You know how busy your mornings can be.  You eat a fast breakfast, get in a sweat busting workout, shower, dress and just barely get to work on time.   And if you have a family to get out the door, your mornings are probably twice as challenging.   When you finally get to work you realize you don’t have any healthy meals packed for the day.  “Oh well”, you think.  I’ll get a salad at lunch and eat when I get home.  But what happens when you skip your mid morning and mid-afternoon snack?  What happens if you don’t get a balanced lunch?  Skipping meals and snacks can only lead to one thing……a ride on the very unpleasant blood sugar roller coaster.    Which means a energy crashes, sugar cravings and fat storage; not exactly what your looking for to get you through a busy work day.  The good news is it’s easy to eat well at work with a little know-how and preparation.  Whether your in meetings all day or are a travelling road warrior, anyone can do it!  Here’s how.

Tip #1- Prepare the night before for the next day.  Every night, my most successful clients take just 5 minutes to pack a lunch and two quick snacks (one for mid-morning, one for mid-afternoon) for the next day.   Some of my clients make it their ritual to pack their lunch the minute they get home from work, others prep after dinner.  Either way, packing the night before is one of the best habits you can make.  This way in the morning, there’s no worries.  You just grab and go!

Tip#2-  Have the right food on hand.  The next time your at the market, ask yourself what lunch and snack items would work for your busy day.  Do you sit at a cubicle and have the liberty to enjoy a more filling snack mid-morning and afternoon, or do you need something that you can munch on discreetly and finish within minutes?  Do you have access to a fridge at work or would purchasing a small cooler to store under your desk work for you? Is there a microwave you can use for lunch?  Asking yourself these important questions can help you to prepare successfully for your day.

Some easy snack ideas:
-Protein bars (can be eaten very quickly and discreetly!)
-protein powder in a shake cup with some water, a side of fruit and nuts
-string cheese and fruit
-cottage cheese, fruit and nuts (pre-mixed the night before)
-Fage Greek Yogurt Parfait (see your  Recipe tab, pre-mixed the night before)
-a quick turkey and avocado or turkey and cheese wrap

For lunch:
Quick tip:  For creative lunch ideas, purchase containers with lids such as gladware so you can pack leftovers from dinner or even salads with chicken for example.  This way, the options are endless.  If you made turkey meatballs with sauce for the week, they would make a great lunch.  Just pack in your gladware the night before and go!  And of course a sandwich or wrap is always an excellent choice.

Tip #3- Fit proof your work environment, just in case!  Even if you are always in the habit of packing the right stuff the night before, life can get in the way.  If you ever forget to pack or run out of food at home, it’s a good idea to keep a few items on hand at work. 
Protein bars are easy to store and don’t require refrigeration.  Keep a few at your desk and in your purse or briefcase.  If you do have a fridge at work, keep fruit and string cheese there for last minute snacks.  Also, protein powder, fruit and nuts are easy and can be stored at your desk at work.

With the right preparation and mind set, it’s simple to get in your balanced meals and snacks even at work.  Just use the 3 tips above and I guarantee your eating habits at work will improve!