Blog
Darlene Murphy
October 6, 2025
We’ve all been there, watching the clock inch closer to 3 PM while our brains slow to a crawl. Suddenly, writing a simple email feels like wading through mud, and sitting in a meeting feels twice as draining as it should. That dreaded “afternoon slump” is so common that it’s almost become part of workplace culture. But it doesn’t have to be.
Here’s the truth: what we eat at lunch plays a far bigger role in that slump than we give it credit for. It’s not just about filling our stomachs; it’s about fueling our energy. Over time, we’ve seen how shifting from heavy, sugar-spiking meals to balanced, energizing ones completely transforms the way people feel and perform in the afternoon. Healthy catering, therefore, is productive.
In this blog, we’ll explore how smart, low-glycemic catering choices can keep energy steady, boost productivity, and make the workday feel lighter.
Remember how it felt the last time you had a big plate of pasta or grabbed a couple of slices of pizza for lunch? For a little while, it felt comforting, filling, and satisfying. But an hour or two later? The energy plummeted, focus slipped, and your body almost begged for coffee or sugar just to stay awake.
Meals heavy in refined carbs or sugar give you a quick burst of energy, but it doesn’t last. Our blood sugar rises fast, then drops just as sharply, which is why the afternoon slump hits so hard. You’re left foggy, irritable, and fighting yawns at your desk.
Of course, carbs aren’t the only piece of the puzzle. A lack of protein makes it harder to sustain energy. Stress piles on fatigue. And even something as simple as not drinking enough water can make that crash sharper.
Most of us treat the 3 PM crash like a personal hurdle. We grab a cold brew, power through the afternoon, and hope for the best. When the entire team hits that wall, productivity, creativity, and collaboration all take a hit.
Studies estimate that fatigue costs U.S. businesses hundreds of billions of dollars in lost productivity each year. That means delayed deadlines, lower-quality work, stalled creativity, and even more mistakes. Team morale also dips when everyone is fighting low energy at the same time.
A well-fed team is a sharper team. That’s why forward-thinking offices are rethinking catering, not as a perk to “treat” employees, but as an investment in performance, creativity, and overall workplace culture.
So what makes a lunch truly energizing? It comes down to three key things: balance, timing, and hydration.
Combining complex carbs (like quinoa, black rice, or whole-grain wraps) with lean protein (chicken, lentils, tofu, beans) and healthy fats (avocado, olive oil, nuts) creates a slow, steady release of energy. Add colorful vegetables for fiber and micronutrients, and you’ll have a plate that keeps us focused for hours.
Eating slightly earlier and in smaller portions helps avoid the sharpest energy dips. Along with timing, hydration matters, too. Even mild dehydration can reduce alertness. Offices that offer tasty, gut-friendly and healthy beverages like kombucha or tepache notice their staff stays sharper and more comfortable throughout the afternoon.
Imagine two office teams. One orders pizza and struggles with energy. The other opts for a grain bowl bar, balanced with fiber and protein, and stays energized all afternoon.
Often, a lack of ideas for a well-balanced and inclusive diet makes teams order the go-to carb-rich lunch. So, here are some ideas for a nourishing work lunch:
These quick, balanced options prove that convenience doesn’t have to come at the cost of nutrition or energy.
No two employees eat alike. Some are gluten-free, vegan, vegetarian, or have allergies. Clear labels like “vegan,” “contains dairy,” or “contains nuts” help everyone feel more comfortable. Offering multiple balanced options is a better solution than forcing everyone into a single “safe” choice.
If we zoom in on what actually fuels people past 3 PM, three nutrients consistently rise to the top: whole grains, protein, and fiber.
Whole grains, like quinoa and black rice, are the slow burners. Unlike refined carbs, they release energy gradually, keeping blood sugar steady instead of spiking and crashing. They bring fiber along with them, which helps digestion and keeps the gut in good shape.
Protein nourishes our meals and is also incredibly satiating. It can help us avoid the urge for a 4 PM snack and help us focus on our work for longer hours.
Put together, these nutrients create meals that don’t just taste good in the moment but actually sustain productivity through the rest of the day.
Let’s take a look at a few combinations that work well in office settings:
When it comes to workplace food, one-size-fits-all catering often falls short. That’s why Forage Kitchen in Wisconsin takes a fresh, flexible approach that makes healthy eating at work simple, enjoyable, and energizing.
One of the highlights of Forage Kitchen’s catering is a ‘Build Your Own’ buffet. You can pick exactly what goes into your bowl: your base (quinoa, black rice, or greens), your protein (chicken, chickpeas, or tofu), veggies and toppings and dressings that bring it all together.
We also offer house-made kombucha and tepache, bringing a refreshing twist to the usual beverage spread. The best part? They give you a lift without the sugar crash, making that dreaded 3 PM slump much easier to avoid.
Food at the office can either energize the team or turn into a logistical headache; it usually comes down to planning.
No one wants to see food wasted, but running out is worse. A little planning based on headcount avoids both extremes.
Before finalizing catering, we always ask for dietary preferences and restrictions. Clear labeling helps everyone feel comfortable with their choices.
Scheduling deliveries around meeting times and ensuring quick setup makes catering feel effortless. Cleanup planning ensures the space is left just as inviting as it was before.
With thoughtful timing and delivery, your team can enjoy fresh, energizing meals without any disruption to the workday.
Food fuels performance. Choosing balanced, low-glycemic lunch options transforms workdays from sluggish afternoons into productive sessions. When employees feel supported with thoughtful meals, creativity, collaboration, and productivity naturally rise.
Ready to ditch the 3 PM slump? Contact Forage Kitchen to customize energizing, low-glycemic catering that your whole team will love.
Darlene is the co-owner of Forage and an expert in restaurant and food marketing, brand development, and public relations for small businesses. She specializes in creating compelling marketing materials, including ad copy, websites, and catalogs, to help brands connect with their audience.
