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Healthy eating while working from home

Working from home presents a unique set of challenges when it comes to maintaining a healthy diet. The proximity of your kitchen and the potential for increased snacking can lead to unhealthy eating habits. However, with a few mindful strategies, you can prioritize your health and well-being while working from the comfort of your home.



1. Plan your meals and snacks

Create a meal plan for the day that includes balanced and nutritious options. Plan out your breakfast, lunch, dinner, and snacks. Having a clear plan can help you avoid impulsive and unhealthy choices.

2. Set regular eating times

Establish regular meal and snack times just as you would if you were working at the office. Consistency in your eating schedule helps regulate your metabolism and prevents excessive snacking.

3. Create a dedicated eating space

Designate a specific area for eating that is separate from your workspace. This helps you differentiate between work and meal times, reducing the likelihood of mindless eating while you work.

4. Opt for nutrient-rich foods

Choose foods that provide essential nutrients and keep you energized throughout the day. Incorporate a variety of fruits, vegetables, lean proteins, whole grains, and healthy fats into your meals.

5. Prepare meals in advance

Cook and prepare your meals in advance whenever possible. Having pre-made meals readily available reduces the temptation to reach for unhealthy convenience foods. If you cook in batches you can also freeze some portions for future meals.

6. Stay hydrated

Keep a water bottle at your workspace and drink water regularly. Staying hydrated is essential for overall well-being and can also help prevent unnecessary snacking, headaches or dizziness.

7. Mindful snacking

If you need a snack, choose nutrient-dense options like yogurt, nuts, fruits, or cut-up vegetables with hummus. Avoid keeping highly processed and sugary snacks within easy reach.

8. Avoid grazing

Resist the urge to graze continuously throughout the day. Set designated snack times and practice mindful eating to fully enjoy and savor each bite.

9. Practice portion control

Be mindful of portion sizes. Use smaller plates and bowls to help control your portions and prevent overeating.

10. Minimize distractions while eating

During meal and snack times, put away devices and work-related tasks. Focus solely on enjoying your food, which can help you recognize feelings of fullness.

11. Limit sugary beverages

Cut back on sugary drinks like soda and energy drinks. Opt for water, herbal tea, or infused water for a healthier hydration option.

12. Schedule breaks

Incorporate regular breaks into your work routine. Use these breaks to stretch, move around, relax your eyes and have a nutritious snack.

13. Incorporate movement

Find opportunities to move throughout the day. Whether it's a short walk, stretching, or quick exercises, staying active supports your overall well-being.

14. Practice self-compassion

Remember that occasional indulgences are okay. Allow yourself to enjoy treats in moderation without feeling guilty.

15. Seek support

If you're struggling to maintain healthy eating habits, consider involving family members or friends in your efforts. Having a support system can help you stay accountable.


Working from home provides an opportunity to prioritize your health through mindful eating habits. By planning your meals, creating a structured eating routine, and making conscious choices about what you consume, you can maintain a balanced diet that supports your well-being and productivity. Remember that small, sustainable changes can lead to significant improvements in your overall health and work-from-home experience.


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