Need motivation to eat well in an office job
lauramccormack96
Posts: 1 Member
It's sooo hard for me to eat well when I'm at work, spending 9 hours at a desk each day makes me just pick at foods. I'm a vegetarian, what should I start snacking on? (fruit doesn't fill me up)
2
Replies
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I don't eat breakfast.
Then I have the following during the day ...
10:30 am - crackers and cheese
12:30 pm - banana
2:00 pm - lunch
3:30 pm - yogurt
4:45 pm - apple
And when I get home ...
6:00 pm - cottage cheese, cucumber slices and some rye crackers
8:00 pm - dinner
9:30 pm - yogurt
11:00 pm - toast with honey
That works for me.
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I weigh out my snacks and pre-log with my meals, I have a light breakfast at work around 9/9:30am (usually weetabix plain or with some blueberries), snack again about 10:30/11am (normally 1 sweet/1 savoury around 100-150 cals each) and then don't really snack in the afternoons, this week my prepped snacks include:
- 30g Bombay Mix
- 30g Dry Roasted Nuts
- Homemade Protein Muffins (this week I made Lemon, Chia & Sunflower Seed ones)
- Cacao Mint Protein Bombs
- Light Babybel cheese
You could have anything you liked really as long as it fits your calorie intake for the day. Other things that I have taken in for snacks are carrot batons with some low fat philadelphia, celery and reduced fat hummus, Olives, Bagel Thin with a little butter, Cottage Cheese with Black Pepper and Nakd Bars.2 -
If you have access to a fridge (and these foods fit your vegetarianism):
- Cottage Cheese
- Mini babybel type cheeses
- Hardboiled eggs
non-fridge foods:- Almonds
- Walnuts
- Peanut butter and rice cakes
- Nuttella and rice cakes
Note that all of these may be described as calorie dense, but that is the stuff that I find fills me up (no surprise there!) I can manage these in my daily allowance but I need to be extra vigilant with weighing these types of calorie dense foods. I have a small set of digital scales in my office drawer for this.2 -
I like Graze boxes but you could make up your own. Weigh out some nuts, chocolate raisins, pumpkin seeds etc. Salted pretzels are a good snack. You could make your own popcorn and take a tub of it with you, that's always a good thing to pick at. Meat substitutes too, you could cook up little chicken pieces and eat them cold or heat them up, they're surprisingly low in calories.3
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Having energy and concentration to do your job should be motivation to eat well.
Looking forward to good meals should be motivation to stop the picking at foods.
If you don't have lunch breaks, demand that you get it.
What do you like to eat?1 -
Actually, work distracts me from eating. Never had a problem with snacking at work. It's when I'm sitting around with nothing to do at home (like right now) that I might start wanting to snack. Maybe you just aren't busy enough? Try and get up and take a walk around frequently. Drink water or tea instead. Don't keep food within reach at your workspace. Make it a PITA to get to, and you'll be less likely to do it.1
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kommodevaran wrote: »Having energy and concentration to do your job should be motivation to eat well.
Looking forward to good meals should be motivation to stop the picking at foods.
If you don't have lunch breaks, demand that you get it.
What do you like to eat?
I should point out I have a decent meal at lunch time too (usually 300-500 cal meal), but it's eaten at my desk. That's a personal choice not something the company insists on. I would still pick at food in the morning as I can't eat a big breakfast, picking at food over the day is not necessarily a bad thing.0 -
Make sure you pair your snacks - so if fruit doesn't fill you up, eat some grapes but pair with a cube of cheddar; or eat raisins but pair with almonds, etc.
Wholegrain crackers are nice for a bit of crunch too.
ETA: I started an office job at 135lbs, am now 189lbs. If THAT isn't motivation for you I don't know what is! Catch it before you get fat like me.4 -
No one else can give you motivation, it's an internal thing.
If you want to change your body for the better then you will do what you need to do.5 -
Yeah, eating at work is not my idea of a good time. I mean, we have space and equipment to have or make a meal, and I bring my lunch from home 99.9% of the time, but just grazing in the office doesnt appeal to me - too many people in and out of the area, with their germy little hands and their sneezing and coughing and god knows what else. And our office is down the hall from a walk in clinic - gack!!! Its a super effective deterrent for me to snacking at work.1
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I pack all my food in the morning to cover lunch and snacks, and it's all prelogged. If it's in the box, I can eat it. If it isn't, I don't.
Unless it's free cake. I reserve the right to make exceptions for free cake.
But if I have to pay for it, I'm not eating it.
Usually.5 -
CattOfTheGarage wrote: »I pack all my food in the morning to cover lunch and snacks, and it's all prelogged. If it's in the box, I can eat it. If it isn't, I don't.
Unless it's free cake. I reserve the right to make exceptions for free cake.
But if I have to pay for it, I'm not eating it.
Usually.
All this +1. I got a large lunch tote and pre-pack, measure/weigh, and log everything I put in it (breakfast, 2 snacks, and lunch). That's my allotment at work. But, yeah, the cake.....1 -
I log all my food into MFP in the morning, pack it, and that's all I eat at work. I don't go out for lunch and I rarely eat the treats other people bring. If I do want to eat something someone else brought, I check my log and see if I want/can make room for it. Sometimes I do and sometimes I don't.1
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I brown bag my breakfast, lunch, and snacks for the day...I stick with what's in my large food tote for the most part.1
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I work 10 hours a day at a desk job. I have (what my co-workers call) my 'snack drawer' that is full of healthy snacks like turkey jerky, some granola bars, some protein bars, nuts, etc. I try and only buy things that come pre-packaged; like a won't buy a giant bag of trail mix or nuts because I would just sit there and eat handfuls at a time but it is a conscious effort to have to open a second bag/helping of something!
I usually have a protein shake and coffee for breakfast, a morning snack, lunch, and an afternoon snack at work and eat dinner once I am home. I find eating smaller portions spread throughout the day helps me to feel full. I usually don't eat any treats that people bring in (again, except for maybe cake!
lol but that will usually replace a snack and I will eat a smaller snack for the second snack that day or skip it all together to fit it in!)! 0 -
quiksylver296 wrote: »I log all my food into MFP in the morning, pack it, and that's all I eat at work. I don't go out for lunch and I rarely eat the treats other people bring. If I do want to eat something someone else brought, I check my log and see if I want/can make room for it. Sometimes I do and sometimes I don't.
Wow I simply cannot tolerate this kind of restriction for myself. To me, this akin to a mental prison!!!!
Today some coworkers brought in donuts for everyone. I'm thinking about having a second (much much later when extra left)
I almost never pack lunch from home. It's hard enough to deal the drudgery, repetitiveness of work/life, I don't need to promote it.0 -
I eat all day long. I measure out serving sizes of fruit, veggies, hummus, toast with peanut butter, cheese and yogurt. I eat my veggies raw or sometimes I steam them in the microwave if I want something hot. I also like to make veggie soup broth and drink it from a cup. I pretty much eat every hour and don't usually feel hungry. Good luck!!0
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I work in an office environment, too. THANKFULLY I work at home 3 of the 5 days. I swear... they are always eating. I actually just got this message earlier:
NEXT THURSDAY the 16th is our All Department meeting. It has been suggested that we have a hot dog extravaganza. With a toppings bar and sides of bbq beans, coleslaw, potato salad, and chips and dips and dessert...thoughts? anyone want to volunteer for a topping?
My tip? AVOID it. I know it sucks... but it all adds up! I just don't participate. Occasionally we will do something "healthy" like a salad potluck, but 90% of the time it's junk and it's hard to track and I need to be able to be held accountable... a dip here, a bite there... ruins my day.
So, I keep these staples in my drawer to keep me from indulging/giving in:
Protein powder
Protein bars
low sugar oatmeal packets
flavored tea
crystal light
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endlessfall16 wrote: »quiksylver296 wrote: »I log all my food into MFP in the morning, pack it, and that's all I eat at work. I don't go out for lunch and I rarely eat the treats other people bring. If I do want to eat something someone else brought, I check my log and see if I want/can make room for it. Sometimes I do and sometimes I don't.
Wow I simply cannot tolerate this kind of restriction for myself. To me, this akin to a mental prison!!!!
Today some coworkers brought in donuts for everyone. I'm thinking about having a second (much much later when extra left)
I almost never pack lunch from home. It's hard enough to deal the drudgery, repetitiveness of work/life, I don't need to promote it.
Wow. Really? Just goes to show we are all different.
It's not just health for me, it's money, too. Personally I hate the idea of working all those hours and then blowing the proceeds on the sort of low quality overpriced food options that tend to exist near offices. Work to me is an unfortunate necessity and I would far rather economise on lunch and work as few hours as I can get away with.
Anyway, I love my packed lunches. I make them pretty. Today I had red pepper pasta with breaded turkey, and there was a home made brownie that brought me joy.
For the record, I would have had a doughnut, too. That's too good to pass up.5 -
I make sure all my meals including snacks are prepared for in advance. We have a fridge at my work place, so I keep tuna, bread, olives, tomatoes (sandwich ingredients lol), I also keep Greek yogurt in the fridge. I keep protein bars and other snacks in a drawer in case I get hungry. That way I do not get tempted by the vending machine or office food.0
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I recognise that I am very lucky - I live very close to work. It's about 10min walk. So I come home for lunch. For me, this breaks up the work day and gives me more options for lunch.
But I always keep two small packets of chips with me at work. One for eating around 10am, the other for eating around 3am, and then I am all good.0 -
CattOfTheGarage wrote: »endlessfall16 wrote: »quiksylver296 wrote: »I log all my food into MFP in the morning, pack it, and that's all I eat at work. I don't go out for lunch and I rarely eat the treats other people bring. If I do want to eat something someone else brought, I check my log and see if I want/can make room for it. Sometimes I do and sometimes I don't.
Wow I simply cannot tolerate this kind of restriction for myself. To me, this akin to a mental prison!!!!
Today some coworkers brought in donuts for everyone. I'm thinking about having a second (much much later when extra left)
I almost never pack lunch from home. It's hard enough to deal the drudgery, repetitiveness of work/life, I don't need to promote it.
Wow. Really? Just goes to show we are all different.
It's not just health for me, it's money, too. Personally I hate the idea of working all those hours and then blowing the proceeds on the sort of low quality overpriced food options that tend to exist near offices. Work to me is an unfortunate necessity and I would far rather economise on lunch and work as few hours as I can get away with.
Anyway, I love my packed lunches. I make them pretty. Today I had red pepper pasta with breaded turkey, and there was a home made brownie that brought me joy.
For the record, I would have had a doughnut, too. That's too good to pass up.
Same here!
I can't afford to be eating out at lunch/snacks. I'm taking my $$ and using it for other goals.
I change up my lunch whenever I feel like it. I actually found weighing my food to be liberating b/c I make 'room' for my dessert every day and I don't feel guilty about eating it. My office will have cookies or birthday cakes on occasion and I partake in that too sometimes. I'm mindful of the portion and b/c I know exactly what I've had for the rest of the day, I don't stress too much on whether I've totally blown through my calories with that 1 piece.
My snacks will vary and partly depends on what I'm craving. Lately, I've been really enjoying a slice of Dave's Killer Bread and peanut butter. Other days I've done a slice of Havarti and some deli meat. 2% Fage greek yogurt + ground flaxseed + whey protein powder has been in heavy rotation for awhile b/c I just love the combo. I also will have a Kirkland high protein bar. Hubby likes baby carrots and hummus.
I try to incorporate protein and some fat in all my snacks b/c I've found that keeps me full longer than eating just carbs.1 -
endlessfall16 wrote: »quiksylver296 wrote: »I log all my food into MFP in the morning, pack it, and that's all I eat at work. I don't go out for lunch and I rarely eat the treats other people bring. If I do want to eat something someone else brought, I check my log and see if I want/can make room for it. Sometimes I do and sometimes I don't.
Wow I simply cannot tolerate this kind of restriction for myself. To me, this akin to a mental prison!!!!
Today some coworkers brought in donuts for everyone. I'm thinking about having a second (much much later when extra left)
I almost never pack lunch from home. It's hard enough to deal the drudgery, repetitiveness of work/life, I don't need to promote it.
Funny. Different strokes for different folks, huh? I get bored eating out all the time and have much better success when I meal plan.
And...if they're good doughnuts, I can and have eaten more than one! But not crappy doughnuts, only awesome ones. (IMO, Krispy Kreme are crappy.) But, it's good to know what it's going to do to the rest of my day. Would I rather have that doughnut, or pizza night with my family later, for example.3 -
I work in an office, I never have an issue. In fact it's easier than being at home because routine. I generally have my 400ml Apex coffee flask in the morning (keeps hot for 5 hours) so that keeps me busy and I don't need breakfast. I have lunch at 12 and I finish at 4pm so by the time I catch the bus home and we've made dinner it's 5:30 and I'm fine. I struggle on the weekends because my hubby likes to eat.1
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kristikitter wrote: »Make sure you pair your snacks - so if fruit doesn't fill you up, eat some grapes but pair with a cube of cheddar; or eat raisins but pair with almonds, etc.
Wholegrain crackers are nice for a bit of crunch too.
ETA: I started an office job at 135lbs, am now 189lbs. If THAT isn't motivation for you I don't know what is! Catch it before you get fat like me.
When I have sufficient protein (and sleep) I don't get the munchies, so count me as another vote with pairing fruit or veggies with something with fat and protein.
I like:
* Apples with cheese or nuts
* Carrots with hummus or almonds
* Hard boiled eggs with roasted salted sunflower seeds
I used to keep nuts in my desk, carrots and cheese in the frig, and make hard boiled eggs on the weekend.0 -
quiksylver296 wrote: »I log all my food into MFP in the morning, pack it, and that's all I eat at work. I don't go out for lunch and I rarely eat the treats other people bring. If I do want to eat something someone else brought, I check my log and see if I want/can make room for it. Sometimes I do and sometimes I don't.
Yep ... that's pretty much what I do.
And it gets easier as you go along to pass up whatever people have brought into work.
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I usually snack on fruit and nuts. I always have the following in my office: nuts, trail mix, granola, fruit (usually apples, oranges, grapefruit, strawberries, pineapple, and/or pears), oatmeal, and seed crackers. Sometimes I'll have avocado toast, a smoothie, soup, or hummus and cucumbers or carrots.0
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I keep snacks at my desk for those days when I just have hunger strike. Usually its the 100cal pack of cashews (so small, so sad aww
), a snack bar (like a chia/fruit/nut kind), goldish (or in this case, penguins!), beef jerky, fruit leather (aka adult fruit rollup), and in case of missed meal emergencies I have the single serve cereal container.
I find the hardest part about having non-perishable snacks is they're either full of salt (preservatives, I know) or sweet. My coworkers tease me for my snack drawer, but in all reality, the most I'm in it is to grab a bag of tea or plastic utensils. Like the chocolate on my desk it's out of sight, out of mind.
If a fridge is no mind (I work in a call center, so not always easy to get up and go to the fridge), store some pre-portioned hummus, if you eat cheese some cheese sticks, prepared veggies.0 -
I pack a bento box (lunch box with lots of little compartments) that I fill with mostly vegetables. Maybe one compartment with fruit. And an ounce of cheese. I also found single serve 100 cal containers of guacamole at Costco last time we were there - so I've been packing one of those too. Carrot sticks and cauliflower with guacamole is quite satisfying and very tasty.
I also keep a box of Triscuits and a variety of protein bars in my desk drawer. And I think I have some nuts and dried fruit in there too.
I also have a mini fridge which is mostly for keeping my diet soda cold - but also holds yogurt.
Finally, I have a kettle in my office. I find that peppermint tea does a wonderful job of substituting for "idle snacking" as long as I'm not really really hungry.0
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