A Better Work Lunch Starts the Night Before

Winning Lunchtime: Here’s a familiar experience at the office. Lunchtime rolls around, and you’re hungry with no real plan. Bringing something better from home sounds like the obvious solution, but you have to be organized enough the night before actually to make it happen. One study found that nearly a quarter of employed adults obtained food at work in a given week, whether from cafeterias, vending machines, or workplace events, and what they did eat tended to run high in sodium and refined grains. 

How to Do It: The best strategy for becoming one of those office workers who always plans ahead is to pick one lunch you love and can make without thinking, like a grain bowl or a wrap. Pick a protein-rich food like cooked chicken breast or steak, then add a veggie and a fiber-rich carb like quinoa or brown rice. Or, you can cook extra at dinner and pack lunch before you clean up, so tomorrow’s meal is already done.

The Benefits: Research suggests people who plan meals tend to have better overall diet quality, and meal planning has also been associated with lower rates of obesity. Research has also found that cooking meals at home is associated with a healthier diet, whether weight loss is a goal or not.