Workday Eating Hacks for Busy People — Checklist

A workday eating checklist drawn from the book's tips, for eating well at your desk and beating the 3pm slump.

Each item below is a tip title from the book, turned into a tick-box you can print and reuse. Tick them off on screen, or use the print button for a paper copy.

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• Choose Dependable Defaults for Each Part of the Day — Pick a default breakfast, lunch, and snack you can repeat.
• Make Breakfast Portable and Desk-Friendly — Choose a breakfast you can eat at your desk without a mess.
• Build a Lunch from Reliable Components — Build lunch from parts that travel well: grain, protein, vegetables.
• Pack Wraps and Sandwiches Without the Soggy Surprise — Pack wet fillings separately and assemble at lunch.
• Stock a Small, Useful Desk Drawer — Stock a drawer with shelf-stable backups for busy days.
• Build a Snack That Lasts — Pair protein or fiber with your snack so it holds you over.
• Outsmart the Vending Machine Without Banning Treats — Keep a satisfying backup snack so the vending machine isn't the only option.
• Enjoy Office Treats Without the Guilt — Enjoy the treat, then return to your plan — no all-or-nothing day.
• Build a Prep Routine That Fits Real Life — Pick a prep slot you can actually keep, even a few minutes.
• Create Defaults for Hybrid and Travel Days — Set a portable default for hybrid and travel days.

General information only, not medical advice. If a health problem persists, please consult a qualified healthcare professional.

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