When working at home, there is no commute, no walking around an office to talk to colleagues and no walking to a local shop for lunch. In addition, it’s easier to comfort-eat or graze, without the guilt of co-workers watching what you’re eating…

It’s easy to put on weight when working from home, so it’s a good idea to plan what, when and how you eat.

Breakfast

A good breakfast can set you up until lunchtime, helping to prevent snacking.

Do you have breakfast before starting work, or during? If during work, do you have a daily meeting sometime between 0900 – 1030 when you can have breakfast?

Most people working from home won’t move around much, so a breakfast that will fill you up until lunchtime, is low in sugar and can has a slow release of energy would be ideal. Such foods include porridge.

A nice bowl of porridge during a regular morning conference call is ideal! It’s quick and easy to make (just add hot water). You can buy porridges with fruit in, or you can add your own.

Or maybe some avocado or eggs on toast. Or a healthy cereal with fresh fruit.

Lunch

When working from home it can help to take your lunch break at the same time every day, so people know when you’re not available. This also helps set a routine for your eating habit.

You should have a lunch that isn’t too heavy, to avoid an ‘afternoon slump’, also keeping the sugar, bread, saturated fats and calories low.

Ham, chicken, salmon, eggs, salad and vegetables are all good choices.

You could also have a vegetable-based smoothie – these are quick and easy to make and are very nutritious. Add ice for a refreshing drink on hot days.

Consider going for a walk at lunchtimes, even a 20 minute walk every day can help clear your head and give you a break from sitting at your desk.

Dinner

Whilst not part of the working day, working at home gives you the opportunity to prepare your dinner, saving you some time in the evening.

At lunchtime, you could prepare your dinner in a slow cooker or tagine – set it cooking so it’s ready at night.

Your lunch and dinner could share ingredients, saving your preparation time and cost.

Snacks

When you’re at your desk, deep in workflow but feeling a bit peckish, you will reach out for whatever is nearest. So it’s a good idea to have some fresh vegetables and fruit within arm’s reach – such as carrots, apples, pears, oranges raisins, etc. Nothing with too much sugar, such as dried fruit.

Also consider protein and vitamin bars (e.g. from Grenade and Huel) as these are high in protein, low in fat and sugar.

Keep the less healthy snacks far away, so they are an ‘effort’ to get – such as chocolate and cereal bars, which are high in sugar.

Protein Shakes

Protein-shakes are quick and easy to prepare. They are also easy to measure if you are on a calorie controlled diet.

Vegetable drinks are also easy, such as a spinach smoothie.

We recommend the Breville Blend Active Personal blender for making shakes and smoothies as it's very cheap but well made and performs well.

Drinks

Cold Drinks

A water bottle with a spill-proof, easy to open lid is a good idea. In it, you can put drinks such as:

• Water (filtered if you prefer)
• Water flavoured with fruit or lemon
• Squash
• Cold tea (just drop 2 tea bags into 1 litre of water)

Hot Drinks

Consider whether you want a cup or a thermos – what are the chances of spillage and how often will you need to get a refill or top-up from your kitchen? Your kitchen might be down 2 flights of stairs, or in the house when you are working in a shed at the end of the garden…

• Tea is a good choice for a hot drink, as it doesn’t have any caffeine, has positive properties and is available in a variety of flavours
• If you’re not a fan of tea or coffee, then a hot squash (e.g. Robinsons, Vimto, etc.) can be welcome in the cooler months
• Some people need a coffee to kick-start their morning. Try switching to decaffeinated after lunchtime

Walking to the Kitchen

Having some ‘forced’ walks to your kitchen for food and drink every so often is a good thing. You shouldn’t sit at your desk for 8 hours straight, so some trips to your kitchen ensure that you stand up, walk and look around.

Apps

The MyFitnesspal app (on Android and iOS) is brilliant – you tell it your body details and goals (e.g. to lose 5kg), then you scan food bar codes with your phone’s camera and it tells you if you’re on-track to meet your goals. It gives you personalised recommendations.