Lunch at work: stay on track without meal prep stress

Work lunches usually go off track not because of the meal itself, but because of the pattern: rush, hunger, sweet coffee, and “just a small snack”.

The easiest template to follow

• Protein: chicken/fish/meat/eggs/yogurt/beans
• Veggies: salad/veggie side/soup
• One side: rice/buckwheat/potatoes/bread — pick one

If it’s a cafeteria or a set lunch

1. Take soup or salad + protein.
2. Make the side half, if the portion is clearly big.
3. Keep sauce on the side (or minimal).

The most common leak

Sweet coffee + cookies “in between”. That’s the leak.

How to use NutriAI

Photo your lunch and mark sauce/drinks — those are the usual hidden calories.

Read next:

• Bread & “tea snacks”: where extra calories hide
• Sweet drinks: the easiest way to cut 200–400 kcal/day