With these tips a healthy diet is possible in the home office

The corona pandemic has pushed thousands of employees into the home office, and many of them are now complaining about extra pounds. The way to the fridge is not far. Between e-mails and videoconferences, the drawer tempts with chocolate and snacks. Maintaining a healthy diet in the face of these temptations is no easy task. With a few tricks, you can avoid the calorie trap and stay fit and efficient at your desk at home.

The home office needs structure, even when it comes to nutrition

healthy nutrition in the home office is feasible

For most employees, working from home is a completely new work situation and therefore a particular challenge: there is no daily contact with colleagues, and no meals together in the cafeteria or restaurant. This can sometimes make you nervous, often leading to eating frustration.

Also take a coffee break in the home office

Here it helps to structure the working day with fixed times for meals. Whether it’s for breakfast, lunch or a coffee break: don’t sit in front of your computer under any circumstances, change rooms. If you have cravings outside of meals, take a walk. The fresh air will distract you and give you new energy for the rest of the working day. Yoga exercises can also help curb cravings for sweet or salty foods.

Healthy eating starts with shopping

healthy eating starts with shopping

If the fridge or pantry is full of junk food and sweets, there is a high risk that sooner or later it will end up on the plate. If you fill your supplies with healthy foods while you shop, you won’t even be tempted.

You should always have a shopping list with you so that prepared meals and the like don’t end up in your shopping cart at the supermarket. Before you go shopping, think about what you want to eat healthy for the upcoming work week and prepare your supplies accordingly.

Change the menu to “healthy”.

healthy diet menu important foods


Focus on fresh fruits and vegetables in the future. Both are rich in vitamins and nutrients. Even those who do not like to cook can quickly and conveniently prepare healthy and tasty dishes from frozen vegetables or fruits.

Protein-rich foods, complex carbohydrates, and healthy fats are your most important allies in a healthy home office diet. They keep you full for a long time, they are responsible for building cells and maintaining muscle mass, they provide energy and promote concentration.

Contains a lot of protein:
– eggs
-Quark
– Fish
– Legumes

When it comes to carbohydrates, you should prefer whole grain products. Whole grain bread, pasta or rice cause the blood sugar level to rise slowly; there is no sudden drop in performance, as occurs after eating white flour products. In addition, the dietary fibers it contains ensure regular bowel activity.

Enrich your meals with good fats such as those found in rapeseed oil, flaxseed oil, nuts or blue fish from the sea. They make an important contribution to a healthy diet, have an anti-inflammatory effect and can reduce the risk of various diseases.

Drink low in calories and snack smart

Low-calorie drinks for home office Tea with lemon

Sugary soft drinks, coffee with cream, afterwork beer: healthy eating in the home office rises and falls with drinks. You should swap calorie bombs for sugar-free alternatives. Herbal or fruit tea without sugar, coffee, but above all water, are suitable for quenching thirst. If plain water is too boring for you, you can spice it up with lemons, limes, mint, or ginger.


Anyone who cannot or does not want to do without small snacks must exercise discipline. Instead of chocolate or cookies, health-conscious home office workers eat fruit, a serving of nuts, dried fruit, or dark chocolate. However, even these healthy treats should be enjoyed with caution. Divide snacks into small portions and don’t put them next to your computer!

Challenging but doable

Tips for eating and working in the home office

Working from home is a completely new experience for many people. It is understandable that healthy nutrition is initially neglected. But those who have adapted to the new work environment will find their way back to the correct nutritional path in the medium term. A well-thought-out stock focused on fruits, vegetables, protein, complex carbohydrates, and high-quality fats helps smartly avoid calorie cheats at home.

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