Rethinking Lunch: Why Your Midday Meal Matters More Than You Think.
A Forgotten Meal with a Big Impact.
For years, we’ve been told that breakfast is the most important meal of the day — and for many women+, dinner has become the largest and most thoughtfully prepared meal.
But somewhere along the way, lunch stopped getting the attention it deserves.
In reality, your midday meal plays a powerful role in stabilising blood sugar, supporting hormones, protecting metabolic health and keeping afternoon cravings at bay. When done well, lunch becomes the anchor that carries you through the second half of your day.
1. A well-balanced lunch supports metabolic health
Our bodies follow a natural 24-hour rhythm — burning energy more efficiently during the day when we’re most active, and storing more at night.
This means: the earlier in the day you eat a nourishing, balanced meal, the better your metabolism can use it.
If you regularly push lunch to late afternoon (or graze on snacks instead), you miss the metabolic advantage of daytime eating — and may unintentionally overconsume high-carbohydrate snacks that don’t keep you satisfied.
If you’re hungry at 11 or 11:30am? That’s your body asking for a proper meal. Honouring that hunger almost always leads to better energy and fewer cravings.
2. A nourishing lunch helps you meet essential nutrient needs
For women+, lunch can be a major opportunity to hit key nutrients such as fibre, iron, zinc, protein, omega-3 fats and B vitamins.
Quick lunches like sushi rolls, single salads or convenience foods may feel light and easy, but over time they often fall short on these essentials — especially protein, iron and fibre.
A balanced lunch plate typically includes:
• colourful vegetables or salad
• a quality protein source
• whole grains or slow-digesting carbohydrates
• healthy fats
These components stabilise blood sugar, support hormones, and keep your body fuelled.
3. A proper lunch prevents afternoon cravings
When lunch is light, low in protein, or rushed, blood sugar naturally dips 2–3 hours later — triggering the classic afternoon craving loop of sugar, chocolate, processed snacks and grazing.
This pattern isn’t about “willpower” — it’s simply physiology.
A balanced lunch with enough protein, fibre and healthy fats keeps your glucose stable throughout the afternoon, meaning you’re no longer wandering into the kitchen looking for a quick fix.
4. A balanced lunch helps prevent overeating at dinner
Many women+ unintentionally eat too little during the first half of the day — and then feel ravenous by evening.
This often leads to oversized portions, grazing before dinner, disrupted digestion, poor sleep and waking up without appetite.
When lunch is substantial and satisfying, dinner becomes naturally lighter — supporting calmer digestion, better sleep quality, and a healthier circadian rhythm overall.
5. A well-rounded lunch supports steady glucose and better energy
Balanced meals containing protein, whole-food carbohydrates, and vegetables help maintain blood glucose stability — one of the most important foundations of hormonal and brain health.
Carb-heavy lunches such as large sandwiches, pasta dishes, sushi, pastries or fast food create quick spikes followed by steep drops in glucose, leading to fatigue, cravings and irritability.
Pairing carbs with protein, fats and fresh foods creates better energy, steadier mood, fewer cravings, and improved long-term metabolic health — especially important for women+ through perimenopause and hormonal change.
The Elgin House Approach
Lunch is not an afterthought — it’s a strategic moment for nourishment, hormonal support and energy regulation.
A balanced lunch helps you:
✨ feel steady throughout the afternoon
✨ reduce sugar cravings
✨ avoid overeating at night
✨ support hormone and blood sugar balance
✨ protect long-term metabolic health
✨ improve sleep quality
At Elgin House, we encourage women+ to tune into hunger cues, build quality midday meals, and see lunch as a form of self-care — not just another task in the day.
Your body thrives when you fuel it consistently, lovingly, and with intention
References & Further Reading
Garaulet, M., & Gómez-Abellán, P. (2014). Timing of food intake and obesity: a novel association. International Journal of Obesity.
Jakubowicz, D. et al. (2013). High-calorie breakfast with low-calorie dinner decreases overall daily hyperglycemia in type 2 diabetes. Obesity.
Zuraikat, F. M. et al. (2020). Eating later in the day is associated with impaired glucose tolerance. Journal of Clinical Endocrinology & Metabolism.
McHill, A. W. & Wright, K. P. (2017). Role of sleep and circadian disruption on energy expenditure and food intake regulation. Proceedings of the Nutrition Society.
Hutchison, A. T. et al. (2019). Time-restricted eating improves glucose tolerance in women with overweight. Obesity.
Almoosawi, S., Vingeliene, S., Karagounis, L. G., & Pot, G. K. (2016). Chrono-nutrition: A review of current evidence. Nutrients.
Ruddick-Collins, L. et al. (2021). Early vs. late eating and its impact on appetite and metabolic health. Cell Metabolism.
Adam, T. C. & Epel, E. S. (2007). Stress, eating and appetite regulation. Psychoneuroendocrinology.
Leidy, H. J. et al. (2015). Protein-rich meals reduce appetite and regulate glucose response. American Journal of Clinical Nutrition.
British Nutrition Foundation. Nutrition for women: energy, iron, and key nutrients across the life course.
Harvard School of Public Health. Healthy eating plate: balancing carbs, fats, proteins and vegetables for metabolic health.
Australian Dietary Guidelines. National Health and Medical Research Council (NHMRC).