How to eat healthy at the office

Anyone who works in an office will know that eating healthy is a daily challenge. When you get to that mid-morning craving or afternoon caffeine slump, the first thing you do is head straight for the vending machine! If you’re anything like me, fruit just doesn’t fill the void! However, there are healthy options out there that don’t require hours slaving over the cooker the night before to prepare and that are extremely nutritious.

Here are some of my go-to snack options when I’m craving something sweet during the working day;

1. Banana Pancake

I can’t explain how good these are! I was first introduced to these little gems from a fitness trainer Nikoletta – check her out!

They are so simple to make! All you need is 1 banana, 1 egg, seeds (pumpkin, chia, linseed, or anything you like!) and peanut butter (optional). Mix it all together and pop it onto a pan using frylight (I use the coconut flavor as it adds to the taste). Once cooked, pop it onto a plate and sprinkle with some Canderel or natural sweeteners.

If I’m feeling really creative, I mix some frozen berries in a pan with some sugar and when they are nice and soft, drizzle over the top of the pancake. You can even add a dollop of Greek yogurt (I love the Fage brand as the consistency is like ice-cream). And there you have it! A beautiful breakfast or post dinner snack packed with protein!

2. Egg Muffins

Egg muffins are probably the most convenient thing I have ever made. They are great when you are running late and don’t have time for breakfast or you can even use them as a delicious mid-morning snack to get you through to lunch. I’m a pescatarian so choose only veg or salmon as fillers.

They are super easy to make: Buy a silicone muffin tray (I got mine in the €2 shop), Spray some fry light in each cup, add in your fillings (veg, salmon, ham, chicken etc.) pour beaten egg in each cup and bake for 15 mins on 180 degrees heat until golden. Leave to cool on a wire tray for 30 mins and then either pop them into freezer bags for future use or leave in the fridge for breakfast. These are great for working mums too; that’s your's and your children’s breakfast sorted!

3. Chia Pudding

I absolutely love these. For anyone who has never tried one before, they are sort of like rice pudding but so much nicer! Plus they look great on your Instagram ;)

chia pudding

chia 2

chia 3

All you do is put two cups of unsweetened almond milk into a glass jar. I use Kilner jars as they are the best quality and you can reuse them over and over again. Then add half cup of chia seeds and drizzle some honey in too (or maple syrup if you are vegan). Close the jar and shake well. Leave overnight in the fridge and watch those tiny little chia seeds transform into a beautiful polka-dot pudding. I like to add some frozen berries and sprinkle with some coconut shavings and/or more honey. Or for a banana twist, I chop up a banana and circle them around the inside of the jar and stir in some smooth almond butter. The recipes are endless!

This is a gorgeous mid-afternoon treat or save it for a protein packed snack if you are working late.

4. FulFil Bars

My new healthy office guilty pleasure are the new FulFil bar range. They are Irish owned protein and vitamin bars which come in all different flavors from white chocolate & cookie dough to triple choc deluxe. They have 20g of protein which is the maximum amount of protein your body can process in one meal and are low in sugar. Protein bars are expensive so at an average of €2.50 a bar, they won’t break the bank!

As always, be careful with how many you consume. Not only are they addictive, but retailers such as discount supplements allow you to buy them in bulk! This can be dangerous as you may fall into the trap of having one a day, or more! My advice would be to only have a protein bar if you did a work-out that day. I would also encourage you to use the bar as one of your main snacks for the day and couple this with some almond nuts or a piece of fruit. This will keep you fuller for longer.

5. Coffee

If all else fails, grab a cup of coffee! This is my go-to drink when I am feeling tired, unmotivated or just looking for something sweet after lunch. Coffee is a natural anti-oxidant, leaves you feeling full between snacks and gives you that burst of energy after a big lunch. Be careful though! Some coffees are laced with sugar and syrups and definitely wouldn’t be a healthy option! Starbucks provide a handy nutritional guide for their beverages and food. You may be surprised how much calories are in that skinny mocha!

If you are working in the city with access to coffee shops like Starbucks, Costa or Butlers, pop in on your lunch break and try a nice Venti Americano with hot soya/almond/coconut milk to go. This is really low in calories, and will fill you right up until your next snack. If you work outside of the city with no access to barista coffee, why not check out the Starbucks gorgeous range of tumblers. I bought the 24oz tumbler and just fill it up with the regular office coffee. You will feel just as cosmopolitan as your city-slicker counterparts!

Tip: I always use a straw in my ‘to-go’ coffee. If you are a caffeine junkie like myself and need at least 3 large coffees a day to function, your teeth are bound to stain quite easily. The straw will help prevent that!

Contact me if you have any questions on where to find any of the above ingredients or would like more posts on this topic.