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When working crazy hours or being pressed for time, our healthy eating habits can often take a back seat. These are some of my essential quick and easy solutions for busy movers + shakers to help improve their health at work.
1. Make sure you eat enough protein at breakfast.
Breakfast is the most important meal of the day for a reason. A good breakfast can help stabilise your energy levels and plays a huge part in controlling what you eat for the rest of the day. Skipping breakfast can often lead to overeating later in the day.
Based on your schedule, you can eat breakfast at home or work – just keep it simple and nourishing.
During the week, breakfast for me is normally a smoothie made with Healthy Chef Protein or a small jar of overnight bircher made from oats, orange juice, grated pear + Greek yoghurt.
Teresa's Tip: When I'm short on time, I'll make my Superfood Muesli which consists of plain yoghurt (Greek or coconut) with one tablespoon of Healthy Chef Organic Superfood and a handful of berries. These essentials provide my body with delicious antioxidants and protein to fuel me up for the day.
2. Enjoy soup or salad for lunch.
Instead of buying lunch, opt for a portable vegetable-based purée soup that can be enjoyed on-the-go or heated up in the office. I usually make a large pot so it will last me three days and store any leftovers in the freezer.
Try my 3-ingredient Cauliflower + Leek Soup or Roasted Pumpkin + Carrot Soup.
In the warmer months, I'll pack a salad of greens and avocado topped with a choice of protein, balsamic and a splash of olive oil. It takes just 1 minute to make.
Teresa's Tip: To increase protein in your soup, add a serve of Healthy Chef Marine Collagen as the protein does not denature in hot liquids.
3. Make Easy One-Pot Dinners.
After a long day at work, the last thing I want to prepare is a complicated dinner—not to mention, having to clean up the mess in the kitchen afterwards! That’s why I’m a huge fan of one-pot dinners, where you toss everything into one pan or pot and let the stove/oven do all the hard work.
Some of my favourite dinners from my Purely Delicious Cookbook are my Vegetarian Cauliflower Rice and Garden Vegetable Ratatouille.
Teresa's tip: If you make a big batch, any leftovers can be enjoyed the next day.
4. Bring Healthy Snacks To Work.
When you're stressed at work and short on time, having healthy snacks on hand can be your saving grace. Make sure they're rich in protein as this will help keep you fuller for longer.
To prevent you from snacking on junk food in the office, try one of these healthy snack options:
- Nuts & nut butter - I love almonds, walnuts, peanut butter and tahini
- Boiled eggs
- Sugar-free bliss balls - try one of my recipes here
- Protein Shake - made with Healthy Chef Protein and water
- Berries & yoghurt
- Zucchini, Kale + Feta Muffins
For a chocolate craving, I also love to make my 2-Ingredient Chocolate Mousse by mixing coconut yoghurt with a spoonful of Healthy Chef Naked Chocolat.
Teresa's Tip: Sugar cravings can be a sign that you're not eating enough at your main meals. Try increasing your protein serving and make sure you're eating until you are full and satisfied.
5. Stay hydrated.
It can be difficult for our body to distinguish between hunger and thirst. So if you're craving food after you've just eaten, chances are you might just be dehydrated.
Next time you're feeling peckish, try drinking a big glass of water instead - and make the habit of taking your water bottle with you wherever you go!
Teresa's Tip: If you work indoors, add a spoonful of Natural Immune Support to your water as it contains your full recommended daily intake of Vitamin D - a nutrient that most office workers are deficient in.