The Case for Intentionality in Midday Meals

In the hustle of our daily professional lives, lunch often becomes an afterthought. We find ourselves starving after a long meeting, standing in line for overpriced cafeteria food, or resorting to the bleak prospect of eating cereal at home. As Laura Vanderkam highlights in the Before Breakfast podcast, while many of us meticulously plan our dinners and weekly schedules, we often maintain a significant "blind spot about lunch." By applying a small amount of intentionality to our midday meals, we can transform this time from a source of stress into a "bright spot" in our day, while simultaneously saving time and money.

The Friday Strategy: Planning for Success

The secret to avoiding the midday slump is to integrate lunch into your existing planning routine. Vanderkam advocates that since most of us are already planning our upcoming week on Friday, that is the perfect time to "think through your midday meals." By asking yourself where you will be working, when you can "squeeze lunch into your schedule," and how much flexibility you have, you can move away from making "mediocre restaurant food your default."

Leveraging Leftovers and Smart Shopping

One of the most effective ways to upgrade your lunch is to be strategic with your cooking. If you are already planning dinners, you can easily "make enough to have leftovers" and repurpose them. Vanderkam provides a practical example: sautéing leftover pork from a crock pot meal with broccoli and spinach creates a lunch that is "definitely better than cereal."

Beyond leftovers, having "easy backup options" in your pantry is essential. Whether it is keeping ingredients for a curried chicken salad or maintaining a stock of high-quality canned soups paired with "pre-made dough that can be stuck in the oven," these small preparations ensure you aren't left scrambling. The goal is to make the meal "more appetizing" without requiring an exhaustive amount of daily effort.

Optimizing the Office Experience

For those working in an office environment, packing lunch doesn't have to be a chore. If you have an office fridge, you can bring supplies on Monday—such as "hard-boiled eggs, cheese sticks, almonds, and apples"—to assemble nutritious meals that rival the convenience of coffee shop boxes.

Furthermore, if you do choose to dine out, intentionality is key. Rather than mindlessly grabbing fast food, consider placing your order ahead of time to avoid wait lines, or coordinating with colleagues. Turning lunch into a social event by walking to a restaurant together adds value through "exercise and social time," making the break significantly more restorative.

Conclusion: Making the Most of Our Time

Ultimately, the cost of eating out every day is substantial, and the psychological benefits of a planned, enjoyable lunch are even greater. By treating lunch as a deliberate part of your day—rather than a chaotic necessity—you reclaim control over your schedule and your well-being. As Vanderkam concludes, it is all about "making the most of our time," ensuring that even our shortest breaks contribute to a higher quality of life.