A Healthy Full Day of Eating for an Office Job
Breakfast: Low-Calorie Yogurt Bowl
For a quick and easy breakfast that won't weigh you down, try this low-calorie yogurt bowl. Start with 300 grams of fat-free yogurt and add 10 grams of double chocolate whey protein for an extra protein boost. Top it off with 100 grams of frozen strawberries and banana, and 15 grams of dark chocolate chips for healthy fats. Enjoy this delicious and nutritious breakfast with a teaspoon to make it last longer.
Snack: Protein Bar
When it's snack time at the office, reach for a protein bar that won't cause a ruckus. Try the cookie dough flavor from Aldi, which provides 219 calories and 21. 1 grams of protein. It's a convenient and satisfying snack to keep you fueled throughout the day.
Lunch: Sweet Chili Chicken Stir-Fry
For a lunch that won't stink up the office, try this sweet chili chicken stir-fry. Prep it in advance by seasoning 300 grams of raw chicken breast pieces with salt, pepper, chili flakes, and paprika. Cook the chicken in a pan, then add peppers and onions. In a separate bowl, mix sweet chili sauce, soy sauce, Worcestershire sauce, maple syrup, tomato puree, and water to create the sauce. Combine the cooked chicken, vegetables, and microwave rice with the sauce. Let it simmer to reduce and thicken the sauce. Divide into two portions for easy meal prep.
Dinner: Tuna Pasta
For a quick and efficient dinner, try this tuna pasta dish. Cook 40 grams of whole wheat pasta and sauté half of a green pepper, half a yellow pepper, and half an onion. Season with salt, pepper, garlic, and chili flakes. Add a can of tuna, tomato-based pasta sauce, and 25 grams of reduced-fat cheese. Let it simmer until the cheese melts. This versatile dish can also be made with prawns, chicken, or turkey.
Dessert: Protein Oats with Banana and Dark Chocolate
End your day with a treat that you'll look forward to. Start by mixing 40 grams of instant powdered oats with 160 ml of water and microwaving until the oats rise. Add 30 grams of double chocolate whey protein and mix well. Top it off with 50 grams of banana and 20 grams of dark chocolate chips. You can melt the chocolate chips by microwaving for a few seconds or using a mini flamethrower. Enjoy this delicious and protein-packed dessert.