One of the most common places that people say they slip up time and time again when it comes to maintaining their health and fitness program is in the office. With the high stress environment of the office, you’re more likely to skip your intermittent fasting routine, give in to high-sugar options, and stay sedentary for up to 10 hours. Let’s take a look at the benefits and easiest ways to eat healthier in the office.

Benefits of Healthy Eating in the Office

Won’t Be Tempted: Showing up to the office without a pre-packed lunch is going to increase your chances of being tempted by the lunch roll call. Unless your office is ordering from a restaurant that is friendly towards your weight loss and muscle building goals – which is doubtful – then you’re more likely to break that 80 / 20 rule that I talk about in my guide on eating well.

Maintain Energy and Mood: The midday slump that most office workers feel comes from two things: dehydration and lack of fuel. By drinking water throughout the day, especially in the afternoon, you can keep yourself alert and focused. What’s more, eating healthier options instead of sugar-based snacks is going to ensure you have energy to last you the rest of the day.

Increase Productivity: Continuing with the point above, simple sugar snacks lead to crashes, which is going to trash your productivity. Eating healthy in the office can help you stay with the work tasks at hand.

Easy Ways to Eat Healthier in the Office

Meal Prep: First, and most importantly, preparing your meals at home then bringing them to the office is going to be the foundation of eating healthier. Choose two days per week – I always choose Sunday and Wednesday – and cook large batches of food that you can put in plastic containers and heat up in the microwave. It’ll save you time, money, and your diet.

Focus on Protein: Protein is highly satiating, meaning you won’t feel hunger pangs 30 minutes after eating it. Whether you’re cooking or bringing in snacks, focus on high protein options such as whey protein, fat-free turkey jerky, and Greek yogurt.

Splurge Wisely: As I discuss in my e-book for overweight guys, splurging is okay, but be smart about it. Limit your portion sizes if you’re eating unhealthy items and contain the splurging to one meal only. It’s called a cheat meal, not a cheat day.

Stay Hydrated: As I mentioned above, staying hydrated throughout the day can help you stay productive but also keep you feeling full. This will help you avoid junk food pitfalls. There’s no universal rule but try to sip water throughout the day, drinking one full glass in the afternoon.

Supplement Accordingly: Supplements complement weight loss and muscle building. Taking the right supplements in the office can support those goals and boost productivity. Thermogenics such as Conjugated Linoleic Acid, green tea extract, and yohimbine help to burn extra calories and boost energy levels.

Do You Eat Healthy in the Office?

What are some of the ways that you resist the temptation of ordering out every day? What are your favorite protein snacks to bring in to the office? Any tips for fellow readers? Let me know in the comments below!

This Post Has 144 Comments

  1. I like to eat low-fat cottage cheese and a salad at lunch because it fills me up and keeps me full until dinner when I can splurge a little more on carbs.

  2. Pingback: xyz

  3. Do you have any kind of ideas for creating short articles?
    That’s where I always struggle and I just wind up
    staring empty display for long time.

  4. This post actually provided me stop briefly for thought, I ‘d
    not believed of this prior to.

  5. Enjoyed this post, it’s not everyday you encounter
    something so convincing. Have a fantastic day!

  6. It’s appropriate time to make a few plans for the longer term and
    it’s time to be happy. I’ve read this put up and if I may just I wish to recommend you few
    fascinating issues or tips. Perhaps you
    can write next articles referring to this article. I want
    to read more things approximately it!

  7. Thanks for one’s marvelous posting! I seriously enjoyed reading
    it, you happen to be a great author. I will make sure to bookmark your blog and will come back
    later in life. I want to encourage you to definitely continue your great writing, have a nice day!

  8. I’m curious to find out what blog platform you have been utilizing?
    I’m having some minor security problems with my
    latest blog and I would like to find something more safeguarded.
    Do you have any recommendations?

  9. Hello Dear, are you in fact visiting this website on a
    regular basis, if so afterward you will without doubt take
    nice experience.

  10. Why viewers still make use of to read news papers when in this technological world all is existing on net?

  11. You made various fine points there. I did a search on the subject and found the majority of persons will consent with your blog.

  12. I am extremely impressed together with your writing talents as smartly as
    with the layout in your blog. Is this a paid theme or did you modify it yourself?
    Either way stay up the nice quality writing, it’s uncommon to look a great weblog
    like this one these days..

  13. Someone necessarily lend a hand to make severely posts I’d state.
    This is the first time I frequented your web page and up to now?
    I amazed with the research you made to create this particular post incredible.
    Excellent process!

  14. Link exchange is nothing else but it is just placing the other person’s weblog link on your page at suitable place and other
    person will also do same in favor of you.

  15. Oh my goodness! Incredible article dude! Thanks, However I am going through troubles with your RSS.
    I don’t know why I cannot join it. Is there
    anyone else getting identical RSS issues? Anybody who knows the answer will you kindly respond?
    Thanx!!

  16. Hey! I could have sworn I’ve been to this site before but
    after browsing through some of the post I realized it’s new to me.
    Nonetheless, I’m definitely delighted I found it and I’ll be bookmarking
    and checking back frequently!

  17. Heya! I just wanted to ask if you ever have any problems
    with hackers? My last blog (wordpress) was hacked and I
    ended up losing many months of hard work due to no data
    backup. Do you have any solutions to prevent hackers?

  18. I go to see every day some blogs and blogs to read articles, but this website
    offers quality based posts.

  19. Very good information. Lucky me I discovered your blog by chance (stumbleupon).
    I’ve bookmarked it for later!

  20. Hola! I’ve been reading your blog for some time now and finally got
    the bravery to go ahead and give you a shout out from Houston Texas!
    Just wanted to tell you keep up the good job!

  21. Greate post. Keep writing such kind of information on your page.
    Im really impressed by it.
    Hey there, You have done a fantastic job. I will certainly digg it and personally recommend to my friends.
    I’m sure they will be benefited from this web site.

  22. Thanks to my father who told me about this blog, this website
    is genuinely remarkable.

  23. I absolutely love your website.. Great colors & theme.
    Did you build this amazing site yourself? Please reply back as
    I’m planning to create my very own site and would like to know where you got this from or what the theme is named.
    Thank you!

  24. auto like, Autoliker, auto liker, Status Auto Liker, Increase Likes, Status Liker, Photo Auto Liker, Autoliker, Auto Liker, ZFN Liker, Working Auto Liker, Autolike, autoliker, autolike, Autolike International, Auto Like, Photo Liker

  25. Appreciating the persistence you put into your
    website and detailed information you provide. It’s nice
    to come across a blog every once in a while that isn’t the same old rehashed material.
    Great read! I’ve saved your site and I’m including your RSS feeds to my Google account.

  26. Tremendous issues here. I am very happy to look your post.
    Thanks so much and I am having a look ahead to contact you.
    Will you please drop me a e-mail?

  27. Your style is unique in comparison to other folks I have read
    stuff from. Thank you for posting when you’ve got the opportunity, Guess
    I’ll just book mark this blog.

  28. Hello mates, how is everything, and what you desire to say on the topic of
    this paragraph, in my view its actually remarkable designed
    for me.

  29. Sweet blog! I found it while searching on Yahoo News.
    Do you have any suggestions on how to get listed in Yahoo News?
    I’ve been trying for a while but I never seem to get there!
    Many thanks

  30. Magnificent goods from you, man. I’ve understand your stuff previous to and you’re just too excellent.

    I actually like what you’ve acquired here, really like what you’re stating and the
    way in which you say it. You make it enjoyable and you still care for to keep it
    smart. I can’t wait to read far more from you. This is actually a terrific web site.

  31. Do you have a spam problem on this site; I also am a blogger, and I was wondering your situation; we have developed some nice
    methods and we are looking to trade techniques with other folks, why not shoot me an e-mail if interested.

  32. Today, I went to the beach front with my
    kids. I found a sea shell and gave it to my 4 year old daughter and said “You can hear the ocean if you put this to your ear.” She put
    the shell to her ear and screamed. There was a hermit crab inside and it pinched her ear.
    She never wants to go back! LoL I know this is completely
    off topic but I had to tell someone!

  33. Hi! This is my first comment here so I just wanted to give a quick shout out and say I genuinely
    enjoy reading your blog posts. Can you recommend any other blogs/websites/forums that cover the same subjects?
    Thanks a ton!

  34. I read this paragraph completely on the topic of the comparison of most up-to-date and
    earlier technologies, it’s remarkable article.

  35. Hi there! I know this is somewhat off topic but I was wondering if you
    knew where I could locate a captcha plugin for my comment form?
    I’m using the same blog platform as yours and I’m having trouble
    finding one? Thanks a lot!

  36. I don’t know if it’s just me or if perhaps everyone else experiencing problems with your blog.
    It appears as though some of the text in your posts are running
    off the screen. Can somebody else please comment and let me know if this is happening to them too?
    This could be a issue with my internet browser because I’ve had this happen previously.

    Cheers

  37. It is appropriate time to make some plans for the future and it’s time to be happy.

    I’ve read this post and if I could I desire to suggest you some interesting things or
    advice. Maybe you can write next articles referring to this article.
    I want to read even more things about it!

  38. Hey there would you mind stating which blog platform you’re working
    with? I’m planning to start my own blog in the near future but I’m having a
    difficult time choosing between BlogEngine/Wordpress/B2evolution and
    Drupal. The reason I ask is because your design seems different then most blogs and I’m looking for something unique.
    P.S My apologies for being off-topic but I had to ask!

  39. This post offers clear idea in support of the new users
    of blogging, that genuinely how to do blogging.

  40. Thank you for sharing your thoughts. I really appreciate your efforts and I will be waiting for your next write ups thanks once again.

  41. I’m no longer sure where you are getting your info, but good topic.

    I must spend a while finding out more or understanding more.
    Thank you for great information I used to be in search of
    this info for my mission.

  42. This site was… how do you say it? Relevant!!
    Finally I have found something that helped me. Kudos!

  43. I think the admin of this site is really working hard for his site, for the reason that here every material is quality
    based stuff.

  44. Currently it appears like Drupal is the best blogging
    platform out there right now. (from what I’ve read)
    Is that what you’re using on your blog?

  45. This is really interesting, You are a very skilled blogger.

    I’ve joined your rss feed and look forward to seeking more
    of your magnificent post. Also, I’ve shared your website in my social networks!

  46. It’s very trouble-free to find out any matter on web as compared to books,
    as I found this article at this web site.

  47. When I initially left a comment I appear to have clicked
    the -Notify me when new comments are added-
    checkbox and from now on whenever a comment is added I get 4 emails with
    the same comment. Perhaps there is a means you are able to remove me from that service?
    Appreciate it!

  48. Hi everyone, it’s my first go to see at this web site, and paragraph is genuinely fruitful in favor of me, keep up posting
    these types of articles.

  49. all the time i used to read smaller content which also clear their motive, and that is also happening with this piece of writing which I am reading now.

  50. Remarkable issues here. I’m very glad to see your article.
    Thanks a lot and I’m taking a look forward to touch you.
    Will you kindly drop me a e-mail?

  51. “I was just looking for this info for some time. After six hours of continuous Googleing, at last I got it in your site. I wonder what is the lack of Google strategy that don’t rank this type of informative web sites in top of the list. Normally the top websites are full of garbage.”

  52. I do not know if it’s just me or if perhaps everybody else encountering problems with your site.

    It looks like some of the written text within your posts are running off the screen. Can somebody else please comment and let me know if this is happening to them
    as well? This could be a problem with my browser because I’ve had this happen previously.
    Many thanks

  53. What’s up it’s me, I am also visiting this site on a
    regular basis, this site is actually fastidious and the people
    are really sharing good thoughts.

  54. Excellent website. Lots of useful information here. I am sending it to some pals ans additionally sharing in delicious. And of course, thanks for your effort!

  55. I have fun with, cause I found exactly what I used to be having a look for.
    You’ve ended my four day lengthy hunt! God Bless you man.
    Have a nice day. Bye

  56. Do you have a spam problem on this blog; I also am
    a blogger, and I was wondering your situation; many of us
    have created some nice practices and we are looking to swap
    methods with other folks, be sure to shoot me an e-mail if interested.

  57. It’s wonderful that you are getting thoughts from this post as well as from our argument made at this time.

  58. Hi there Dear, are you genuinely visiting this web site on a regular basis, if
    so then you will without doubt take pleasant knowledge.

Leave a Reply