Nutrition is the be-all and end-all for a person’s productivity. Sitting for long periods in particular and working in front of the PC is actually not exactly the best thing you can do. Numerous fitness magazines provide help and recommendations for action for a healthy diet. However, it is often the case that in addition to everyday office life and all the agile work, there is no time to implement these extensive recipes. That’s why I would like to give you a few tips for agile nutrition in everyday office life.

Eat like an emperor in the morning, like a king at noon, like a beggar in the evening (unknown).

Tips for agile nutrition in everyday office life

My recommendation is never to give the body more than 500 calories at a time. Of course, the cheat day, i.e. a day on which you eat as much as you like, can be carried out, but you should stick to the nutrition plan on the other days. As soon as the body has used 200 of the 500 calories, you feel hungry again. So you replenish the calories to 500-600. The snacks serve this purpose. In this way you avoid the lunchtime low and regularly supply the body with energy, which it consumes directly and does not store it as fat. If the body has too many nutrients, it stores them and uses them to accumulate fat. My daily meal plan is as follows:

  • 8:00 am breakfast
  • 10:00 am snack 1
  • 12:00 noon
  • 15:00 snack 2
  • 18:00 dinner


For breakfast I often make myself a shake with raspberries, corn flakes, milk, protein powder and a little honey. This gives the necessary strength for the morning. The advantage is that the shake is made quickly and you can even have breakfast within 10 minutes. Of course, I always vary the shakes and try out new recipes.

agile Ernärhung
Shake in the morning

Snack 1

Now you get hungry again around 10 o’clock. I like to take a roll with salmon or turkey breast with me. So you have energy again until noon and you are not so hungry at noon. Quark or a small bowl of corn flakes and a few nuts can also be eaten here.


For lunch I usually have something prepared at the beginning of the week. There are whole wheat pasta or peas and carrots with a little meat. Once a week I treat myself to a food truck. Because of the snack between meals, I am no longer so hungry at lunchtime and therefore do not fall into a lunchtime low because I no longer eat so much.

ernährung büroalltag
Pre-cooking for the whole week

Snack 3

In the afternoon you get hungry again. Here I usually eat a yogurt and drink a glass of juice. This is how the vitamins fill up too. You also have the strength to tackle some tasks again and have 2 productive hours to go by 5 p.m.


In the evening I eat similar to lunch or sometimes I like a salad, which I can mix together quickly. Otherwise there is also like sheep’s cheese or a protein shake. Every now and then there is only one bread with a topping. So I stay true to the saying: “Like a beggar in the evening”.

Excursus: business lunch or buffet

There are also cases in which you are not at home and have something to eat with colleagues in a hotel, restaurant or buffet. Of course it is rude to unpack your Tupperware there. The simple tip here is just not to eat the greasiest food. Look at the buffet or on the menu for salmon, rump steak or fillet. Just avoid roasting or hearty dishes.

Sport besides everyday office life

In addition to everyday office life, I do moderate exercise and visit a gym. Once on Wednesday and once on Saturday or Sunday. So that I can also go during peak times, I am in a small, owner-managed studio. So I pay twice as much as with the chains, but have my peace and quiet and can train stress-free. I think that two training sessions are always possible in addition to everyday life and also contribute to productivity.


It is not difficult to eat in the office. This is also possible in addition to a stressful everyday life. Of course, besides my method, there are certainly many more ways and it is certainly even healthier. However, I get along well with this plan and have my desired weight, feel fit and am productive. I often hear people say that shopping for all those groceries is very stressful and that they don’t add them. I feel the same way, that’s why I order from the every week Rewe delivery service . Take a look at that too! Below you can also find a picture of what foods I take to the office on a typical day. But in conclusion one can say: moderate exercise and 5 small meals a day already help massively.

Exemplary nutrition from me for a day in the office
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Image source: Peoplecreations – Designed by Freepik

Image source: Topntp26 – Designed by Freepik


I blog about the influence of digitalization on our working world. For this purpose, I provide content from science in a practical way and show helpful tips from my everyday professional life. I am an executive in an SME and I wrote my doctoral thesis at the University of Erlangen-Nuremberg at the Chair of IT Management.

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