Nutrition is essential to a person’s productivity. Especially long sitting and working in front of the PC is actually not the best thing you can do. Numerous fitness magazines provide help and recommendations for a healthy diet. However, it is often the case that, in addition to everyday office life and all the agile work, you do not have time to implement these extensive recipes. That’s why I want to give a few tips for the agile diet 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, Cheatday, a day when you eat as much as you like, can be pulled through, but you should stick to the diet plan on the other days. Once the body has consumed 200 of the 500 calories, you feel a feeling of hunger again. So you fill the calories back to 500-600. This is what the snacks serve. Thus, you avoid the midday low and regularly supply the body with energy, which it consumes directly and does not store as fat. If the body has too much nutrients, it stores them and thus puts on fat. My meal plan per day is as follows:

  • 8:00 Breakfast
  • 10:00 Intermediate meal 1
  • 12:00 Noon
  • 15:00 Intermediate meal 2
  • 18:00 Dinner


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

agile ernärhung
Shake in the morning

Intermediate meal 1

Now you get hungry again around 10 o’clock. For this I like to take a bun with salmon or turkey breast. So you have energy again until noon and is not so hungry at noon. You can also eat quark or a small bowl of cornflakes and a few nuts.


At noon I usually prepared something already at the beginning of the week. There are wholegrain noodles or peas as well as carrots with some meat. Once a week I also treat myself to a food truck. Due to the snack I am not so hungry at noon and therefore fall into no lunch low, because I don’t eat so much anymore.

nutrition office everyday
Pre-cooking for the whole week

Snack 3

In the afternoon you get hungry again. Here I usually eat a yoghurt and drink a glass of juice. This is how the vitamins fill up. Also you have strength to tackle some tasks and until 5 p.m. still 2 productive hours ahead of you.


In the evening I eat similar to lunch or like a salad, which I can mix together quickly. Otherwise there is also a lot of sheep’s cheese or a protein shake. Also, from time to time there is only one bread with some topping. Thus I remain true to the saying: “Like a beggar in the evening”.

Excursion: Business dinner or buffet

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

Sport next to everyday office life

In addition to the office routine, I do moderate sports and visit a gym. Once on Wednesday and once on Saturday or Sunday. So that I can also walk at rush times, I am in a small owner-managed studio. So I pay twice as much as with the chains but have my rest and can train stress-free. I think that two times training is possible in any case besides everyday life and also contribute to productivity.


It’s not hard to feed yourself 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 also surely it goes even healthier. However, I get on well with this plan and have my desired weight, feel fit and am productive. I often hear that many people say that shopping all the food is very stressful and they don’t come along. That’s the way I do, that’s why I order every week from the Rewe delivery service. Have a look at that! Below you will also find a picture of what food I take to the office on a typical day. But in conclusion, moderate sports and 5 small meals a day already help massively.

Example nutrition of me for a day in the office
Genderhinweis: Ich habe zur leichteren Lesbarkeit die männliche Form verwendet. Sofern keine explizite Unterscheidung getroffen wird, sind daher stets sowohl Frauen, Diverse als auch Männer sowie Menschen jeder Herkunft und Nation gemeint. Lesen Sie mehr dazu.

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I blog about the impact of digitalization on our working environment. For this purpose, I present content from science in a practical way and show helpful tips from my everyday work. I am a manager in an SME myself and I wrote my doctoral thesis at the University of Erlangen-Nuremberg at the chair of IT Management.

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