the other hand, is very rich in vegetables to compensate for the flexibility of breakfast and lunch.
And on the weekend?
"On Saturdays and Sundays the two main meals are richer in carbohydrates with functional foods suitable for consumption before physical activity. On Saturday evening, then, there is pizza – explains the nutritionist – and a dessert or ice cream on Sunday afternoon. 1 glass of wine is allowed at dinner or at aperitif time ".
Full of psychoactive substances
The menus include brain-friendly foods that allow us to keep concentration and learning high. "Like acetylcholine – explains Dr. Bacciottini – which helps stimulate learning and memory. It is present in broccoli, cauliflower, grapes, pistachios, hazelnuts, almonds, walnuts, legumes, seeds, soy, wheat germ, wholemeal flours, milk and eggs ". Perfect, if you work in smart working, is also the theanine. "It has a relaxing action – continues the expert – and helps fight hunger attacks due to study stress. It works as a caffeine antagonist. In this case, the ideal smart food is green tea ”.
And let's not forget to move
"At the weekend there are more opportunities to go out and engage in physical activity: unload all the tension accumulated during the week with a run, a swim or a long walk and you can enjoy a pizza out and a Sunday dessert", concludes Dr. Bacciottini.
The menus of the week
BREAKFAST: Coffee with 1 teaspoon of whole cane sugar; 50 g of rye bread with 1 tablespoon of goat cheese, 3 walnut kernels and 1 teaspoon of honey
MORNING SNACK: Infusion of carcadè, 1 small pear
LUNCH: Rye sandwich with hummus and mackerel
AFTERNOON SNACK: 1 hot chocolate (20 g of bitter cocoa dissolved in 125 ml of milk, also vegetable)
DINNER: Watercress soup with mushrooms, potatoes, mint and chives (or seasonal vegetable soup); mixed salad (with tomatoes, potatoes, green beans and olives); 2 sesame breadsticks; 1 persimmon
BREAKFAST: Coffee or black tea with 1 teaspoon of honey; 20 g of wholemeal bread with 1 tablespoon of orange marmalade; 1 soft-boiled egg with another 20 g of wholemeal bread
MORNING SNACK: Infusion of cloves and cinnamon; 1 apple
LUNCH: Sandwich (60 g of wholemeal bread with 30 g of robiola, soy burgers, slices of tomato and cucumbers); coffee
AFTERNOON SNACK: 1 coffee cup of dehydrated fruit
DINNER: Cream of yellow pumpkin with 1 tablespoon of toasted pumpkin seeds; Valerian salad with pomegranate grains, 1 pear, sesame seeds and mixed herbs; 40 g of robiola; 2 amaranth crackers
BREAKFAST: Mint flavored coffee or tea with 1 teaspoon of honey; 50 g of rye bread with 20 g of smoked salmon and 5 g of butter; 1 chocolate biscuit
MORNING SNACK: infusion of rooibos (African red tea)
LUNCH: 80 g of soy spaghetti with peas and crunchy vegetables (carrots, courgettes, peppers and spring onion); 1 scrambled egg with a pinch of turmeric; coffee
AFTERNOON SNACK: 1 vanilla crème caramel or 1 chocolate pudding
DINNER: Mixed salad of radicchio and oranges; artichoke flan (also frozen) and potatoes au gratin with 50 g of parmesan (or pecorino); 2 rye cakes; 1 baked apple with cinnamon and ginger
BREAKFAST: Coffee, 1 small wholemeal croissant; Orange juice
MORNING SNACK: Infusion of berries or currant and orange peel
LUNCH: Mediterranean “Sushi” based on grilled aubergines or courgettes rolled and filled with 70 g of brown rice or boiled millet; coffee
AFTERNOON SNACK: 10 pistachios or 6-8 olives in brine
DINNER: Salad with bean sprouts, avocado, black olives and 1 tablespoon of cashews; 180 g of grilled or boiled cod; sautéed zucchini with chopped mint; 20 g of wholemeal bread
BREAKFAST: Coffee or green tea with 1 teaspoon of honey; 1 whole white yogurt with 3 teaspoons of mixed seeds; 2 fresh or dried plums; 2 cookies
MORNING SNACK: 1 glass of water with the juice of 1⁄2 lemon
LUNCH: Sandwich (50 g of wholemeal bread with 100 g of tofu, 3 walnuts, iceberg or rocket salad and 2 dried tomatoes); jinseng drink
AFTERNOON SNACK: 1 coffee cup of pistachios, almonds and cashews
DINNER: Pureed seasonal mixed vegetables; quinoa burger
BREAKFAST: Bancha tea with 1 teaspoon of honey; fresh seasonal fruit salad
MORNING SNACK: 1 orange juice (or tangerine)
LUNCH: Mixed seasonal salad (e.g. lettuce and mixed salad with grated carrots) with steamed vegetables (broccoli or green beans) and 100 g of grilled chicken breast bites with oil, lemon and mustard emulsion
AFTERNOON SNACK: Barley coffee; 1 chocolate
DINNER: Pizza; 1 beer or 1 glass of wine
BREAKFAST: Coffee or black tea; centrifuged (2 carrots, 1⁄2 fennel, 1 apple, 1 cup
of blueberries, fresh ginger); 2 rye cakes with 1 teaspoon of honey and 6-8 chopped almonds
MORNING SNACK: Coffee with 1 teaspoon of whole brown sugar
LUNCH: Cabbage salad with 2 tablespoons of peanuts and pomegranate grains (or baked onions and grated carrots); 80 g of wholemeal kamut spaghetti with spicy tomato sauce, olives, 1 anchovy and oregano; grilled radicchio with 1 teaspoon of balsamic vinegar
AFTERNOON SNACK: 1 slice of castagnaccio
DINNER: Mixed grilled vegetables (radicchio, aubergines, zucchini, onion, champignon mushrooms, 1 thinly sliced potato); 1 tomino (or 100 g of grilled tofu)