Stop right there! Don't fall into that trap.
I'm a project manager and pride myself in my ability to get things down to a science. Let me share some of my strategies that have proven successful for me.
Below I've outlined my routine. You by no means have to follow this exactly - it's just to give you an idea how routine and preparation can make all the difference (and will steer you clear of bagels and coffee cake).
It also depends on what types of kitchen appliances you have available to you in your office; do you have a toaster oven, microwave, fridge? You have to consider these when preparing your meal plan and take advantage of what is available to you.
BREAKFAST AND SNACKS
On Sunday night Tanya and I make 5 turkey and cheese sandwiches on english muffins. These are my breakfast sandwiches and I toast them up in the toaster oven when I get to work. We boil about 7 eggs (some always get broken so we plan for those) and I take one with me each day of the week. And, I pull out 5 Nature Valley Granola Bars to pack for the week. Each night we prep a small container of carrot sticks. I prefer real carrots to the little mini carrots and it only take a few minutes to peel and cut them. Sometimes I change it up and add in red, yellow or orange peppers and celery but the carrots are my favorite.
LUNCH
I pretty much refuse to pick up lunch outside of the office and I hate to go hungry. So, I make sure to always have a lunch with me. Normally, we prep one or two lunch options over the weekend that I can easily pack up and re-heat in the microwave. This includes things like chili, pasta and soup. We also sit down and discuss what we want to eat during the week keeping in mind that we need leftovers for lunches. So, on days where I don't take a prepped lunch I take smaller serving of dinner leftovers.
Here is a typical week of lunches:
Monday - Pasta with grilled veggies and tomato sauce (made ahead)
Tuesday - Indian Chicken with Vegetables and Rice from Eating Well 500 Calorie Cookbook (dinner leftover)
Wednesday - Chili from Eating Well 500 Calorie Cookbook (made ahead)
Thursday - Chicken and Broccoli Salad (dinner leftover)
Friday - Chili (made ahead)
PROCEED WITH CAUTION!
Does your office have frequent bake-offs or group lunches? My office is notorious for cupcake contests. These type of events are difficult to navigate through when watching your calories. You could skip the event entirely, but most likely you want to go and at least enjoy the social aspect. Here are a couple simple tips for attending the event without sabotaging yourself.
- Don't go hungry. Try eating a healthy snack or meal before the office event so you will be less tempted to over indulge.
- Bring a distraction. At social events you may be more likely to pick at whats on the table. Bring a cup of tea, coffee or water. If you have something in your hands people will be less likely to hand you that extra cupcake.
- Know your limits. You know where you are with your calorie goals for the day. Set a food limit for yourself before you go. I have a bit of a sweet tooth, so I normally set a goal eating 1 cupcake. To make this more fun, I will share the cupcakes with my office friends so I can taste a few different kinds.
- Contribute. Just because you're monitoring your calories doesn't mean you can't participate. You can contribute by making a healthy food or dessert for your office party. You will know ahead of time that it is healthy and how many calories are in it. You can always eat what you bring if nothing else fits into your calorie regimen.
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