When it comes to eating healthy at work, one of the biggest challenges is time and energy after work in the evenings or early in the morning. Our guide is all about showing you how to prepare ahead so that you always have a wholesome meal and snack on hand, whether you’re eating a packed lunch at the office or working from home.
STEP 1 – Plan ahead
Before you go grocery shopping each week, write down some ideas on what you’d like to eat for lunch and what kind of snacks you’re craving. Add the ingredients to your shopping list and make sure to stick to it once you get to the supermarket.
STEP 2 – Meal prep
And don’t panic, this doesn’t have to mean prepping for hours and hours on a Sunday. Now that you’ve been shopping, simply chop up your veggies and cook your protein of choice to throw into a salad, leftovers or onto a sandwich. If you’re really pressed for time in the morning, remove the pressure by eating breakfast at work. Make individual containers of overnight oats to just and grab-and-go from the fridge on your way out the door in the morning. If you aren’t confident about cracking the meal planning code, don’t worry. Our founder, Chloe McLeod, can teach you to meal prep like a pro.
STEP 3 – Balance your plate
Try to ensure that each of your meals and snacks contain protein, fibre, healthy fats and lots of colour in the form of fruit and veggies. This will help keep you fuller for longer and you’ll be less likely to reach for something unhealthy during that afternoon slump.
Healthy meal and snack ideas for work
Your work lunch should always include:
- A lean protein like chicken breast, tuna, tofu, lentils or legumes
- Healthy fats such as avocado, extra-virgin olive oil or nuts and seeds
- And lastly, a wide variety of colour in your vegetables and/or fruit
Some examples of a healthy work lunch include:
- Tuna, rice and avocado salad
- Wholegrain wrap filled with chicken, cheese, salad and an apple
- Egg-mayo and salad sandwich
- Falafel bowl with sweet potato, edamame, salad and olive oil dressing
- Mexican bowl with beans, cheese, corn and salad.
When it comes to snacks, eating between meals can help to prevent overeating at main meals. However, it’s important you’re snacking on the right foods that include protein, fibre and some fats to keep you satisfied until your next meal.
Some of our favourite healthy snack ideas include:
- Greek yoghurt with nuts and berries
- Protein powder/yoghurt smoothie with banana & peanut butter
- Wholegrain crackers with cheese slices, tomato and avocado
- Rice cakes with hummus and veggie sticks
- A mezze plate of carrots, celery and capsicum, boiled eggs, avocado and wholegrain crackers
- A slice of grainy sourdough topped with cottage cheese & tomato, ricotta & berries, or avocado & smoked salmon