Eating Healthy at Work

Tips for Eating Healthy at Work

PUBLISHED: 8.26.2020

The office is often the hardest place to stay healthy. I’ve compiled the ultimate list of healthy snacks for work. Bring on the energy!


Eating healthy at work isn’t hard to do – it just takes a little preparation, planning, and a determination to do it. Sounds pretty simple, right? Hey, we know it isn’t all that easy, which is why we’ve got some tips for eating healthy at work to help you along the way.

Breakfast is the most important part of the day

Beginning your day with breakfast is a smart idea for several reasons. First, if you let yourself get too hungry by skipping your morning meal, it’s harder to resist junk food when your stomach starts to rumble, or worse, when you get hangry.

What can you do to make breakfast simple and healthy? We suggest prepping smoothie packs to blend up and drink before you leave, or take with you, or another hearty, nutrient-rich breakfast. Whatever you choose – eating at home or taking it with you – it’s the first step to eating healthy each day.

How to eat healthy at work when you sit at a desk

Hydration is vital

Drink plenty of water during the day. Keep a glass or bottle of water next to your workspace. If you aren’t a fan of plain water, spice it up by infusing it with fruit, herbs, or even veggies. Or drink sparkling mineral water. (No diet soda, if you can help it!) Set a timer on your phone or try to drink a glass every hour.

Cut out high-calorie, sweetened beverages and cut down on coffee, especially if it’s sweetened. Both can be dehydrating and therefore have a negative effect when trying to stay hydrated. Plus those extra calories and sugar are definitely not good for you.

Did you know that sometimes “hunger” is actually thirst? If you’re between meals and have already eaten a snack, try drinking a glass of water first. Wait a little bit and see if you’re still hungry.

Another good tip is to drink a full glass of water before eating any meal to help fill you up and prevent overeating.

Packing Lunch For The Week

Take a healthy lunch break

Ah, the lovely lunch hour! It means you’ve made it halfway through your work day. Eating a healthy lunch is integral to sustaining you through the rest of your day and preventing afternoon slumps.

Pack as much nutrition into your lunch as you can, including healthy fats, protein, fiber, and as many fruits and veggies as you can.

Whenever possible, it’s a good idea to bring your lunch from home.

Pro tip: Start thinking about lunch the night before… at dinnertime.

Healthy dinner leftovers for lunch

When you make dinner, make enough to have leftovers for lunch. It’s really that simple. Maybe that means doubling, tripling, or even quadrupling a recipe so you have enough for tomorrow’s lunch or even the whole week. Try roasting large pans of vegetables or making salad jars out of the leftovers.

Consider eating less bread and simple carbs (rice and pasta) during the work day. Eating too much bread or carbs and then sitting all day isn’t so great for your body. Plus, eliminating even a small amount of carbs means there’s more room to fill up with fiber-rich and nutrient-dense extra veggies and fruit. Try this: bring all of the fixings for a sandwich, just leave out the bread. Or only bring the roasted veggies (or whatever you made) and not the pasta or rice from last night’s dinner. Or, even better, serve it over a bed of leafy greens.

By the way, start making your own salad dressings and sauces, too – less sugar, fewer additives, and less expensive.

If you have to order out or if lunch is being catered, choose the healthiest option or order a half portion. It goes without saying, but try to stay away from anything fried and opt for extra veggies whenever feasible. Ask for salad dressing on the side (or bring your own to keep in the fridge).

One final thought on lunches – consider splitting your lunch in half and eating half at lunchtime and the rest in the afternoon.

Healthy Snacks For Work

Simple & healthy snacks for work

Resist the temptation to hit up the vending machine, office candy bowl, or donuts in the break room by bringing your own snacks.

Look, snacking can be important to keep you from getting extra hungry between meals and gives you another opportunity to load up on some nutrients. That being said, it’s important to not go overboard.

Fill a drawer at your desk (or a shelf in the office fridge) with: dried fruit and nuts (or make your own trail mix), homemade energy bars, fresh fruit and veggies, yogurt, hard boiled eggs, chia pudding, or anything that’s unprocessed. (Smoothies are great for this, too!)

Be sure to include protein and healthy fats that will help keep you full.

To battle candy cravings, keep a bar of dark chocolate hidden away and enjoy a piece when you need it.

Oh, and about those work parties and potlucks? You can be the one known for bringing in the stuff that’s healthy, but also super tasty. Not just a bag of salad from the grocery store, but something that actually tastes really good. (Simple Green Meals has loads of recipes perfect for a potluck!) It’s really easy for people to bring in prepared desserts or treats from the grocery store, but you can take charge and put together a quick recipe that people will really like and it can still have lots of nutrients, and be good for your body.

Try eating away from your desk

Try not to eat at your desk if possible. By all means keep those snacks in your desk drawer, but try to get up and nosh away from your desk. Why is this important? Well, for one thing eating at your desk can encourage mindless eating and chances are you’ll be consuming too much without realizing it. Think: accidentally eating a whole bag of chips while watching television. Yeah, not good. Plus, you need to get up and move around periodically anyway, right?

Also, studies have been done that show eating at your desk is incredibly germy. Let’s just say you’d probably be better off eating in the office restroom than your desk. We’ll leave it at that.

Get moving and eat healthy at work

Go mobile

A big part of eating healthy at work is moving around. Get up periodically and move your body. For instance, go to bathroom on another floor, take a 5-7 minute walk around your building twice a day. For lunch time, take a walk before you eat. Take a snack with you on a walk around the building, like carrot sticks or yogurt.

Need more inspiration? Check out these great exercises you can do at work or even while sitting at your desk.

Final thoughts on eating healthy at work

Bottom line: plan ahead.

Plan your breakfasts, plan your lunches, plan your snacks, and especially, plan your dinners.

You’ll be less likely to eat too much or eat something unhealthy if you’ve got a prepped meal waiting for you at work and at home.


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  1. Jessica says:

    There are such great tips and tricks in here! Thanks for helping us figure out how to be healthier, even at work. 🙂

  2. Sheryl says:

    I’m good at meal prepping on weekends and eat healthy during work week. Need healthy snack ideas because I get bored easily. The past few weeks I have been doing salad in a jar. I struggle on vacations. Thank you for all the great ideas.

    • SGS Rawkstar Carissa says:

      Hey Sheryl,

      Glad these ideas are helpful to you! Hope your work week is much easier now for you 🙂

  3. Kanitha says:

    Thanks so much, the hummus and carrots are a great go to for me. I’m a nurse so I’m always on the go, it’s hard to get in my water intake at work since we can’t drink at our workstation. I’m going to try the idea of setting an alarm to remind me.

    • SGS Rawkstar Carissa says:

      Hey Kanitha,

      I love that idea! I hope it helps you increase your water intake.

      Let us know how it goes for you! 🙂

  4. Beth says:

    I spend far too much time sitting at my desk at work. These were some great tips. Thanks.

  5. Kim says:

    I’m usually good at precooking meals but not snacks… great suggestions!!

    • SGS Rawkstar Carissa says:

      Hey Kim,

      I am usually the opposite. I am a big snacker so I always make sure to have pre-made snacks on hand. I need this for my meals though 🙂

  6. Pamela says:

    Helpful advice. I work at home but it’s still a good idea for me.

    • SGS Rawkstar Carissa says:

      Hey Pamela,

      We love how these tips can be helpful to everyone no matter what their day entails.

      Enjoy!!! 🙂

  7. Erin says:

    Love the idea of taking in a recipe from Simple Green Meals for the next potluck (which we seem to have once a month!) Definitely doing that for my next one!

  8. Rebekah says:

    Great ideas and tips! I agree that being prepared has helped me a lot. Thanks Jen!

  9. Polly says:

    These are really good suggestions. I try to plan my breakfasts, lunches and snacks every day since those are usually eaten at work. I have several SGS cleanse recipes (like Meg’s Skillet Chili, Comfort Soup and Vegan Hash Cakes to name a few) that I continue to make and keep in single-serving sized bowls in my freezer for quick, healthy lunches. (I haven’t tried doing salad-in-a-jar yet, but it’s on my list!) And I still make Warrior Bars, which make a great breakfast. My dinner plans are sometimes up in the air, but I feel pretty good having made better choices throughout the work day.

    • SGS Rawkstar Carissa says:

      Hey Polly,

      Thank you for sharing that with us. Your plan sounds like a winner!! Glad you have a great system that works for you 🙂

  10. Jamela says:

    Very good suggestions, I will definitely try them thanks so much!

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