How To Eat Healthy While Working Full Time

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How to start your day?

Eating healthy while working full time is challenging because you have to eat healthy without having enough time to cook healthy meals. You need to be smart when grocery shopping, but this may mean eating unhealthy food because there isn’t enough time to prepare healthy meals.

Your health is very important to us. We want you to be healthy and happy. For example, eating nutritious snacks helps you stay alert and energetic throughout the day. As we begin, how much are you able to invest to build a long-term health style?

What’s Your Budget?

You will be surprised how cheap it can be to stay healthy. In the United States, we can buy anything we want. We have a lot of options when it comes to buying groceries. We found recommended tools to review to keep your wallet in check using the EatthisMuch App. We get what we need even around the corner. ASK YOURSELF, how many times would you buy food, even if you are not hungry throughout the day?

As I work in a stressful work environment, snacking on my favorite chocolate chips is my reward. Stress may be the root cause of eating more, leading to health issues. When we put the wrong fuel in our bodies by, eating the types of foods with high sugar will make it twice as hard and longer to burn it off. If you’re unsure what to eat with a busy schedule, below are my top recommended snacks.

We selected the nutritional content of foods with low sugar, lean protein, and healthy carbs on your grocery list.

5 Popular (Recommended) Tasty & Healthy Office Snacks

1. Noka Superfood Smoothie Pouches

Description: Eating nokas is like biting into a riped piece of fruit! My favorite is the mango coconut smoothie Each pack contains 12 fruity smoothies pouch,2 of each flavor unit count is 25.31 ounce

Ingredients: Organic Mango, Organic Banana, Organic Apple, Water, Organic Flax Seed, Organic Coconut, Organic Brown Rice Protein, Organic Lemon Juice Concentrate, Organic Mango Flavor, Organic Camu Camu Berry, Organic Coconut Flavor.


  • Great for kids to take to school
  •  Pant based 
  • Quick and healthy snack


  • It gives a potent banana after taste

2. Bob’s Red Mill Peanut Butter Banana and Oats Bob’s Bar (Case of 12)

Description: Bob’s Red mills produce great peanut butter products. It also makes high-quality oatmeal products. Their oatmeal is made with rolled oats and natural flavors. It comes in a case of twelve jars. They are great at baking recipes.

Ingredients: Peanuts, organic tapioca syrup, whole grain oats, organic honey, dried apples, cinnamon, sea salt, organic rosemary extract, nutmeg, ginger, cloves


  •  Coconut and banana 
  • Good Source of Fiber
  • 5 different Options
  • Egg-Free


  • Minimum sweetness flavor
  • Approximately 10 grams of sugar in each

3. Skinny Pop Sea Salt Microwave Popcorn

Description: The bags should then be opened before cooling down completely. Popcorn is healthy because it contains vitamins A, C, E & K.

Ingredients: Popcorn, Sunflower Oil, Palm Oil, and Sea Salt


  • Contains sunflower oil
  • Chemical-free microwave bag


  • Each cup contains about 1.5 gm of total fat

4. Jack Link’s Beef Jerky Variety Pack

Description: A great source of protein, keeping you energized all day, never easier to get protein than from jack link’s beef jerky.

Ingredients: Contain sugar. Original Ingredients: beef, water, sugar, brown sugar, contains 2% or less salt, beef stock, flavors, soy sauce (wheat, soybeans, salt), hydrolyzed corn protein, yeast extract, maltodextrin, citric acid, pineapple powder. contains soy, and wheat teriyaki ingredients: beef, water, brown sugar, soy sauce (water, wheat, soybeans, salt), contains 2% or less salt, beef stock, flavors, and pineapple powder. contains soy, and wheat.


  • 96% fat-free with no added MSG
  • High protein content
  • Seasoned with simple ingredients like water, salt, and spices


  • Contains some crumbs

5. Keto Fudge Brownie Mix

Description: Award-winning fudgy brownies made with only egg whites and butter and with 90% fewer carbs due to our delicious superfood base. Enjoy this healthy dessert without any guilt feelings! Quick and easy baking: eggs and butter are all you need to make a batch of keto brownies. Just mix, bake and eat!



  • Relatively low cost
  • Easily accessible (at Costco)
  • Simple ingredients
  • Low-carb (2g net carbs per serving)
  • Keto diet and Paleo diet friendly
  • Grain-Free, corn-free, gluten-free
  • Sugar-free


  • Uses chicory root, which can cause GI issues in some people (bloating, gas, etc.)
  • The baking powder is made with potato starch (but is small enough to where it shouldn’t cause issues)
  • Not nut-free (if you have a nut allergy, but only contains almonds, no peanuts)

What’s a Difficult Part of a Busy Day?

Remember, some fast foods aren’t bad for your health, but it depends on what type of meals you’re eating and how often you eat them. A lot of people do not exercise every day. They should try exercising more regularly. Exercising using Simple Tips to help you lose weight and improve your health. Every person needs to take care of themselves as well as possible. So, we need to make sure we exercise every day. The best snack choices include fruit, protein bars, and energy drinks. However, these items should be consumed in moderation.

Always Remember

Walking is an important part of taking care of your body. Think about how much time you spend sitting down! Take advantage of any chance to move up and get some exercise. You may need to make sure people see you moving, or else you won’t be treated as well, but it will help you manage stress better. In addition, walking also helps you think more clearly.

Consider timing yourself every 30 minutes to one hour to get up to get 100 steps. If you can’t get away, there are options to consider investing in a stand-up desk or a walking desk.

–>> Click Here to View Fit Bits <<–


The earlier you can eat before going to bed, the better. Studies show that having an early dinner may help you avoid weight gain in the long run. Sleep is a must. The chance to relax lets your body have a good night’s sleep and keeps you healthy throughout the day.

However, every person is different. Should you go to sleep or exercise after work? Do what works for you.

16 thoughts on “How To Eat Healthy While Working Full Time”

  1. Eating healthy food while working full-time can be challenge for many people. I do find that if I plan my weekly shopping and have the ingredients in the fridge, that it is easier to prepare healthy meals. 

    You suggestion of using a food prep delivery service is brilliant. It will specially help if you don’t know what to cook, but it is also very helpful for those that are looking for new ideas and recipes to add to their culinary repertoire. Thanks for sharing a great resource. 

    • Working full-time means, you need to be careful about what you eat. It would help if you tried to stay away from fast-food restaurants and eat more healthily. You should also prepare your meals and cook them at home instead. This diet will help you avoid bad habits such as smoking or drinking alcohol. Unfortunately, there won’t be much time to do other things besides eating and sleep while working full-time. Visit my new page to view the Pros and Cons of adding an Instant Pot to your shopping list.

  2. I find eating healthily while working full time a real challenge! Especially on the days that I have a working lunch. The best thing I found was reheating meals from the night before as it was quick and simple and I am already great at meal planning for the evenings! It’s so much easier just to add a few extra grams or so of each ingredient to make an extra serving of something. And I have Tupperware containers coming out of my ears! Mind you o have lots of lids that seem to have no tub too! 

    • I enjoyed reading your comment. As a home cook, do you feel you spend a lot on food to eat healthily and add variety to your meal plan? I not if I know what I am getting, and I reuse those ingredients. It limits my possibilities of waste and buying more groceries within a week, especially wanting to eat out because there is nothing in my refrigerator catching my interest that requires time to prepare. I would like to recommend a great meal prep filter program that’s cheap and easy to use. Its called EatThisMuch. Give it a try and share your feedback. 

  3. Hi,

    I know it’s very important to eat good food rather than processed food with lots of sugar in it. And I know that it’s important to do some regular exercise as well, unfortunately I didn’t yet establish a good workout routine. I guess a device to count the steps I do during the day would be a good beginning. Can you tell me how many steps I should do at a minimum throughout the day? I noted your advice to have an early dinner, and enough sleep, I have heard that the sleep you get before midnight is the best sleep during the night, is that true? Do you know any more tricks or shortcuts to get a better metabolism?



    • Following specific research states that it’s recommended to take 10,000 steps per day or 30 minutes of physical activity. Your body needs 8 hours of sleep every night. Having an early dinner doesn’t help much. It’s better to eat light foods before bedtime to reduce gaining weight. As I am not a professional, I follow these methods for myself to lose weight long-term, from 160 to 150 within a month. I recommend not giving up something that you love, for example, bread, because I don’t find it sustainable. After a week, I get those cravings to eat bread/carbs again or switch to something high in sugar. What will get you moving to get your heart pumping? Provide me with your interests, and I may have a few recommendations. 

  4. Many good points are hidden in this post.

    Snacking can be a big stumbling block for some people, and working full time can make some people fall into dangerous habits for the sake of convenience.

    I agree that people should increase their exercise regimen. For starters, it doesn´t have to be over-the-top. Walking for at least half an hour can work wonders for your mood and your health. A body in motion is a good thing!

    • I appreciate your feedback. I understand having snack cravings can be a challenge. So I selected these snacks as my top favorite selections, especially the popcorn. It’s healthy and can make a person last until dinner. It’s great for starters and easy to digest if you decide to go for a run. If you like to learn more about improving your health and wellness after this article. Read Here

  5. Eating healthy is very important and you are right to suggest that many people do not find the time to do their own cooking. Ok, eating healthy snacks will help but they do not take the place of eating a delicious prepared home meal. Some people feel like lying sown after a hard day at work but I feel you should push yourself to eat a proper meal first while it is still early. The earlier you can eat before going to bed the better. If you must spend time going to and from work, as many do, you are just plain tired when you get home and so choose an unhealthy meal because it is easier to prepare. Some workers are getting smart, they have healthy snacks at work but get togeher once a week on their days off and cook a variety of meals that they free in containers and then heat up the nutrious food when needed. This seems to bring great results and also encourages them to have a workout time together at least once a week.

    • I agree healthy snacks won’t take the place of a tasty meal cooked. I hope readers would support that we agree these selected snacks will help us workers get through the day before our next meal without breaking our wallets and our appetite. If you feel eating a three-course meal is right for you and want it easy as heating it up. Read my recommended meal prep delivery services and programs that show results in helping people lose weight and enjoy varieties of meals. 

  6. Hi John, This is a great article to help people like me- always on the run where food becomes the last priority. This leads to unplanned binge eating where all resolves of keeping healthy goes for toss. Your review of organic food based snacks is great and helps all of us to maintain our health in this fast daily life. 

    Are these healthy snacks available in offline stores too? 

    Can you provide a link to purchase them online, if buying from outside USA?

    Love your article- first of all for the sheer thought provoking of a healthy living in a busy life.

    Look forward to more of such articles.

    Best Regards 


  7. These are some very good suggestions on how to stay fit and healthy when extremely busy with one’s work and profession. You have provided several ways to meet this challenge. Smoothies are a great choice and extremely convenient during a busy day. I do have bars during the day but I like the idea of beef jerky and popcorn as well. I didn’t realize all the vitamins in popcorn. I enjoy pouring some garlic sauteed in olive oil over the popcorn. I enjoy brownies any time.

    • Thank you for your feedback. These foods are popular known choices to make your stomachs feel full. Smoothies are a great way to get nutrients while staying active throughout the day. Beef jerky and popcorn also provide nutrition. Garlic sauteed in olive oil provides flavor and adds extra nutrients. Brownies are a sweet treat that you can eat any time of the day. 

  8. Eating and taking care of yourself is very difficult at times. Especially when one has a very busy schedule. So with that said I find planning meals ahead to be easier for me. That way I can just grab it and go. However since I’m looking to be healthier I’m also looking for healthier snacks. So thanks for providing the best snacks out there. It truly helps me or anyone else. So thanks for such a helpful article. 

    • I appreciate your feedback. I selected these snacks as the most popular choices because they’re healthy and nutritious. People who love popcorn can enjoy them and get energy while doing sports or exercise because they stay full. I am always sharing new findings. Click Here


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