7 Ways to Eat Well at Work

Smart tips for feeling good about your workday eats—from morning-meeting nibbles to lunchtime with colleagues

When you spend about a third of your weekday hours at work, it really is your “second home.” Unfortunately, it doesn’t come with your own kitchen, so eating as well at work as you do at home can be tricky if you don’t have a few smart strategies up your sleeve. Here are seven of our tried-and-true methods.


1. Break the fast—at some point.

You don’t have to have it the minute you jump out of bed, but get some protein before you hit the conference room buffet; it’ll make it easier to choose fruit over donuts. Have oatmeal with almonds, grab a smoothie for the road or for some protein for your morning, try a breakfast sandwich.


2. Go for those “good hydrations.”

Steer clear of sugary beverages and keep these nearby: sparkling water, premium and organic juices, fruity seltzers and bottled water. Not sure whether your drink needs to be refrigerated? If you bought it cold, keep it cold; otherwise, simply chill as desired.


3. Put out a bowl of cherries…

…or bananas, apples or grapes. Keep washed easy-to-eat fruit close at hand to make getting those five to nine daily servings of fruits and veggies you’re supposed to be eating that much easier. (Bonus: You’ll always have something sweet to share.)


4. Switch up your salads.

Love a daily salad but hate the packing hassle? Try this: Keep a plastic container of greens in the office fridge (prewashed and bagged salad greens are totally fine). Line the container with a paper towel to absorb excess moisture and swap the paper towel for a fresh one each day: You’ll have crisp salad greens on hand for up to four days. Then just pack a protein-filled topper in the mornings.


5. Get lunch on demand.

We’re not gonna lie: This way is the easiest by far! And when you order delivery from Panera—whether it’s a Spicy Thai Salad with Chicken or a Tuna Salad Sandwich on black pepper focaccia—you can be sure the ingredients are free from artificial preservatives, sweeteners and flavors, along with colors from artificial sources.


6. Stretch your legs.

Taking a break (even just 10 or 15 minutes) is essential for your health and morale. So get out and take a walk—and take a portable snack with you. If possible, get a little sunlight on your face while you’re recharging and refueling; it’s extra vitamin D!


7. Learn the art of the graze.

Stock up on smart snacks (think dried fruit, mixed nuts and protein bars). This doesn’t just help keep you from getting “hangry”—it ensures you’ll always have a better option than the vending machine. If you have access to a fridge, protein-rich yogurt is a filling option—or bring in our Strawberry Granola Parfait for a special midmorning treat.