A Guide To Eating Well at Work
Lately there’s been a move by employers to bring employees back to the office, so we’re here to help you keep your healthy habits going while you do!
This means a few things: no more rolling out of bed and hopping on Zoom in pajamas, and no more having our fridge or kitchen conveniently just steps away. It’s time to get back into the habit of packing and bringing lunch to work.
Bringing your own lunch has so many benefits—it saves money, gives you control over your nutrition, and can even help you feel more energized throughout the day. But let’s be honest, it can also feel like one more thing to plan for in our already busy schedules. That’s why I’m breaking it down into three simple considerations:
1. Make Time to Eat Lunch
One of the biggest challenges of eating at the office is actually making time to eat. How often have you found yourself working through lunch, scarfing down food between emails, or multitasking with a fork in one hand and a mouse in the other?
While it might seem productive, eating while distracted can lead to poor digestion and lower satisfaction with your meal. Instead, schedule at least 15 to 30 minutes to step away from your desk. Whether you eat in a breakroom, take a walk outside, or sit at a designated lunch area, giving yourself that mental break will help you return to work refreshed, focused, and ready to tackle your tasks.
Pro Tip: Put your lunch break on your calendar like any other meeting! Treat it as a non-negotiable appointment with yourself.
2. Plan for Your Eating Environment
Where you eat at work can greatly impact what you’re able to bring for lunch. Ask yourself:
Do you have access to a fridge? If so, you can bring perishable items like yogurt, salads, or deli meats. If not, opt for shelf-stable options like whole-grain wraps, nuts, or dried fruit.
Is there a microwave available? If you love leftovers, this will help you determine if you can reheat meals or if you should pack cold options like grain bowls or sandwiches.
Do you need a good lunch container? Investing in an insulated lunchbox and reusable containers can make a big difference in keeping your food fresh and easy to transport.
Thinking ahead about these factors will make your lunch routine much smoother!
3. What to Pack in Your Lunch
A well-balanced lunch can keep you full, energized, and focused throughout the afternoon. Try to include:
Protein (to keep you full and focused) – Examples: Chicken, tofu, beans, Greek yogurt, eggs, or cottage cheese.
Fiber (for gut health and energy) – Examples: Vegetables, whole grains, beans, lentils, or fruit.
Healthy fats (for satiety and brain function) – Examples: Avocados, nuts, seeds, olive oil, or nut butter.
4. Easy Lunch Ideas for Work
If you need inspiration, here are a few simple, packable lunch ideas:
Mediterranean Power Bowl – Quinoa, grilled chicken, cherry tomatoes, cucumbers, feta cheese, and hummus.
Mason Jar Salad – Layer leafy greens, chickpeas, shredded carrots, bell peppers, grilled salmon, and dressing at the bottom to keep it fresh.
Turkey & Avocado Wrap – Whole wheat tortilla, turkey slices, avocado, spinach, and mustard.
Protein Snack Box – Boiled eggs, cheese slices, cut up veggies, almonds, and grapes.
Overnight Oats – Oats soaked in almond milk with chia seeds, banana, and peanut butter for an easy grab-and-go option.
By planning ahead and bringing a lunch that fits your lifestyle, you’ll set yourself up for success at the office. Plus, you’ll save money and avoid the temptation of fast food or vending machine snacks!
When working with a health coach at Studio 9-to-5, we will help you create wellness goals that support building healthier habits. With some accountability, we’ll help create a plan that works for your lifestyle and keeps you on track.
Let’s make your wellness goals a reality—connect with us at Coach@studio9to5wellness.com, and let’s get started!