For those in employment, a great proportion of the day is spent at work consuming at least a third of our daily calorie intake.

High stress levels, exhaustion, lack of physical activity and poor eating habits can all lead to a compromised Immune System, Depression, Obesity, or a decline in work productivity.  While eating a balanced and healthy diet won’t lessen the workload, it can surely better equip you to handle the additional strain without getting sick, burned out, or becoming inefficient.

It sure is easier to turn a can opener, than to make something healthy on those evenings when paperwork is piled sky high and the boss is on your ass (WELL, NOT LITERALLY) to get the job done.  A little junk  food wont harm you,  but overtime habits may begin to form where you find yourself doing this more often.  Eventually this will lead to a downward spiral and you will inevitably develop a cold or something even worse. Proper nutrition is vital for survival and overall well being.  It is crucial to eat well-balanced meals, especially during stressful times.

This blog post is intended to provide some tips on avoiding becoming sick while having a hectic schedule and help you with a few recipes which you can cook easily and carry on the go.

So, lets begin.


Ewww not the left over in your plate from dinner last night.

Make an extra portion when you’re cooking dinner each night, and you’ll have a healthy lunch to take to the office the next day. Store them in a fridge and get it the next day.

(I’m sure you’re like – We know this, DUH!)

hmm..moving on ..


Keep your wallet, bag, and car ready for moments when hunger strikes and a healthy snack is in need. Dried fruits, mixed nuts, apples, oranges, and cereals stay fresh and transport easily – especially when stored in air tight containers. If you don’t plan ahead and pack your lunch, you might be tempted to use that as an excuse to eat out or grab something convenient instead.  If the planning, preparing and packing sounds like a hassle, focus on how much healthier you’ll be for doing it.


Keep chugging water throughout the day! Start each day with a full bottle of water at your desk and make an effort to drink water often starting first thing in the morning. You’ll stay hydrated and energized.


Whole wheat chapati’s  are a great way to wrap in some healthy fillings. Try tomatoes, shredded lettuce, low-fat cheese, shredded chicken and beans. You can even buy ready- to-eat chapati’s which will save you time and hassle of cooking. Brown bread is also another option.  Slap on some peanut butter and you got yourself a badass chicken sammich nomsayin?


Salads are a great way to enjoy a wide variety of vegetables, beans, nuts, seeds, fruits, and fish or lean meat for lunch. The combinations that can be created are limited only by your imagination, personal tastes, and dietary needs.

Mix up a fresh salad with 2 cups of spinach (rich in energy-boosting magnesium), 1 cup of antioxidant-packed strawberries, and 1/2 cup of kidney or black beans and one large hard-boiled egg for extra protein.  You can use any Vinaigrette, Balsamic Vinegar or Olive Oil as your salad dressing. You could also throw in some pomegranate or any fruits to keep it interesting.



Ive made short list of my staple grocery foods which may also aid you in losing weight and making healthier food choices.


-Chicken breast

-Peanut butter



-Whole wheat muesli/cereals


-Oats (I prefer the flavored oats)

-Slim milk


-Celery sticks



-Crackers (I would suggest you to carry a Nutrichoice cracker in your bag AT ALL TIMES. (Ive tried them all, and NutriChoice has the best biscuits, they are low in sugar and calories.)


I also like to top off my meal with something sweet for my sweet tooth.

Flavored yoghurt is my favorite choice. They come in strawberry and mango flavors.

Tropical fruits


A small 1 rupee toffee

Sugar-free gum

The above food choices works just fine to hold my cravings at bay, and prevent binges.

Bonus tip: Try brushing your teeth when you crave something really bad. This this can help break the cycle of eating out of boredom. TRY IT!!


With all said and done, the best way to eat healthy at work is to prepare meals in your home to take to the workplace. PLANNING ahead, will help you cope with all the stress leading to making poor food choices. To avoid fatigue and get the most from your day, eating right is very essential.

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