What to Eat When Working From Home & Keeping it Healthy

Written by Peta Cullis

8 May 2020

Focusing on the positives, when working from home, take advantage of cooking foods you may not get time to prep in the morning normally before work such as a big salad or that are difficult to prepare at work such as eggs or perhaps are a bit on the nose for the work lunch room such as tuna or curries.

Here are my top lunches and snacks for when working at home:


  • Vegetable omelette
  • Salad bowl: spinach, capsicum, cherry tomato’s, cucumber, avocado,  beetroot, chicken, feta small tin Edgell chickpeas in balsamic dressing
  • Poached eggs with avocado on wholegrain toast
  • Vegetable soup
  • Leftovers e.g.  vegetable curry, stir-fry, risotto
  • Small wholegrain wrap with chicken and salad
  • Open grill with ham cheese and pineapple
  • Smoked salmon slices, avocado and spinach on a slice of wholegrain toast
  • Wholegrain crackers with cheese, tomato, tuna and
  • Falafel with brown rice, baby spinach, cheery tomato’s and shredded cheese
  • Zucchini slice with salad

Snacks (limit to 1-2 per day)

  • 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
  • Hommus 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 fa-ava beans

Water intake tends to decrease when working at home, keep a water bottle on your desk and aim to refill this twice throughout the day, this may reduce the urge to snack. Instead of getting up and going to the kitchen for a snack when you need a break aim to walk around the block, play with your pet, call a friend, fold some washing, do a facemask, start prepping dinner or literally any other planned activity away from your workspace. Overall, eating when at home should resemble eating when at work: structure and planning are the key to success!

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