Healthy foods to eat at work

By: Dr. Joey Shulman

© Author: Canadian Living Credits: ©


Healthy foods to eat at work

By: Dr. Joey Shulman
With our schedules being as hectic as they are, healthy eating at work is often not a priority. However, finding healthy foods to eat at work and fuelling yourself properly throughout your day can literally make it or break it as far as your energy levels go.

In order to perform at your very best and to avoid the 3 p.m. slump, it's important to fill your day with low-sugar foods such as lean proteins, essential fats, fruits and vegetables. Here are a few tips that will help make healthy eating second nature.

• Invest in a portable water bottle so you can stay hydrated, and a covered cup for grab-and-go smoothies on the way to work.

• Invest in a mini blender to make quick and delicious morning protein smoothies to drink on your commute to work.

• Prepare healthy foods the night before so they are ready and waiting for you in the morning. For example, prechop some vegetables or make a sandwich or wrap for lunch.

• Pack healthy leftovers from tonight's dinner for tomorrow's lunch.

• Scope out healthy restaurants or food kiosks in your work area that offer healthy, grab-and-go salad options for lunch.

To make healthy eating at work as easy as possible, here are a few suggestions for meals and snacks.

Healthy foods to eat at work

Delicious breakfast options

• A Miracle Applesauce Muffin in a Cup (see page 2 for recipe)
• A bowl of yogurt, cereal and nuts
• Whole grain toast with natural nut butter and sliced bananas
• A chocolate banana protein smoothie (premade at home or available at Starbucks)

Tasty ideas for lunch on the run
• A six-inch turkey, chicken or tuna sub with any vegetable garnish
• A homemade turkey, chicken, egg or tuna sandwich on whole grain bread
• Planned leftovers from the night before (chicken stir-fry, for example)
• A spinach salad or mixed greens with a scoop of tuna, egg or chicken salad
• A bowl of chicken or turkey chili
• A veggie burger with side salad
• Pizza wraps (whole grain wraps, low-fat mozzarella and tomato sauce)

Page 1 of 2 -- Discover more healthy snack options on page 2
Healthy (and yummy) snack options
• Carrot sticks and 2 tbsp hummus
• Healthy snack bars, such as Kashi bars, Kind bars and The Simply Bar
• 1/2 cup yogurt with berries
• 1 Babybel cheese with 20 grapes
• 10 almonds, walnuts, pecans or cashews
• 1/2 cup applesauce with 1 tsp ground flaxseeds

In addition to choosing healthy food options, it's also important to stay well hydrated. Drinking 2 litres of water per day is critical to maintaining overall energy, achieving weight loss and obtaining an overall sense of wellness.

Also, after your morning cup of java, try switching to herbal teas or green tea for their hydrating and antioxidant effects.

Miracle Applesauce Muffin in a Cup
1/2 cup ground flax meal
1 tsp baking powder
2 tsp cinnamon
1 tbsp unsweetened applesauce
1 egg
1/2 tsp raw cane sugar

Combine ingredients in a mug; stir then heat in microwave for 50 seconds. Allow to cool; flip mug over onto a plate and cut muffin in half. Butter with 1 tbsp apple butter and enjoy!

Per serving: 264 cal, 15 g fat, 27 g carb (9 g fibre), 12 g protein.

Note: This recipe is not a Canadian Living recipe and has not been tested by The Canadian Living Test Kitchen.

Dr. Joey Shulman is a bestselling author and the founder of Shulman Weight Loss Clinic and Shulman Corporate Wellness, which brings health into the workplace. For more information, visit

Page 2 of 2

Share X

Healthy foods to eat at work