What do you eat to stop yourself from starving between meals at offices?

You need to eat more. Also, more protein well help you keep full. Yogurt, cereal and a cheese sandwich would not do it for me. Check my diary if you want.

I'd be starving, too. Muesli is usually high in calories and doesn't satisfy me for long. Maybe switch that out for a couple of eggs?
How about a snack mid-morning? Some fruit, perhaps?
Add some veggies (carrots, grape tomatoes, cucumber spears, etc) that are easy to eat with your sandwich.
Than a mid-afternoon snack.

It sounds as if you're eating most of your calories at night and that you need to spread them out more evenly over the day.

Are you eating back about half of your exercise calories? You should in order to fuel your workout. If you're not, you are most likely under eating and that will contribute to always feeling hungry.

I don't think feeling hungry is necessarily a bad thing unless you're just embarrassed by the rumblings. I like to have an itsu rice cake or a banana at around 10:30 to make it to lunchtime and then wait it out till dinner (feels like I earnt it) but this is just my habit

My normal mid morning snack is an apple and a baggie of baby carrots.

pandabear_ wrote: »

Yes, I am eating so much more in the evenings and a lot more balanced stuff. I am eating back nearly all of the exercise calories for dinner. Thanks, for the suggestion. I will try eggs instead.

Balance your food out over the day. You're not eating enough through the day by saving it all for the evening.

I eat enough food as to not be starving and I tend to eat a lot of whole, satiating foods.

I eat a relatively big (or at least filling) breakfast and a regular sized lunch. No snacks at work on most days. Feel free to look at my diary.

Instead of sandwich eat your protein with tons of veggies.
Non fat latte as a treat.
Be thankful you aren't at one of those places where the office life revolves around food.
In the end, hunger is your friend!

Incorporate more exercise into your life so you can eat more?

I'm not a vegan but I do make these bars and pre-package them for the week. I do play around with the type of nuts I put in, I'll add more sunflower and pumpkin seeds since they are lower calorie but they are dense - you will not be hungry for awhile after you have one. It is annoying because you have to add in all the calories yourself and then divide out by serving size, but it's worth it.
http://ohsheglows.com/2014/05/20/feel-good-hearty-granola-bars/
Also, I have trail mix and a pre measured 1/4 cup at my office so I know exactly what one serving is. I keep turkey jerky on hand as well, and I pre-cut fruit and veggies at home and leave them in containers at my fridge at work.

bendis2007 wrote: »

I pre-cut fruit and veggies at home and leave them in containers at my fridge at work.

That's what I do too. I also keep light snacks at my desk, like mixed nuts and pretzels. Then if you start feeling that mid-afternoon hunger, you can just grab one of your snacks to shut your stomach up until dinner. You can also try drinking some water, if you're not wanting to consume more calories. It sounds (and everyone else has been saying) that your calories are distributed more in the evening, so if it works for you, you might be able to shift some of those calories to earlier in the day. But if you prefer to eat more in the evening, I'd suggest eating fruit and veggies with lots of fiber as a snack. It takes your stomach a while to break them down, helping you feel full for longer. AND won't use up much of your calories.

I agree with what others said about more protein, adding veggies to your lunch, etc.

I drink a lot of water at work so I also really like the Wylers beef bouillon cubes. I put one in my coffee mug, add hot water from the cooler and just sip at my desk. The sodium helps me feel a lot more even and it's tasty.

My MFP pals recommended upping protein and fats. Now adays I usually have a snack after 3hrs (my lunch is 5hrs after I start) of 2 cheesesticks, or a cheesestick and some low-salt deli meat. I had to up my meat to 5oz, and eat 3+ servings of vegetables. There was also an interesting link on another thread about eating at a moderate pace, so even on snacks I've tried to slow down and take my time. - http://press.endocrine.org/doi/abs/10.1210/jc.2009-1018#sthash.ERGKo9rZ.dpuf

Check out my diary, it's totally open. I'm also working in an office. I usually have 3 meals here (breakfast, lunch and afternoon snack). I like to have a bit of a late breakfast (10am), I'm not usually hungry right in the morning. So I'll have cereal or instant oatmeal in the office. I try to find something with a lot of fibre as that will keep you full. But that usually lasts until lunch at about 12-1pm.

Lunch is full of vegetables and protein. I find protein keeps me full, and the vegetables provide some low calorie bulk to fill me up. I enjoy something hot. It's a little messier than a sandwich, but it's important that it be satsifying.

Then I can't wait until dinner, so I usually need something around 3-4pm. Veggie sticks and some sort of protein - ie. cheese, cream cheese, cottage cheese will do. A slice of deli meat, and cheese wrapped up in a lettuce leaf is just about a perfect snack that keeps me full. But sometimes it's just a granola bar, or a breakfast bar like Belvita.

Then I'm home by 6 or 7pm for dinner. Again, I make sure there is a good portion of protein and lots of vegetables. Usually fruit or berries for dessert. Sometimes accompanied by a greek yogurt or cheese.

Day done.

First off, you should probably eat more. Second off, eat more protein, for sure. Carbs + dairy won't be nearly as filling as veggies and meat. I advise packing a lunch ahead of time and bringing snacks to munch on every few hours. I, too, work at an office (plus have a 3 hour commute) so I know the feelz! I'll give you a run down of my basic day:

9:30AM - protein bar and coffee
11AM - banana
1PM - lunch (tuna, chicken, etc. with veggies)
4PM - snack (carrots and dip, snappea crisps, fruit, yogurt, etc.)
6PM - additional snack
8:30PM - dinner (meat and veggies)