Do you struggle to eat healthy when working from home? It’s a common problem that we talk to our clients about. Working from home has its pros and cons. Some people find that it’s easier to eat healthy when working from home, because the temptation of eating out and junk food isn’t there.

But if you struggle to eat healthy at home, then making it your work place can make things harder! Don’t worry. You’re not alone, and our helpful tips will allow you to plan your work day a little easier.

Take advantage of work from home meal prep

First of all, there’s a lot of positives for your meal prep if you work from home. Focus on these! Take advantage of cooking foods you wouldn’t want to prep before leaving the house to work. For example, big salads, boiled eggs, or “smelly” foods like tuna salad sandwiches or curries.

Eat healthy when working from home: planning for lunches

Our top lunches that we recommend as perfect to eat healthy when working from home include:

• Vegetable omelette: throw together eggs, cheese, a dash of milk, mushrooms, grated carrot and zucchini, diced capsicum and you have a delicious – and healthy – lunch omelette.
• Salad bowl: spinach, capsicum, cherry tomatoes, cucumber, avocado, beetroot, chicken, feta, and a small tin of chickpeas, with a balsamic dressing to finish. Grill chicken in advance for the week to simplify even further.
• Poached eggs with avocado on wholegrain toast: a quick, easy and healthy lunch.
• Vegetable soup: perfect for cooking in batches on the weekend to make work lunches quick and easy.
• Leftovers! A favourite of ours, because what could be easier? Think vegetable curry, stir-fry, risotto: cook a little extra at dinner time and you’re set for the next day.
• Chicken or ham salad wrap: easy to throw together and easy to eat.
• Open grill sandwich with tomato paste, ham, cheese and pineapple: the fresh addition of pineapple makes this feel like a treat.
• Smoked salmon slices, avocado and spinach on a slice of wholegrain toast.
• Wholegrain crackers with cheese, tomato and tuna: crackers are an easy pantry food to always have on hand, and there are plenty of delicious, healthy wholegrain options.
• Falafel with brown rice, baby spinach, cheery tomatoes and shredded cheese. Felafel is easy to make with a packet mix – most are “just add water!” – and they can be made in advance in batches, to simplify lunchtime.
• Zucchini slice with salad: a delicious alternative to omelette with all the protein and nutrients to keep you feeling full.

No matter your lunch tastes, with a bit of forethought, it’s easy to plan for a healthy lunch when working from home.

Best snacks to eat healthy when working from home

Snacking can be a big temptation when working from home. Try to aim for 1-2 snacks a day, between your major meals. These are our top snacks for a healthy mid-morning or mid-afternoon boost:

• Natural yoghurt with berries.
• Air-popped popcorn.
• Cheese and tomato or nut butter on wholegrain crackers.
• Bliss balls made with oats or dried fruit.
• Boiled egg.
• Hummus or tzatziki dip, with veggie sticks or wholegrain crackers.
• Fruit.
• Hot drinks such as cuppa soup or reduced sugar milo.
• Small serve of unsalted nuts.
• Wholegrain muesli bar.
• Roasted chickpeas or fava beans.

Water intake tends to decrease when working at home. Be aware and keep a water bottle on your desk to stay hydrated. It might help to use a water timer to remind you, too! Aim to refill your bottle at least twice throughout the day.  

What if I can’t help snacking while working from home?

Having plenty of water can help reduce the urge to snack. Instead of getting up and going to the kitchen for a snack when you need a break, try some of these activities instead:

• Go for a brisk walk around the block, or jump on the treadmill or exercise bike for 10 minutes.
• Play with your pet.
• Call a friend for a quick hello.
• Fold some washing.
• Do a facemask.
• Start prepping dinner.
• Do a little gardening.

Taking breaks with other planned activities away from your workspace can help make the day feel less monotonous. Overall, eating when at home should resemble eating when at work: structure and planning are the key to success!

Need help planning your meals? One of our qualified Dietitians can help take the uncertainty out of what to eat when working from home, so that you can feel confident in making healthy choices. Reach out to book an appointment near you today.