Why Eating Ready-Made Boxed Salads for Lunch Can Make You Sleepy and Hungry in the Afternoon

Many people choose ready-made boxed salads for a healthy lunch, but dietitians reveal that these may cause an energy slump in the afternoon and offer advice on how to choose them properly.

"Boxed salads" are often seen as a healthy lunch option, but dietitians point out that this meal can cause tiredness and energy loss in the afternoon. Let's explore the reasons and how to select salads to gain real benefits.

Office workers and health-conscious individuals nowadays often rely on "ready-made boxed salads" from supermarkets or convenience stores as a quick, convenient, and figure-friendly lunch. However, many find themselves experiencing an "afternoon slump"—feeling tired, mentally foggy, and hungry—even after eating what should be a healthy meal.

Why do "ready-made boxed salads" make us feel drained?

According to Amanda Sauceda and Meaghan Ormsby, Registered Dietitians, speaking on Parade's website, typical ready-made boxed salads sold for convenience often lack essential nutrients needed to maintain the body's energy levels. The main reasons are as follows.

1. Insufficient fiber and protein

Most ready-made salads mainly use "iceberg lettuce" which, while crisp, has very low nutritional value and fiber compared to dark leafy greens like spinach or arugula. Additionally, the salad portions are usually designed as side dishes and contain too little protein, leaving the body unfilled and missing nutrients that help slow digestion.

2. Hidden sugars in the dressing

This is a health trap often overlooked by consumers. Some dressings included in the boxes contain hidden sugars equal to or more than those in a cookie. Consuming high amounts of sugar without fiber or protein to slow absorption causes blood sugar to spike rapidly and then crash sharply (a sugar crash), resulting in fatigue and drowsiness shortly afterward.

Four tips to choose boxed salads that boost your energy and prevent afternoon sleepiness

If your busy schedule means you cannot avoid boxed salads, experts recommend small changes in habits to make your lunch a true source of energy.

Read the nutrition label: Before purchasing, check the label for added sugar content and look for salads with appropriate amounts of fiber and protein.

• Choose dark leafy greens: The color of the greens indicates nutritional value. Opt for boxes containing baby spinach or kale to get fiber that helps maintain stable blood sugar levels.
• Control the amount of dressing: If the dressing is high in sugar or creamy, use only half the packet, or better yet, substitute with olive oil mixed with lemon juice.
• Add your own protein: If the boxed salad contains only vegetables, pair it with added protein sources like grilled chicken breast, boiled eggs, grains, or nuts. Protein helps you stay full longer and maintain steady energy throughout the afternoon.

Eating vegetables remains a good foundation for health, but "ready-made boxed salads" are not always designed as complete main meals. Paying attention to the salad's contents—especially adding protein and controlling sugar from dressings—can turn an ordinary lunch into an energy source that keeps you refreshed all day.

References:Parade