It doesn’t really matter if you’re an entrepreneur, or an employee, the fact remains that the road to long-term career success demands that you work long hours. Sometimes, you will work late into the night to finish up an important project, and sometimes the long work hours could go on for months on end. Whatever the case may be, you mustn’t let your physical health suffer as a result.

This is a big mistake that career-oriented people regularly make, often skipping a meal or two and substituting healthy foods with junk food just so they can get a bit more work done. Needless to say, this is not sustainable health-wise. Here to help you build a healthy body and mind while building a thriving career are the five tips for healthy eating when you’re working long hours.

Don’t skip breakfast

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What’s the worst thing you can do first thing in the morning? Skip breakfast, of course. The early morning is your golden opportunity to cram plenty of nutrients into your belly before you leave to conquer the business world. Plan your breakfasts around calories, proteins, and healthy carbs, and you will stay sated for a very long time.

However, if you choose to skip prepping a healthy breakfast and go straight for the thermos and out the door, you’ll inevitably experience the dreaded mid-morning crash. You can expect your productivity to plummet, you’ll feel irritated and unable to focus, and of course, you’ll feel hungry without actually having the time to eat. Don’t let this happen, instead, wake a half an hour earlier and have a healthy breakfast.

Munch on healthy snacks throughout

It should go without saying that healthy snacks are a must for busy people. But, how do you define a healthy snack? Well, it all depends on your goals. If your goal is to lose weight, then a low-calorie, low-sugar option such as a cracker-and-cheese combo will suffice.

However, if you’re looking to bulk up and gain muscle mass (looking at you, buff entrepreneurs), then you will need to munch on some protein-rich sources instead. Consider bringing a protein shake to the office to keep your protein intake in check.

Always have a hearty meal with you

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Lunch is just as important as breakfast, but sometimes it can be near impossible to find the time to hop over to the fast-food joint across the street to have yourself a decent meal. And fast food is not exactly something you should be eating on a daily basis, so you’re obviously left with nothing more than an empty stomach. But it doesn’t have to be that way.

You can choose to have nutritious healthy food delivered to your office every day without having to get up and leave your work for a second. In this fast-paced world, people realise that every minute in the office counts, so just find a food delivery service that specializes in healthy meals and you’ll have no problem keeping your diet on point throughout the day.

Don’t eliminate foods, reduce calories instead

One of the biggest mistakes busy people make in the pursuit of a slimmer physique is eliminating entire food groups from their diet. This approach, while sustainable for some, can be quite difficult to uphold for a long time, as eliminating entire food groups can limit your options as well as deprive you from essential nutrients. 

Instead, why not stick to a well-balanced diet that encompasses a variety of healthy nutrient sources, but focus on the calories instead? Simply reduce the portions of your meals if you want to lose weight while working a sedentary job, and break your meals up throughout the day. This will ensure that you stay sated longer without overeating.

Stick to a healthy diet routine

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And finally, you need to have a strict routine if you want all of the aforementioned solutions to deliver the results. No matter if you’re looking to maintain your current weight, bulk up, or tone down, you need to be consistent. Make sure to develop a healthy eating routine you can stick to every single day, and you will have an easier time achieving your long-term health and physique goals.

Final thoughts

Working long hours day after day can take a heavy toll on your emotional, psychological, and physical well-being. However, with a healthy approach to nutrition such as this one, you should have no problem creating a healthy lifestyle no matter how much time you spend in the office.


  • Mia Taylor is a fashion and beauty enthusiast from Sydney and writer for She loves writing about her life experiences. Travelling and enjoying other cultures and their food with her husband is a big part of her life. She is always on the lookout for new trends in fashion and beauty, and considers herself an expert when it comes to lifestyle tips.