More people than ever before are working from home, for some or all of their work week. Working from home has its perks—no commuting, flexible hours and the ability to work in your pyjamas if you fancy. However, it also comes with challenges… With the fridge only a few steps away and no colleagues to keep you accountable, it’s easy to fall into the trap of mindless snacking or skipping meals altogether. We’ve put together some of our top tips to help you (and us!) eat well while working from home.
Plan Your Meals in Advance
One of the best ways to maintain a healthy diet is to plan your meals ahead of time. Just as you would meal prep for office lunches, take some time at the weekend to plan your breakfasts, lunches and snacks for the week ahead. This prevents you from making less healthy, last-minute choices.
A good meal plan might include:
- Breakfast: Porridge with honey and berries, scrambled eggs on wholemeal toast, or a smoothie with oats, banana and yoghurt.
- Lunch: Homemade soup with wholegrain bread, a tuna salad or a jacket potato with cottage cheese and beans.
- Dinner: Classic dishes like shepherd’s pie, a stir-fry with lean protein or grilled salmon with roasted vegetables.
Keep Healthy Snacks on Hand
It’s easy to reach for biscuits, crisps or a chocolate bar when you’re feeling peckish. Instead, stock up on healthier snacks like:
- Fruit (apples, bananas, or a handful of berries)
- Nuts and seeds (in moderation)
- Wholegrain crackers with hummus
- Low-fat yoghurt with honey
- Dark chocolate (again, in moderation)
Having healthier options readily available makes it easier to make good choices.
Stay Hydrated
Many people mistake thirst for hunger, leading them to snack when their body actually needs water. Keep a bottle of water on your desk and sip throughout the day. Herbal teas such as peppermint or chamomile are also a great option. If you’re craving something fizzy, opt for sparkling water with a squeeze of fresh lemon instead of sugary soft drinks.
Stick to a Routine
When working from home, it’s tempting to eat at odd hours or graze throughout the day. Try to stick to a regular eating schedule with set meal times. This helps regulate hunger and keeps energy levels stable.
A good structure might be:
- Breakfast: 8:00–9:00 AM
- Mid-morning snack: 10:30–11:00 AM
- Lunch: 12:30–1:30 PM
- Afternoon snack: 3:00–4:00 PM
- Dinner: 6:30–7:30 PM
Avoid the Kitchen Between Meals
If you find yourself wandering into the kitchen out of boredom, set boundaries for when you eat. Create a dedicated workspace away from the kitchen if possible, so you’re not tempted to snack constantly.
Make Lunchtime a Break
When working from home, it’s easy to eat lunch at your desk while answering emails. However, taking a proper break is crucial for digestion and mental well-being. Step away from your screen, sit at the table and enjoy your meal without distractions. If possible, go for a short walk afterwards to boost digestion and refresh your mind.
Cook More from Scratch
One of the benefits of working from home is having the time to prepare fresh meals rather than relying on supermarket meal deals or takeaways. Cooking from scratch allows you to control the ingredients and ensure meals are nutritious.
Some quick and easy homemade meal ideas include:
- Lentil soup – a Scottish favourite, packed with protein and fibre.
- Tomato, garlic and chickpea stew – quick, nutritious, and satisfying.
- Lentil and tomato salad – simple and balanced.
- Stir-fried tofu and vegetables – an easy way to get your five-a-day.
Treat Yourself in Moderation
Eating well doesn’t mean you have to give up all treats. The key is moderation. Enjoy a slice of homemade banana bread, a couple of biscuits with your tea or the occasional takeaway without guilt—just try to balance it with nutritious choices the rest of the time.
Final Thoughts
Working from home can make it easy to slip into unhealthy eating habits, but with a bit of planning and mindful choices, you can maintain a balanced diet. By meal planning, sticking to a routine, staying hydrated and making healthy snacks accessible, you can fuel your body properly while still enjoying the perks of remote working.
So, next time you reach for that third biscuit with your tea, ask yourself: am I really hungry, or just looking for a distraction? Small changes can make a big difference in how you feel throughout the day.