Although many are currently working from home, it is necessary to pay attention to the contents of your plate to reduce mental fatigue in particular. Be careful with meals and small bites on the go eaten in front of the computer.

A typical lunch is a combination of protein, dietary fiber, and certain micronutrients that are essential for making neurotransmitters, the chemical messages that travel from one neuron to another and allow you to perform at your best cognitive functions.

More precisely, an individual's protein needs are calculated as follows: 1 g of protein per kg of weight. In other words, if you weigh 140 pounds (64 kg), for example, you need about 64 g of protein per day, divided into 3 meals for an average of 20 g at lunch. Regarding dietary fiber, the needs are estimated at 25 g/day for women and 38 g/day for men. These needs will be revised upwards soon by the various health associations concerned, considering the significant contribution of fiber to the intestinal microbiota, the one we call the 2nd brain, these billions of bacteria with multiple positive impacts on physical and mental health. There is already talk of increasing the recommendation to between 45 and 55 g per day. Here again, a simple calculation allows us to obtain an average need of 10 g of fiber for lunch.

Before presenting you with three typical breakfasts , I remind you that priority must be given to hydration. Drinking a glass of water upon waking improves the transport of nutrients and oxygen to the brain and favorably affects cognitive performance and concentration. This is therefore the first morning step!

Here are three menus to modify according to your likes and dislikes, taking into account the tight routine that we have and integrating the essential foods for the production of neurotransmitters: melatonin (improvement of sleep), norepinephrine (enhancement of the state of wakefulness and learning), serotonin (amplification of the state of well-being), GABA (optimization of stress management), among others.

Three nutritious lunches

The Leader's Omelette

1 egg + 2 tbsp egg white½ cup frozen vegetables for spaghetti or chili sauce½ cup fresh or frozen leafy greens (spinach, vegetable tops, etc.)¼ cup shredded light cheese or goat cheese

The egg contains choline, which is necessary for the production of acetylcholine, the neurotransmitter dedicated to memory. It is a complete protein, quick to prepare and accessible. This combination brings together 20 g of protein and 12 g of fiber, thus ensuring regularity, improved immune defenses and stabilization of energy. The choice of vegetables allows an additional intake of vitamins and minerals, essential for the production of neurotransmitters.

The essential peanut butter toast

2 slices of whole grain bread (3g+ fiber per slice)3-4 tbsp natural peanut butter or almond butter1 pear1 latte

Step out of your comfort zone a little by sprinkling 1 to 2 tablespoons of chia or camelina seeds on it; a simple way to increase your intake of fiber, protein, but also omega-3, these good fats involved in brain chemistry. This breakfast provides between 15 and 25 g of protein depending on the type of bread chosen, the nut butter and the suggested addition. As for fiber, well, let's talk! We go up to more than 20 g; a delight for your intestinal bacteria that will ferment these delicious elements to produce molecules allowing a reduction in inflammation, which is usually associated with several physical and mental health problems.

No-Cook Oatmeal for the Leader in a Hurry

Break out your mason jar for oatmeal to take on the go or enjoy during your morning routine. Make it the night before and this cold oatmeal is a hit!

1/3 cup quick-cooking rolled oats2 tbsp chia seeds1/3 cup water1/3 cup 2% milk or original soy beverage2/3 cup plain Greek yogurt1/3 cup frozen blueberries

Mix all the ingredients in a mason jar the night before and let it sit overnight in the fridge. In just one jar, you get 24 grams of protein and an equally impressive amount of dietary fiber. Blueberries contain polyphenols, a family of antioxidants that reduce the attack of free radicals on healthy cells.

Prefer to drink your breakfast? Smoothies are also a good option, but be careful with the protein, which is often insufficient, and the amount of sugar, which sometimes far exceeds our needs. Unflavored sprouted rice protein powder can be a nice boost due to the presence of vitamin B5, a micronutrient essential for the production of GABA, our natural anxiolytic.

Remember that a Formula 1 car never starts with an empty tank or with the wrong fuel. Make sure you fill up before starting this daily race.