Office wokers (who work reasonably long hours) - help me form a diet please!

[rossyl]

Hi,

So many of the diets here centre on having free time, making salads for lunch the next day, having time to make breakfast. My job doesn't allow me to do that. An example; this week I worked Mon: 9 - 1:30am, Tues 9 - 6.30pm, Weds 9 - 10pm. Tuesday was a good day!

I just don't have time to prepare very much food, but try and make dinner whenever possible.

Guys in similar work situations, what on average do you eat everyday? FYI I live in London.

My usual is

Breakfast
Skip
or
1 x Muller Rice
or
Buttered Croissant !

Lunch
Crisps
Sandwich of whatever takes my fancy from Pret, EAT, or similar.
Drink - either squash or a fruit smoothie.

Dinner
Whatever
Spaghetti with tomato sauce
Pasta with lots of veg
Pizza
Stir Frys
etc

So what so i be trying to eat, and what is manageable?

Thanks

 

[Gradstudent78]

Do you have a fridge or microwave at work?

Try buying the prepackaged salad mixes (I assume they sell these in london, they are widespread in the US) and then add cooked chicken breast (cook a bunch and have it ready in the fridge) or canned salmon to it. All you have to do is cut the chicken up and put them in tupperwear. You can also cook meals in bulk and then reheat them at work in a microwave. I make large batches of chili, freeze some of it and then microwave it at work.

 

[fwiffo]

You can switch at Pret and EAT to a salad. That's what I do but I find there are plenty of creamy ones that they peddle there.

I don't know what's in your dinner stir fry but there's not a lot of protein if you're going through a light breakfast to tide you to lunch. Fish helps, chicken breast or lean pork tenderloin. Lentils, beans if you're vegetarian.

Of course I lost a bunch of weight when working in London because my routine was skip, salad, and a pint or two at night so I was in permanent caloric deficit.

 

[Nicola]

What's your goal?

It doesn't take much longer to make a weeks worth of meals then it does to make one dinner. So if you don't mind reheating make batches.

Breakfast microwave oatmeal
Snacks fruit or nuts
Lunch whatever you made when you had time. Lots of things you can make in advance and then microwave.
Dinner whatever.

You can make it even easier if you're lazy. Slicing a tomato for lunch, dumping a tin of tuna on top of it takes less then one minute. You'll spend more time washing the tomato.

 

[munchausen]

I find that the packaged sushi they sell in grocery stores is a good quick, healthy meal. Some of that stuff is awful but the sushi and especially the sashimi they sell at Whole Foods is pretty good. I don't know if you have the equivalent in the UK though.

 

[Gradstudent78]

Originally Posted by munchausen

I find that the packaged sushi they sell in grocery stores is a good quick, healthy meal. .

Really? I find that sushi just awful for the most part, unless they have someone making it right there and you can get it made fresh, then it's passable.

 

[munchausen]

Originally Posted by Gradstudent78

Really? I find that sushi just awful for the most part, unless they have someone making it right there and you can get it made fresh, then it's passable.
Whole Foods and Tom Thumb have someone making it fresh. At WF I know that it has a time stamp and I've never seen any that were even an hour old. Whenever I go it's at lunch time and the sushi chef is making the stuff non stop. YMMV at non peak times. It's not going to take the place of a fine sushi restaurant, but when I need to pop in, grab something and get back to work it's fine.

 

[mm84321]

Originally Posted by Gradstudent78

Try buying the prepackaged salad mixes (I assume they sell these in london, they are widespread in the US) and then add cooked chicken breast (cook a bunch and have it ready in the fridge) or canned salmon to it.
This is a good suggestion, and usually what I always do for lunch. I even found a brand of canned salmon at Whole Foods that doesn't require a can opener, to make things even simpler. Just add 3:1 parts olive oil and vinegar of your choice in a separate container, shake before applying, and you'll be set.

 

[londonchris]

I work in London too and am trying to follow a high protein/low carb diet (which, incidentally has resulted in good weight loss). I have found the Sainsburys salad counter to be good, you can get eggs and fresh veg, and some good bean salads. Sometimes I will just add a bunch of cooked chicken, also from Sainsburys. Breakfast more often than not is just a protein shake, and maybe some bacon or sausages that I have cooked in bulk and put in the fridge.

 

[lee_44106]

Originally Posted by rossyl

Hi,......blah blah.....my life sucks....works too hard....blah blah...I eat like ****....blah blah



I hope this daily schedule is not for the rest of your life.

If not, just get thru the months? years? and then plan accordingly.

 

[Scrumhalf]

You don't have time to make a sandwich? A ziploc of veggies for salad? A can of tuna? I call bs..... I work long hours, sleep less than 6 hours a day and have 2 kids to get ready for school every morning and I don't have trouble preparing and packing my food for the day every day...

 

[pistolero]

Get some healthy snacks like almonds (or other raw nuts), cottage cheese, raw vegetables, etc...I found that grazing on healthier snacks through the day and eating a lighter lunch made a huge difference in my energy level and ability to focus when stuck at a desk for 14+ hours in a day. For years I would skip breakfast and then eat a large lunch, which often led to a massive crash mid-afternoon and generally made it harder to concentrate.

My problem is that I like variety, so I've never been able to do the "cook a huge batch of stuff for the week" thing. Dinners are tough to keep healthy cause I don't like eating the same thing two days in a row. Fortunately, I work in an area that has enough quick and healthy dinner options to at least get by when I have to work late.

 

[rossyl]

Originally Posted by Nicola

What's your goal?

It doesn't take much longer to make a weeks worth of meals then it does to make one dinner. So if you don't mind reheating make batches.
...
You can make it even easier if you're lazy. Slicing a tomato for lunch, dumping a tin of tuna on top of it takes less then one minute. You'll spend more time washing the tomato.

Thanks,. My goal is just weight loss...I am also doing a bit of wall climbing, once a week, and pilates once a week. Both only for an hour at a time.

I shall try and buy salads, and make where possible, I don't really like batches of food, As I like variety. Eating the same thing twice in a row, isn't for me.

Originally Posted by londonchris

I work in London too and am trying to follow a high protein/low carb diet (which, incidentally has resulted in good weight loss). I have found the Sainsburys salad counter to be good, you can get eggs and fresh veg, and some good bean salads.

Thanks, I shall try and follow the salad route.

Originally Posted by fwiffo

You can switch at Pret and EAT to a salad. That's what I do but I find there are plenty of creamy ones that they peddle there.

...

Of course I lost a bunch of weight when working in London because my routine was skip, salad, and a pint or two at night so I was in permanent caloric deficit.
Haha - it used to be the same for me re beers! OK, Pret/Eat for a salad it shall be. I've always found the bread the most filling part, so who knows how I'll be. I'll try and get some healthy snacks for later. Dinner, can be wahetever, last night it was Turkish kebabs in a pommegranate sauce...yum!

Originally Posted by Scrumhalf

You don't have time to make a sandwich? A ziploc of veggies for salad? A can of tuna? I call bs.....
Thanks unfortunately I'm lazy, and barely have time for breakfast. I prefer sleep. !

Originally Posted by pistolero

I found that grazing on healthier snacks through the day and eating a lighter lunch made a huge difference in my energy level and ability to focus when stuck at a desk for 14+ hours in a day. For years I would skip breakfast and then eat a large lunch, which often led to a massive crash mid-afternoon and generally made it harder to concentrate.

My problem is that I like variety, ...

Thanks, I'm the same re wanting variety. I shall try and get a bunch of more healthy snacking options.

Any other tips appreciated.

 

[TRA8324]

I eat a variety of things, but when i'm trying to eat healthy and quick I stick to a few basics that I keep in the fridge at work:


-Mixed green salad w/ low fat balsamic vinaigrette
-Plain greek yogurt w/ blueberries
-Hummus w/ low carb, high protein, high fiber wraps.
-Plain, unsalted almonds
-Marinated or seasoned baked chicken
-Tablespoon of arctic cod liver oil


You can eat pretty healthy on the above ingredients and it's not too boring because you don't need to eat all of that in one meal.

You can put the salad and chicken in the wrap with the hummus and make that a meal...or without the hummus.

You can also switch out with different types of salad dressings, hummus, marinades, etc.

I usually bake 2-3 pounds of chicken at a time and that will be good for the week.

 

[JesseJB]

Been through 5 years of sedentary office work and haven't gained a pound. Here's how you rock it:

Hit the gym at least 3 x per week on average.


Food-wise:

Avoid carbs.

Nuts in measured moderation are your friends (don't graze on them).

Drink lots of water.

Raw fruits and vegetables.

GREEN TEA.

Make salads (with added protein like chicken, steak strips, tuna or other fish) for lunch.

Don't eat more than you need to stay satiated.

Avoid office snacks that people bring in (cupcakes, donuts, cake, chips, cookies). These are your greatest enemy.

Bring your own food to potlucks, but bring a small contribution and eat a tiny bit of a few things so you don't look like a dick.

Profit.