Zum Inhalt springen

Staying healthy when working fulltime/having little time: Eating


Like I said in my previous post, I’d like to share some tips with you on how to eat healthy when you have limited time. So let’s get straight to the point, here’s what I’m doing:

  • Eat a wholefood plantbased diet! For me this is the healthiest diet in the world and the cheapest and simplest as well!
  • If you don’t have a lot of time between getting up in the morning and due to that have no time for breakfast, try to get up at least 15-20min earlier to get in a healthy breakfast – you will get used to this after some time, I promise! It just takes some discipline in the beginning but it’s so worth it. Even if I have to leave the house at 5am, I eat breakfast at home – not everyone has to do this of course!
  • If you have to get up really early and you just don’t feel like eating, try at least to get some water in and maybe a piece of fruit to start your day well and then prepare a breakfast to eat at work.
  • You can also prepare your breakfast in the evening, no matter if it’s for eating at home in the morning or for work. What’s really practical for this are fruits, overnight oats (like oatmeal just that you leave it in the fridge over night..) and smoothies – so quick!
  • Try to drink at least 0,5l of water in the morning just in case you don’t find the time to drink enough at work or you simply forget about it when you have a stressful day. Also your body will thank you for getting hydrated after a whole night without water and will function better. I also feel that I feel awake much faster in the morning when I drink enough.
  • When eating lunch at work, you can just eat the same simple things as for breakfast (that’s what I often do) or, if you prefer eating savory and/or warm food at lunchtime, just cook more the night before and put something in a lunchbox to warm it up at work (I could do it but we only have a microwave at work and I try to avoid them so I eat cold food..).
  • For dinner you don’t have to cook a fancy meal every night, simple things often are the best anyway. I love to make rice or pasta. So quick and easy and it’s great to take to work the next day as rice or noodle salad. 😉 Another great thing are meals that you can just put in the often after taking just a little time to prepare them, for example homemade fries or oven veggies.
  • Don’t just cook for dinner and for lunch the next day, cook for 2-3 days in advance, saves so much time and you don’t have to worry about what to cook. You don’t even have to eat the same 2-3 days in a row which can get boring, most things you can just keep in the fridge for a few days or even in the freezer.
  • As for snacks at work, I don’t really need them but I always have something like a banana or some nuts with me – just in case. So if you’re a snacker, just take raw veggies like carrots or (dried) fruits, such a healthy fast food!
  • If you’re a vegan like me, this „problem“ probably doesn’t really exist as you barely eat anything your workmates eat but anyway and for all the non-vegans (who will go vegan someday, right? 😉 ): Do not adapt the perhaps unhealthy eating habits of your workmates! I know it can be hard if everyone is offering you sweets and cake, especially when you’re stressed, but it won’t fuel your body right and help you, it’ll just make you unhappy in the long run. And I’m not saying never eat chocolate or cookies! I do it as well but not as an everyday snack at work. I did it years ago and it didn’t do me good at all..
  • Always eat until you’re full and satisfied otherwise it’s likely you will give in to unhealthy stuff because your body needs energy. Never underestimate the calorie consumption of working with your brain and being stressed.
  • Have enough healthy options at home to prepare meals for work so you don’t have to buy something on your way to work! What I always have at home are things like oats, rice and pasta. I buy a lot of those things that you can store a long time and mostly just buy fresh fruits and veggies ones a week and a little smaller things I need. Also saves you so much time especially in combination with cooking easy meals as you don’t need tons of special ingredients and normally have all of the stuff you need at home.

So to sum it all up: Best eat vegan, prepare meals in advance, bring healthy food to work, make easy meals and eat enough.


That’s all I do, I guess. No magic behind keeping a healthy diet, it’s just as simple. I think it takes me about 45-60min in a day altogether to prepare my food. At the weekends though when I have more time I enjoy making some more elaborate meals or bake something. <3 And when you really feel the need to have like a cookie or cake as dessert at work, just bake something when you have the time for it and make a  bigger amount to bring something with you during th week. Then you know what’s in your baked goods and you can even bake really healthy sweet snacks if you like to. 😉


Lies doch auch...