Desk work is a notoriously sedentary job and is often associated with poor diet choices, with unhealthy combinations thought to be a major factor in office work being one of the jobs most linked to obesity. Our list of breakfast choices contains suggestions that are simple, healthy and easy to prepare – even in the confines of the communal office kitchen; best of all, they can really make a difference to your health and wellbeing.
When it comes to Monday morning, the temptation to have that extra half an hour in bed rather than getting up to prepare healthy meals for the day ahead can be too much to resist. This leads to office workers relying on limited choices of convenience food, snacking or simply skipping meals altogether – only to binge eat later.
Overnight oats are essentially oats that have been soaked in water, milk or yoghurt overnight and are then served cold with fruits, nuts and other healthy toppings. Not only is this super-convenient, as it can be prepared the night before and grabbed as you dash out of the door, but also it has a number of health benefits. Packed full of nutrients, overnight oats are the good type of carbs that will fill you up, boost your metabolism and leave you focused while simultaneously making you less likely to grab unhealthy convenience food, meaning this is an all-round ideal choice for a balanced breakfast.
Egg baked avocado
This might sound like a breakfast that requires a lot of cooking, but you can easily use a microwave to cook your egg and still get the same delicious snack. Packed with protein, omega-3 and a variety of beneficial vitamins, this is a great option for a mid-morning snack.
Minty fruit salad
Fruit salad really is the ultimate pick-me-up at any time of the day, but particularly so in the morning for a boost of vitamins and minerals. Incorporate seasonal fruits such as berries – blueberries are a known ‘superfood’ due to the sheer number of vitamins within the tiny fruit – to utilise optimum freshness. Add fresh mint for a twist that packs a punch with its high volume of antioxidants.
Chia – another so-called superfood – is so diverse that it can be enjoyed on cereals, in soups, and even as a binding agent in cakes and muffins. A chia pudding blended with coconut and fruit will give those with a sweet tooth their daily sugar boost with none of the nasty side effects. It can also be prepped in advance.
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