Kick Off the New Year by Eating Healthier at Work

As we say goodbye to 2024 and hello to 2025, many of us are focused on starting the
New Year right. New Year’s resolutions often bring shiny new gym memberships, ambitious diet
plans, and the hope of building healthier habits. Yet, old habits can be tough to
shake—especially after a holiday season filled with charcuterie boards and eggnog. Starting off
strong can feel challenging when the winter slump sets in, especially considering how busy the
New Year can be. At Fresh City Kitchen, we’re no strangers to the chaotic kick-off of a new year
packed with meetings, events, and travel schedules that can make maintaining healthy eating
habits a challenge. It’s all too easy to slip back into the convenience of microwave meals and
ramen bowls. But with a few simple strategies, eating healthier at work can be both manageable
and delicious.

Many of us are familiar with the common enemy to healthy eating: hangriness. When the
afternoon hits and I’m fueled purely by the morning’s granola bar and a venti iced coffee, I know
the first thing I reach for is going to be a chocolatey treat.

DO YOU EVER FEEL LIKE THIS COME 1 PM?

This is the result of low blood sugar, which can make us cranky, irritable, and tired. And
while carbohydrate and sugar heavy snacks are certainly a valid option to fuel up your body,
unfortunately, they won’t get you out of your hangry rut. Carb heavy foods have been shown to
spike blood sugar rather than sustainably elevate it, leading to low blood sugar again about an
hour after you snack. By preparing meals and snacks higher in protein ahead of time, we can
pair the chips, chocolate, or baked goods we crave with options that prolong energy and boost
productivity, like protein shakes, greek yogurt, or peanut butter.

At FCK, we wanted to offer some tried-and-true strategies for meal prep to keep us
feeling good all day long. Buying preset containers for meal prep can help you pack items
ahead of time, and stick to a plan throughout the week. Many containers, like these available on
Amazon, have multiple compartments, meaning you’ll have space for both your healthy options
and your cravings. Another strategy is to prep proteins such as grilled chicken, salmon, or steak,
on Sunday to set yourself up for success. These versatile proteins can be used throughout the
week in many different meals like chicken caesar wraps, hummus and grain bowls, or chicken
pesto pasta. Additionally, chopping up fruits and vegetables at the beginning of the week
ensures that you have healthy snacks ready to grab, like carrot sticks, sliced pineapple, or
cucumber rounds, which are great alternatives to processed food. These can be paired with
high protein dips like hummus, peanut butter, and greek yogurt to add both flavor and nutrition.

FCK FAMILY'S FAVORITE MEAL PREP HACKS:

USE SALAD DRESSING AS A MARINADE: Simply put chicken breast in a ziploc bag
with some Light Caesar dressing and leave it in the fridge overnight. Grill it up the
next day, and you’ll get juicy, flavorful results!

MAKE DINNER AND A HALF: By making a little extra of your family’s favorite dinner,
you can take a balanced meal to work without having to plan out another meal.
Portion the leftovers into microwavable containers for an easy, ready-to-go lunch
the next day.

GET CREATIVE: Eating can feel like a drag if you have the same thing every
afternoon. Especially when it comes to salads, adding in foods you wouldn’t often
think of can add excitement to the day. Try adding unique toppings like goat
cheese, cranberries, strawberries, pepperoncini, or prosciutto (although maybe
not all at once).

FETA, STRAWBERRIES, AND BALSAMIC VINEGAR MAKES A DELICIOUS, COLORFUL SALAD YOUR COWORKERS WILL SURELY BE JEALOUS OF.

For those lucky enough to work in companies that provide meals in the workplace, FCK
is here to help you eat what makes you feel good. Simply asking your workplace coordinators is
the place to start. Most companies who have strong workplace cultures will be wide open to
ideas and requests from their team members that ultimately keep people healthier, feeling
better, and more productive!

Finding an office catering partner who is willing to help plan menus is step one.
Throughout January and February, we’re partnering with workplaces to provide healthy,
protein-rich meals tailored to your team’s needs. We collaborate with you to build weekly menus
that emphasize healthy options, eliminating the guesswork. We’re also happy to provide options
for many different allergies, restrictions, or preferences. Our team is dedicated to ensuring no
one is left out of a nutritious, satisfying meal.

If you’re nervous about having teams on site for multiple days but don’t want to bog them
down with heavy comfort foods just say the words and we’ll create a simple plan based on your
days, headcount, and budget that will keep people fueled and feeling good to get the New Year
off to a fast start! For example, we can help you start the day with breakfast favorites like eggs,
Greek yogurt, or parfaits packed with fresh fruits to provide an energy boost to jumpstart the
morning and enough protein to keep you going (without the dreaded food coma). Healthy
afternoon meals and snacks are also crucial for avoiding the post-lunch slump. Some of our
January and February favorites include the Asian Salad & Grain Bowl Bar with teriyaki chicken
breast, avocado, chickpeas, and cashews, as well as the Gourmet Salad Bar with fresh garden
veggies, fruits, and grilled chicken breast. You can also add char-grilled steak, roasted Atlantic
salmon, or grilled chicken to any menu or family-style salad for extra protein.

HEALTHY GRABS

Do's

hard boiled eggs, Greek yogurt, chia seed pudding (if you haven’t tried Fresh City Kitchen’s you’re missing out big time!), fresh fruit, nuts, veggies with hummus or peanut butter, cold pressed juices (no added sugar), minimally processed shakes like Koia, or Chomps Grass-Fed beef sticks. Ask us for ideas if you’re planning your next meeting and need some healthy snacks

Dont's

Processed snacks like bagged chips, “veggie sticks”, candy, high sugar protein bars, and all of the usual suspects like Cheetos, Fritos, and Lays. These snacks make you hungrier and use inflammatory vegetable oils that are found in most processed snacks

AVOID THESE TEMPTATIONS—AS TASTY AS THEY MAY BE, THEY’RE NOT LOOKING OUT FOR YOUR HEALTH!

PRO TIPS – Adding electrolytes to your favorite Stanley or Swell bottle the next time you
fill it at the cooler will keep your energy up during the day and heading out for a brisk 10 minute
walk after lunch (maybe bring some mittens) will help you digest lunch more effectively and
avoid spending the afternoon staring blankly at your keyboard.

Let’s make 2025 a year of healthy habits, starting with what we eat at work. With a little
planning and support from Fresh City Kitchen, sticking to those New Year’s resolutions just got a
whole lot easier.