A Micro Wellness Ritual for the Most Forgotten Hour of Your Workday
You didn’t forget lunch. You forgot YOU.
Lunch isn’t lunch anymore.
It’s a sad snack at your desk.
A protein bar between meetings.
Or worse, just coffee and adrenaline.
You’ve been surviving on air, autopilot, and unread emails.
Convincing yourself you’re “getting things done.”
But let’s be honest: you’re starving.
Starving for real food.
Starving for stillness.
Starving for yourself.
You’re a working mom. A corporate woman. A master of holding it all together.
But tell me: who’s holding you?
This guide is for the woman who knows how to show up for everyone else but hasn’t felt truly nourished in years.
I’m Mina.
I’m an integrative nutrition health coach.
A corporate system analyst.
And a single mom who’s skipped lunch more times than I’ve arrived at work.
This isn’t just a guide. It’s a truth I had to live through.
It’s the healing I had to invent—because no one ever taught us how to eat for us.
Not just for energy. But for care. For clarity. For joy.
What’s Inside
- The 5 burnout lunch types—and how to shift each one gently
- 10 serotonin-supporting lunch ideas (quick, nourishing, joyful)
- A step-by-step guide to create your Lunch Ritual, even in an office
- Sensory details, table setups, and prep ideas that make you want to eat again
- Coaching prompts that bring you back to yourself—bite by bite
Red flag check
- You skipped lunch more than 3x this week.
- You ate standing up, driving, or in a rush.
- You don’t remember what your last “meal” tasted like.
- You’re irritable by 3 PM and blame yourself for being “weak”.
This isn’t a weakness. It’s a warning.
And this guide?
It’s your way out.
This guide is not a diet. It’s not a planner.
It’s a sensory reset. A self-trust practice. A wellness ritual you can keep.
When you need a moment of real love in the middle of your day.
Let this guide be it.
You would love Lunch That Loves You Back if
- You eat at your desk.
- You don’t eat at all.
- You forgot what joy feels like in the middle of your day.
- You want to feel something again, and that something starts with lunch.
About this PDF guide
This guide was created by a certified health coach + corporate mom who skipped more lunches than she showed up to work. It’s NOT about food. It’s about RECOVERY. About anchoring your day with something that says,
“I matter, now.”
Additional information:
✔ 17-page printable PDF (A4)
✔ The 5 burnout lunch types, and how to shift each one
✔ 10 serotonin-supporting lunch ideas for focus + energy
✔ How to create a healing lunch ritual, even in an office cubicle
✔ Printable journaling prompts to reconnect with yourself
✔ Sensory add-ons, table setup inspiration, and a meal-prep plan that doesn’t feel like pressure
You don’t need more discipline.
You need a reason to come back to yourself.
This guide meets you where you are: tired, working, and doing your best. It gives you the first step to feeling like yourself again.
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