Office SaladIf you fit the stereotype of the millennial human constantly trying to balance a professional career with a healthy lifestyle, you’ll have realised what a challenge this can prove to be.

Too many people get stuck in the habit of eating little to nothing during the day while busy at work only to return home and gorge on everything in sight to make up for it. They then wonder why they can’t seem to reach their weight loss goals, no matter how many hours a week they spend at the gym.

Weight concerns aside, our bodies need regular sustenance and nourishment to keep us functioning properly. Lack of adequate nutrition throughout the day may not only affect how our jeans fit but also be detrimental to our mental wellbeing too.

If the following food-related excuses sound familiar, you’re probably guilty of ignoring your better judgement and suffering the consequences for it.

Excuse #1: I don’t have time to prepare food to take to work with me

Yes, you do. There’s no need to go all out and produce Gordon Ramsey-worthy dishes but spending a few hours every weekend prepping your meals for the week ahead will mean you can just grab them and go every morning. Just freeze daily portions to ensure your meals stay fresh.

Excuse #2 I’ll just grab something from the canteen/cafeteria/kebab house/fast food joint near the office

Eating at Work - MaltaOffices.comWasting your cash on meals that are questionable in nutritional value is exactly that; wasteful. Do a big supermarket haul every week to ensure you’re fully stocked up to plan your healthy meals for the week. It will save you money and be better for you – win-win.

Excuse #3 I have no time to eat at work

Depending on the nature of your work, this can be true for some. If your job is hectic and involves constant meetings and a lot of time spent away from your desk, it can be difficult to make time for eating. However, putting aside fifteen minutes every few hours to chow down, even while checking your emails or between meetings will leave you feeling better throughout the day.

Now that you’re all out of excuses to get out of eating healthy at work, here are a few ideas for quick and easy-to-make meals which are perfect to enjoy at the office.


Kicking the day off on the right track means rewarding your body with all the good stuff to ensure a steady flow of energy throughout the day.

Smoothies are an ideal breakfast option which may be consumed on to the go, during your commute to work; add in some Greek yogurt or protein powder to bulk it up. If you prefer something more solid, make an egg sandwich the night before to minimise time consuming preps in the early hours.


Light snacks can be the perfect pick-me-up between meals, when you might be feeling peckish. Go for some apple slices and a tablespoon of peanut butter, Healthy Eating at Work - MaltaOffices.com grapes with brown crackers and cheese, a handful of nuts and dried fruit; the possibilities are endless.


Healthy, filling lunches should leave you feeling satisfied rather than lethargic, as is often the case when the post-lunch slump kicks in. Ditch the complex carbs and go for wholegrain; brown rice/pasta, quinoa, or spelt are good alternatives. Don’t forget to add a good amount of protein (like salmon or chicken breast) together with a base of your favourite veg to keep you feeling fuller for longer.

Remember to eat something every 3 to 4 hours to keep your blood sugar levels constant and keep yourself hydrated by drinking at least 2 litres of water a day. Incorporate these simple tweaks into your working week and you’ll soon find that a healthy lifestyle is not that far out of your reach after all.

Bonus: you’ll soon find yourself feeling more productive during your hours at the office and your work can only improve as result.