How to Eat Healthy During a Long Workday + My Full Day of Meals

Since graduating I have been juggling two jobs, one at Snap Kitchen and the other with Texas A&M Agrilife Extension. Even though I’ve worked 40+ hour work weeks before, it’s been awhile so i’ve had to get readjusted to working all the time vs. being a college student. I like having two different jobs so I’m not doing the same thing all day every day, but the one downside to two jobs is the odd hours. I’m not working M-F 8-5 and some days I work at both jobs. This week I had two eleven-twelve hour workdays, with my first being on Tuesday. I thought it would be a great idea to share what I ate during this long workday to show that you can eat healthy even if your working super long hours.

So lets get into it:

Breakfast:
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This combo has been one of my go-to breakfasts for early mornings. I love breakfast, but sometimes when it’s early I want something small and quick. Here I have a piece of Dave’s killer bread (my favorite) with a runny egg and a Thomas french toast english muffin with Nuts N’ More protein PB and low-fat strawberry cream cheese.

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When I work early mornings at Snap Kitchen I like mixing up my coffee protein to take with me because it’s easy and I can drink it throughout the beginning of my shift which helps keep me full (and awake) until my lunch break. All I do is mix this with almond milk in a shaker bottle and throw it in my bag to sip on at work.

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I grabbed this sweet chili glazed salmon from Snap and brought it to my job at Texas A&M Agrilife to eat once I got there. I made some broccoli in the microwave the night before and brought that with me to eat with my lunch. The salmon and rice dish doesn’t have many veggies in it (only some snap peas) so I like adding the broccoli so I get in more micronutrients and it helps keep me full.

Afternoon Snack:

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I packed some granola + chia seeds + flaxseed in a zip bloc bag to go with a Siggi’s yogurt I brought to work.

Pre-Dinner Salad:
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I’m a huge fan of side salads when I get home from work/before dinner. Me and Wiley usually eat pretty late, especially when we work late. I got home around 7:30 so I made this quick salad to curb some of my hunger while we prepared dinner. It’s also an easy way to get in an extra serving of veggies. I mixed romaine lettuce with some Boathouse farms yogurt honey mustard dressing (my fave) and topped it with some croutons.

Dinner:
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This night dinner ended up being leftovers we had made the night prior. It was so good I didn’t mind eating it two nights in a row. We breaded some chicken in kodiak cakes/flaxseed and Panko breadcrumbs. We also roasted potatoes and brussels sprouts (my favorite roast combo). I topped my chicken with some bakers gold sauce from Pluckers.

Dessert:
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Processed with VSCO with c1 presetI always have a sweet tooth after dinner. This night I ate a detour bar. This is my favorite flavor when it comes to their simple line. It always helps with my sweet tooth and is satisfying enough where I don’t feel the need to eat anything else.

Approximate Total Macros for the day: 1,350 Kcal, 124g protein, 142g carbohydrate, 37 fat.

Now for some tips on how you can eat healthy during a long or busy day at work.

The most important tip I can give is to PREPARE. If you don’t prepare food or at least have an idea of what your going to eat your so much more likely to stop at a fast food place or go through your cabinets to find anything to eat when your starving at the end of the day.

First step in preparing is to get healthy food and snacks when you go to the grocery store.  I always try to plan what were going to eat each night of the week. When I know I’m working late I take that into account when planning, I know we either need to eat leftovers or make something quick. Also, get healthy snacks! I make sure to always get fruit, yogurts, string cheese, protein bars, and other snacks I know I can take to eat throughout the day.

Prepare everything the night before. Mornings are too crazy to rely on that time to also get your food ready for the day. The night before a long workday I always mentally decide what I’m going to eat the next day, sometimes I’ll also plan it out in Myfitnesspal to see what the nutrition is on my day of meals. Once I decide what I want to eat the next day, I get it together. If I need to prep any food I do that first. For example, this day all I had to cook was broccoli, but if I wasn’t getting my lunch from snap kitchen I would have also prepped a protein + carbohydrate source to have at lunch time. Next, get your snacks. I went ahead and put my granola mix into a baggie and put that along with an apple, clementines and a protein bar into my lunch bag. I didn’t end up eating half of it, but at least I had it. I usually take more than I need just in case I’m feeling extra hungry, but also to have options.

Since I had prepared everything I needed, I was able to be away from home from twelve+ hours without getting any unhealthy food while I was out and about. As long as you prepare for a busy day, you can do the same!