How to Eat Healthier While WFH

Working at home has some perks for a lot of working folks – higher productivity, more completed tasks, and easier communication with peers.

However, it can also take its toll when you overlook some important aspects of your life, such as the quality of food you eat for the entire week.

In this article, you’ll learn some tips on how to eat healthier without depriving yourself – all while working from home.

What to Include in Your Grocery List

Buying your supplies in bulk is a great way to save time while getting all the things you’ll need for the week or month. As much as possible, shop for food that stays good for longer periods.

Also consider the nutritional benefits you’ll enjoy if you get them. After all, your goal is to eat healthier while working from home.  

Provided you’re bound by a busy schedule, it also pays to get the ones that require little time to prepare.

Get a load of these items to add to your cart:

Eggs

These are classics, you can basically add them to most meals for a protein boost and call it a day.

Salads? Sure, toss in some hard-boiled eggs for interesting depth and texture.

Soups? Scramble in one or two for a creamier take on your usual rainy day comfort food.

How about sandwiches? Yep, you can have the egg scrambled, poached, or hard-boiled.  

Creativity is the key.

Lettuce

While there are other types of green leafy veggies to choose from, lettuce is undoubtedly one of the easiest to prepare – wash it thoroughly, pat it dry, and store it in a brown paper bag or an airtight container lined with kitchen towels or tissue paper.

Whenever you need some for a quick salad or your favorite sandwich, get some and you’re good to go.

Cheese

You can never go wrong with a block or two. Use them in sandwiches, salads, pastas, and even some of your favorite slow-cooked dishes.

Sparkling Water

If softdrinks are your jam and you badly want to quit, this is an option. You don’t have to drink it plain; soak in some fruit tidbits for a refreshing infused concoction.

Crackers

Looking for a quick energy boost without all the fats and sugars? Crackers are good options to include in your list unless you’re on a keto or low carb diet.  

Take a pack or two and pair up with some dips or spreads for a quick snack after a long day.  

Nuts

Walnuts, cashews, and almonds are just some great finds under this category. Like other forms of healthy fats, nuts can help you stay full longer.

Eat them in moderation, though, especially if you’re aiming to shed some pounds.  

A general rule of thumb is to only have a handful of nuts from time to time. Eating them every day is not advisable as it may hinder your weight loss efforts.

Oats

Instant or rolled or cooked, they are perfect for storage because they’re dry and can be kept for at least a few months on the shelves.

Peanut Butter

Like nuts, peanut butter is a good source of fat. It’s also a perfect addition for your smoothies or your overnight oats.  

Mayonnaise

If you’re on a strict diet, making one yourself is a good choice. But if it’s out of the question, just grab your favorite brand from the shelves – no one’s gonna bash you for your choice, either way.

Fruits and Other Veggies

Cabbages, carrots, string beans, broccoli, cauliflower, and the likes… these are just some of the other veggies to choose from if you’re not keen on having some lettuce.

While fruits are loaded with lots of vitamins and minerals, don’t consume too much if you’re watching your blood sugar. Fruits contain fructose – a type of sugar – so it’s best to have one serving per day at the most, if at all.

Dark Chocolate

One serving of dark chocolate per day may help with heart health. If you’re not a fan, unsweetened cocoa powder is a good alternative, especially if you want a sweet quick fix like a cup of hot choco.

Tips When Work Gets Too Busy

We get it! It’s a pain to cook food everyday even if you’re just staying at home all day. We present you below with some hacks to make everything a tad easier.

Plan your meals ahead.

This makes it easier for you to adhere to your work schedule. List down the dishes you’re looking to prepare and eat within the week.

No ideas yet what to prepare? Try some of these healthy cooking recipes for a start.

List down your preferences.

Not a fan of peanut butter? Cross it off your list.

Can’t live without cheese? Then include it at all costs.

When jotting down food items in your grocery list, search for food swaps if you’re trying to avoid unhealthy choices.

For example, if you find it hard to ditch the chips, consider getting another fried counterpart, such as fried kangkong.  

It’s easy to make and when fried using the right oil, it’s relatively healthier than your default preference.

Prepare your food in large batches.

If you want to have some soup all week, for instance, prepare your meat or veggie stock over the weekend. It takes a couple of hours and while the process is a bit lengthy, it’s not really complicated.

Once the base ingredient is ready (the stock, in the example above), portion them in containers so you can just get one when you feel the need to eat something.

For sandwiches, create your very own tuna or chicken spread in advance and do away with the major preps all week.

Level up some of your basic dishes.

Bored to death because you’re having the same set of weekly meals for the longest time? Try to switch things up a bit.  

Add some mushrooms, cheese, and bell peppers for a twist to your usual egg-and-milk omelette.  

Tired of your usual cheese sandwich? Add some avocados and meat for a filling brunch or snack.

How about some sugar-free chocolate chips and strawberry slices for your milk-based overnight oats?

Don’t be afraid to experiment and see what works for you.

If all else fails, book a meal delivery service.

This is not your usual delivery service for takeout meals from your favorite fastfood chains, but very similar to it. Consider this if you don’t have the time to prepare healthy meals but have the budget to spend.

Most meal delivery service providers offer various healthy options that can fit your preferred diet regimen.

To date, here are some of the most common ones:

• Balanced: usually based on the number of calories per meal or per day
• Ketogenic or Low Carb: contains low carbohydrates and high protein and fat
• Vegetarian: focuses on greens and plant-based meals

You usually have to book a schedule with the meal providers in advance (typically at least one week prior) and they will deliver all the meals you paid for on a daily basis for at least one week, depending on the meal plan you signed up for.

The main downside is you can’t choose the dishes you’ll get but they usually announce their menu a week before. So, plan ahead and act accordingly.