Many people fail in their attempts to maintain a healthy eating diet plan because they do not know how to eat healthy at work.
It is more difficult to stay committed to a diet plan and lose weight when you are at work for a number of reasons:

  • your colleagues may ask you to eat with them, or eat out
  • you could have a lot of morning teas, put on by work with lots of yummy cakes
  • there is a biscuit tin in the tea room!

Since you will be spending a lot of time at your work place, you will be tempted more frequently to eat unhealthy food. If you want to learn the best ways to lose weight and how to eat healthy at work, you can follow these helpful tips:

Woman eating at desk

28 day plan

Eat Breakfast at Home

Breakfast is an essential meal, and you should try your best not to skip it. It provides the energy that is required for your body to function efficiently at the start of the day, and it also makes it easier for you to control your diet. If you do not eat anything in the morning, you may have difficulty controlling your hunger, and you may end up eating unhealthy food.
It is important to eat breakfast at home, because most breakfast foods that are sold outside of home are fattening contain little nutrition. Some of the best choices would be;

  • Oatmeal with fruit and nuts
  • Boiled egg on wholemeal toast
  • Smoked salmon and cheese on wholemeal toast
  • Quinoa with mixed berries and yoghurt sprinked with flaxseeds
  • See other healthy breakfast recipes here.

Invest in a mini blender to make quick and delicious morning protein smoothies to drink on your commute to work. Try the Healthy Mummy Smoothies and find some delicious healthy smoothie recipes here. Or depending on the type of kitchen you have at work, take your blender and leave it there!

Bring Healthy Snacks to Work

If you bring some healthy snacks to work, you do not have to eat fast food to suppress your hunger pangs. Some of the healthy snacks that you can bring include;

  • unsalted mixed nuts (almonds, walnuts, brazil nuts) the amount you should be eating should fit in the palm of your hand.
  • Fruits in a variety, apples, bananas, blueberries, strawberries
  • Whole wheat crackers with hommus or cheese
  • Boiled eggs
  • Cottage cheese blended with mixed seeds
  • Find more healthy eating snack ideas here


Bring lunch to work

Try bringing your healthy leftovers from the previous night, some suggestions would be:

  • Beef stir fry
  • Baked Salmon and salad/veggies
  • Chicken Salad with mixed seeds and try adding a few chick peas

Or if you dont have leftovers you could make:

  • Tinned tuna and wholemeal pasta with cherry tomotoes and a dash of olive oil
  • Fresh wholemeal roll with Turkey and salad
  • Smoked salmon and boiled eggs, avocado with a few sprouts added on top. Bring a nice wholemeal roll too
  • Look for more healthy lunch ideas here

We all have very busy lives and everything is so fast paced but remember to take time to eat and enjoy your lunch; you deserve it.
Eat slowly, chew well, stay off the computer; and your digestive system will thank you for it.
And join the 28 Day Weight Loss Challenge where you will gain access to daily meal and exercise plans as well as hundreds of recipes so that you always have options of foods to make ahead and take to work
Sarah Michelle Weir
Adv Dip in Nutritional Medicine
28 Day Challenge
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