Eating healthily at the office can be difficult, especially if the culture in your workplace involves going out to lunch. While you can make smart decisions at a restaurant, bringing your lunch gives you complete control over what you eat. There are plenty of options for including protein in your meals and as snacks. Choose seafood and poultry over red meat, and lean cuts when you do have red meat, and consume reduced-fat or fat-free dairy. This limits your saturated fat and cholesterol intake from your protein sources. If you don't have access to a refrigerator at the office, use ice packs to keep foods cold when necessary.
Step 1
Make protein-based sandwiches for lunch. Use chicken breast, turkey breast, lean roast beef, tuna salad, salmon salad or egg salad for some protein-rich options. Add cheese for more protein. Use mayonnaise lightly in salads, and opt for varieties made with oils that provide unsaturated fat. Use mustard instead of mayonnaise with lunch meats for fewer calories. Make the sandwiches on whole-grain bread and add lettuce, tomato, onions, avocado or other vegetables and fruit for fiber and other nutrients.
Step 2
Prepare salads to bring to the office. Toss in complementary sources of protein, including shredded cheese, shredded poultry, hard-boiled eggs, nuts, seeds, beans or even a scoop of tuna or salmon salad.
Step 3
Bring a small container of yogurt to work for a snack with protein. Bulk it up with a second container, granola and fresh fruit for a nutritious meal.
Step 4
Take a few handfuls of your favorite nuts, seeds or trail mix to the office for something to snack on throughout the day. They are a good plant-based source of protein, fiber, unsaturated fats, and a variety of vitamins and minerals.
Step 5
Have a peanut butter and jelly sandwich at work. It doesn't have to be just for kids. Make it a bit more adultlike and nutritious with whole-grain bread and an all-natural fruit preserve or jam. Don't limit yourself to grape, and try other nut butters, such as cashew butter or almond butter.
Step 6
Pack whole-grain crackers with peanut or other nut butters spread on them, or with slices of cheese. These make for a quick, nutritious snack with protein.
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