Stock Up on Work Snacks
Bring snacks and non-perishable foods to work and place them in your drawer. You might not need them right now, but it's a small change that can save you from starvation or resorting to impulsive, unhealthy fast food choices in the future. "Keep nuts in your drawer at work for a snack or with coffee as part of breakfast if you missed eating something at home," says Jalali. Soups work too: Dr. Clark says you can "keep soup in your office drawer for a healthy way to add vegetables and protein at lunch time, and keep calories under control." She recommends Progresso soups, which come with pop tops and multiple varieties like lentil or split pea that have at least 18 grams of protein per can.
Eating small amounts frequently is better than binge-eating large amounts hours from each other. "Eating the usual business style of two meals per day does not help you make good choices or help in weight loss or maintenance," adds Dr. Jacqueline Buell, director of sports nutrition at OSU.