Prepping for a healthy day at work

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I’ve gotten several messages with questions about what I eat during the day at work to stay on track and not be hungry. Hear me say this…WHAT WORKS FOR ME MAY NOT WORK FOR YOU.

If you’ve read my Recommendations page ( you will know that I follow a Metabolic Effect style of eating. This means that I have figured out which foods serve to fire up my metabolism, and I’ve found the ones to avoid that slow it down. I eat every 3 hours, even if I don’t ‘feel’ hungry, and I pay close attention to my body cues such as my energy levels, my hunger levels, and any cravings that I’m experiencing. I’ll talk more about this in future posts.

I meal prep on Sunday afternoons. While the hubby and my son nap, my daughter and I get to work in the kitchen and prep the foods we will need for healthy lunches and snacks during the week. At first this was overwhelming, but now it’s something I love and look forward to. When I don’t do this, my week is usually much harder.

This is what I eat on a typical day at work:

I eat breakfast at home or while driving to work around 8 a.m.

At 10 a.m., I have the almonds and an apple with a full glass of water. I sip on coffee throughout the morning, as well.

Around 12:30 I eat the salad (topped with that small serving of sunflower seeds and walnuts), the grilled chicken and veggies and sometimes that small bowl of green soup. I’ll have recipes for all of these coming soon. I also have a small orange with lunch most days during the winter, and one of those on-the-go protein bites (recipe at

Around 2:30 I have a protein bar (this is obviously NOT a whole food, but makes me feel like I’m eating a candy bar and it is delicious. It also has a great Hormonal Carb number which I will talk more about in the future.

If it’s a day where I’m working out in the afternoon, I will sometimes grab a piece of low-sugar fruit to hold me over until Supper.

Again, this is what works for me, but may not be the right balance for everyone. I sometimes vary the type of soup or the type of grilled meat. I always aim for high protein, a low sugar fruit and as many vegetables as I can get into my system.

Any of you prep your meals at home for work that are wonderful? Let’s share some ideas here or over on the facebook page at

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  1. How do you know “This means that I have figured out which foods serve to fire up my metabolism, and I’ve found the ones to avoid that slow it down. ”

    how did you find out what’s what?

    just TONS of trial and error?

    thanks for the wisdom dear heart.

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