The Office Life – The Perfect Day On A Plate For 9 To 5 Overachievers

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Though working 9-5 has a lot of benefits and allows you to separate your work and personal life to a bigger extent than other jobs, it still has one major drawback –  improper nutrition. Because you spend at least an hour getting to and from work, then proceed to spend your entire day at the office, you simply don’t have enough time to think about eating healthy. Still, don’t think that there’s nothing you can do about it. You can eat healthy and keep your productivity, no problem.

1. Talk to yourself

You may have already tried eating healthy but failed under the excuse that your work schedule just doesn’t allow it. In reality, you probably set unrealistic expectations for yourself and fell short. You’re not the first or last person to make this mistake, but it’s okay because you can fix it. The realization that you need discipline and not magical powers to stick to a routine should be your guiding light.

In that spirit, have a nice long conversation with yourself. Be honest and express all your worries and concerns but also hopes and goals. This will help you see what obstacles you need to overcome in order to get to your finish line. Communication is important, and as long as you have it with yourself, you’ll be able to implement any eating habits you want.

2. Prepare in advance

You can’t really cook at work, so you might as well prepare in advance. Meal prepping is one of the easiest and most effective ways to ensure you eat your healthy lunch at work. Instead of eating out with your coworkers, you can just as easily munch on something homemade at your desk. To make sure you really have something nice to eat every day, it might be best to prepare for a few days at a time.

It’s also a good idea to do weekly shopping. This way, you’ll always have the exact ingredients you need at home, allowing you to prepare your meals right away. This is important on a psychological level as you’ll never have the excuse or opportunity to just buy something unhealthy because you’re too lazy to go to the supermarket. You can use this method for every meal of the day.

3. Focus on breakfast

Breakfast really is the most important meal of the day. If you want to start your day right, make sure you have a healthy and strong breakfast. It’s best to eat as soon as you wake up, but sometimes your morning routine can take more time than you planned.

In these cases, it might be tempting to just skip breakfast altogether, but that’s a horrible and unhealthy idea as it just starves your body. It also takes away from your productivity and focus. Instead, make sure you always have something ready to take with you. Be it a breakfast smoothie or homemade muffin, it will play a major part in aiding your nutrition.

4. Lunch wisely

No matter how much you want to be healthy and prepare your meals in advance, sometimes it’s just impossible. Whether you’re too tired or just too busy, don’t hold it against yourself too much- you’re only human. That being said, this isn’t your opportunity to give up. It’s a chance to try harder and think outside the box.

We live in an age of fast communication and home food delivery, so use that to your advantage. Because people are aware of the negative effects of fast food, more and more healthy options are available. Now, up and coming places like My Muscle Chef deliver healthy and fresh food right to you. You get to decide on a meal plan and stick to it without doing all the cooking. In other words, your lunch hour just got healthier.

5. Stock up on healthy snacks

If you prefer to snack during your work hours, you still can. Make sure to have lots of healthy snacks with you, though. This means you should say goodbye to your office supply of chocolate and chips. Instead, opt for granola bars and fresh fruits and veggies. Not only are they healthier, but they’re also more filling.

This means you’ll need fewer snacks throughout the day, but also that you’ll have fewer cravings. The healthy sugars in the aforementioned snacks will satisfy your body’s needs, making you less prone to binging or stuffing yourself with fats and sugars. In other news, this also means you’ll be much more energized and focused. Just make sure to always have your healthy snacks with you.


These tips are fit for every 9-5 worker. You’ll find it’s much easier to stick to an eating routine when you have a coherent plan. We’re confident you’ll improve your quality of life as well as your health with the right organization and a little dedication. There’s no more excuse to postpone healthy decisions because of the hours you work.

Featured image: Unsplash

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The Office Life – T…

by Mianna Korben time to read: 3 min