Back to the office? Here’s how to stick to your healthy eating plan

Office with an employee working behind an Apple computers and caci decorations

If you’re heading back to the office, you might be worried about how to maintain your healthy eating habits. Between commuting, re-connecting with colleagues and changing back to normal clothes (goodbye pyjamas!), it’s easy for healthy eating to take the back seat in the big return to the office.

Here are 5 tips to help you prep for heading back to the office to keep your healthy eating plan on track.

Meal prep at the weekends

Returning to the office means a return to normal routines and packed schedules. If you’ve got used to working from home, you need to prepare for the shift by getting ahead on the weekends. 

Don’t let the hunger take over when you get home from work. Instead, try to have meals ready that you can prepare easily. Meal prep looks different to different people but there are some simple things you can do to make cooking quicker and more straightforward.

Try these ideas to get you started:

  • Chop vegetables and keep them in the fridge
  • Batch cook grains to reheat during the week
  • Pre-marinate meat or tofu to use in recipes
  • Freeze leftovers for speedy meals
  • Soak oats or chia seeds for instant breakfasts

It’s also a good idea to have some ingredients in the fridge that can make a super fast, satisfying meal. Think salad leaves, tinned beans and eggs - you’ve got a ready made salad that’s high in protein and fibre! Bonus points if you can boil the eggs ahead of time!

Have a high protein breakfast

You can’t always predict what will happen during the work day but you can at least control what you have for breakfast! If you’re heading back to the office, try to make breakfast a priority in your morning routine.

Opt for high protein dishes combined with slow release carbohydrates to help you stay fuller for longer. Think eggs on rye bread or porridge with banana and almonds. For an extra protein boost, stir in a scoop of Free Soul protein powder. You can add it to your porridge, pancake batter or even homemade granola bars for a super tasty start to the day.

Add in Dual-Use

No matter how much you prep, there will be some days that you have zero time to think about food. This is where a clean, complete meal substitute like Free Soul Dual-Use Meal Shake can be a real lifesaver!

Dual-Use is high in protein, low in sugar and packed with essential vitamins and minerals. The Free Soul blend also contains ingredients specially formulated for women's wellness including maca, ginseng, guarana and iron. Use Dual-Use to make a meal in under 60 seconds and don’t skip a beat when you’re back in the office.

Stay hydrated

Returning to the office also means working extra hard to stay hydrated! The last thing on your mind will be your water intake but it’s super important to support your body and your health during this busy and potentially stressful period.
Take a water bottle with you on your commute and keep it on your desk during the day. If you’re in meetings, make sure you have a glass of water with you at the start and opt for herbal tea over coffee. You can also look out for snacks with a high water content like cucumber or watermelon - refreshing and hydrating!

Looking for more tips on staying hydrated? Check out this blog.

Pack healthy snacks

The essential to keeping your energy levels up during any work day is snacks! Step away from the birthday cake or mid-morning meeting pastries and opt for healthy snacks that will do your body good.

Try packing high protein snacks like nuts, natural greek yogurt, banana protein muffins or a plant-based protein bar in your back-to-work bag. These will help you stay satiated until your next meal and make sure the hanger doesn’t come out to bite. 

Returning to the office doesn’t have to mean returning to bad habits. You can keep your healthy eating plan going by getting organised before you head back to the office. Get prepped, get your protein bars ready and beast it!

**At Free Soul, your wellbeing is our priority, and although we pride ourselves on our expertise in women's health and wellbeing, it is important to acknowledge the individuality of each person. Features published by Free Soul are not intended to treat, diagnose, cure or prevent any disease, or replace the advice of your GP. We always recommend consulting with a healthcare provider if you encounter any health concerns, and we’ll always be here to support you so you’re never alone on your journey.