Working from home provides a unique opportunity to take charge of your diet. Office days can be full of temptation, often resulting in a lunch of fast food or sad packaged sandwiches. Good nutrition will boost not only your productivity but also your mood. So take the opportunity to feed your body and your brain on work from home days. Here are five meal prepping ideas that will save time and help you to eat better throughout the day.
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1. Batch-cooked grain bowls: Grain bowls are versatile, nutritious, and easy to prepare in advance. Start with a base of cooked quinoa, brown rice, or spelt. Add a mix of colorful vegetables such as roasted sweet potatoes, bell peppers or broccoli. Prep some protein to add too, like grilled chicken, chickpeas or salmon. Store each component separately in airtight containers to maintain freshness and when it’s time to eat all you need to do is assemble your bowl and add a dressing of your choice.
Tip – Prepare enough for 3-4 days but vary your toppings to keep things interesting. Throw in some feta cheese, or seeds to give a bit of a crunch.
2. Pre-made smoothie packs: Smoothies are a quick and nutritious breakfast or snack option. Streamline making your smoothies by creating pre-portioned smoothie packs and storing them until needed. Mix frozen fruits like berries, bananas or mango in a freezer bag – add a scoop of protein powder if you wish for an extra boost. When you’re ready to make your smoothie, just blend the contents with milk, water or yoghurt.
Tip – Add chia seeds, flaxseeds, or nut butter to your packs for extra nutrients.
3. Oven-baked frittatas or egg muffins: Egg-based dishes are perfect for breakfast or a light lunch. Prepare a large frittata or individual egg muffins with your favorite vegetables, such as spinach, tomatoes, mushrooms, and onions. Include some shredded cheese or lean meat for added flavour. Bake them in advance and store them in the fridge.
Tip – Reheat portions in the microwave or oven for a protein-packed meal. These can also be frozen for longer storage, making them a convenient go-to option.
4. Kilner jar salads: Kilner jar salads are an excellent choice for those looking to hit their five a day. Layer your salad in a jar, starting with the dressing at the bottom. Add vegetables such as carrots, cucumbers, and cherry tomatoes, followed by a layer of grains or protein. Top with leafy greens and seal up your salad. Store your jars in the fridge and give them a shake before eating to mix them up.
Tip – Your salads will last 3-5 days if you store them properly.
5. Hearty soups and stews: Soups and stews are easy to prepare in large batches and reheat well, making them ideal for home working days. Choose recipes packed with vegetables, beans and pulses, and lean proteins. Try a chicken noodle soup, or a lentil stew, or the classic minestrone. Use a slow cooker or pressure cooker to save time during preparation.
Tip – Divide the soup into individual portions and freeze some for future use. Pair with whole-grain bread or a side salad for a complete meal.
Meal prepping for home working days doesn’t have to be complicated. By planning ahead you can enjoy healthy, delicious meals without interrupting your workflow. Not only will this save you time, but it will also support your productivity and well-being.
The Hattie 