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. We’re no strangers to the chaotic kick-off of a new year packed with meetings, events, and corporate travel that can make maintaining healthy eating habits a challenge. It’s all too easy to slip back into the convenience of microwave meals and fast food. 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 carb and sugar-heavy snacks are certainly a valid option, 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. Buying specific containers for meal prep can help you pack items ahead of time, and stick to a plan throughout the week.
The most important point is this enables you to have a healthy meal (available) when hunger strikes!
Another strategy is to bulk prep proteins such as grilled chicken, salmon, or steak,
on a Sunday to set yourself up for the week. These versatile proteins can be used throughout the
week in chicken Caesar wraps, hummus and grain bowls, or chicken pesto pasta. You can have the variety you crave but only have to prepare a single type of protein in one large batch.
Chopping up fruits and vegetables at the beginning of the week ensures that you have healthy snacks ready to grab, 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 WITH AI
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).
Believe it or not, using a free AI tool like ChatGPT can help come up with ideas for your weekly variety in under 60 seconds!
LIGHTLY ROASTED APPLES, GOAT CHEESE, TOASTED PECANS ARE EASY, DELICIOUS, AND HEALTHY!
For those lucky enough to work in companies that provide catered meals in the workplace, Fesh City
can help you eat what makes healthier. Simply asking your workplace coordinators is
the place to start. Most companies that have a strong focus on workplace culture 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 for you. We also provide options
for many different allergies, restrictions, or preferences. Our team is dedicated to killer hospitality, 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 meals that will signal nap time, 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, start the day with breakfast favorites like farm-fresh eggs and Greek yogurt parfaits, packed with fresh fruits to provide an energy boost to jumpstart the
morning and enough protein to keep you going.
Healthy afternoon meals and snacks are also crucial for avoiding the post-lunch slump. One of our winter menu favorites is the Asian Salad & Grain Bowl Bar with free-range chicken breast, avocado, chickpeas, and cashews, and a variety of other fun + healthy toppings to get people excited! You can also add char-grilled steak, roasted Atlantic salmon, or grilled chicken to any menu we offer for extra protein.
HEALTHY GRABS THROUGHOUT THE WORK DAY
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, hummus or peanut butter, cold-pressed juices (with no added sugar), minimally processed shakes like Koia, or Chomps grass-fed beef sticks. Ask us for ideas if you’re planning catering for your next meeting and need some healthy snacks.
DON'TS
Processed, mass-produced snacks like “veggie sticks”, candy, high-sugar protein bars, and all the usual suspects like Cheetos, Fritos, and Doritos. These snacks make you hungrier and contain inflammatory vegetable oils that are found in addictive 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.
Make 2025 a year of healthy habits, not temporary resolutions by starting with what we eat at work, and when we’re busy!
With a little planning and support from your favorite office caterer (hint —> Fresh City Kitchen), sticking to those New Year’s resolutions just got a whole lot easier.
