Fuelling Success: A day in the life of a corporate nutritionist

Ever wondered what fuels the day of a nutritionist navigating the corporate world? Here’s what Dr Emily Prpa eats on a day in the office.

Morning Rituals:

The day kicks off with a nourishing breakfast, often a balanced mix of complex carbohydrates, protein, healthy fats and some live dietary microbes (aka good bacteria). This usually includes a bowl of overnight oats made with live Greek yoghurt and topped with berries, seeds, and a dollop of nut butter — a perfect blend to provide sustained energy for my morning tasks.

Mid-Morning Snack:

A mid-morning snack usually involves a handful of nuts and a piece of fruit, providing a nutrient-packed combination of fibre and healthy fats.

Lunchtime:

I usually opt for a colourful salad loaded with leafy greens as the base, a variety of veggies (tray-baked on the weekend), lean protein (like grilled chicken, tofu or roasted chickpeas), and I keep a pack of mixed nuts and seeds in the cupboard at work to sprinkle on top for an added crunch. I then drizzle over tahini or EVOO (again, I keep jars of them in the office). This not only satisfies my hunger but also delivers a diverse range of nutrients and plant points to keep me and my gut happy. Sometimes more important than the food I put on my plate, is the time I take to eat my meal. I ensure that I sit down away from my desk and enjoy my lunch, rather than eating it in a rush whilst being bombarded by emails (sometimes easier said than done).

Afternoon Pick-Me-Up:

My inevitable sweet tooth always awakens around 3pm. To satisfy it, I usually have some Greek yoghurt with a drizzle of honey or a date filled with nut butter — providing a boost of protein and healthy fats to stay alert and focused.

Pre-Workout Fuel:

I usually head to a Pilates on my way home from the office, and sometimes a small pre-workout snack is in order. This could be a banana or apple, or a smoothie with a mix of fruits, greens, and a scoop of protein powder for sustained energy during the workout.

Dinner:

Dinner is a well-rounded affair, and always my favourite meal of the day, featuring a combination of lean protein (like grilled fish or tofu), whole grains (quinoa or brown rice) or pulses (pesto butterbeans or rose harissa chickpeas - quickly fired up in a pan), and a variety of colourful vegetables. This ensures a comprehensive intake of essential nutrients, and lots of my favourite one of all FIBRE, supporting overall health and wellbeing.

Evening Unwind:

To wind down the day, a soothing cup of herbal tea and a small bowl of mixed berries or some dark chocolate might be on the menu. This not only does this help satisfy my sweet tooth again but also helps me relax after a busy day.

Hydration Throughout:

Staying hydrated is a constant theme throughout the day. I always keep a water bottle at my desk, ensuring regular sips to maintain optimal hydration levels.

In essence, the daily food choices I make whilst working in a corporate job reflect a commitment to balance, variety, and nutrient density.

That being said, it’s only possible for me to eat like this during a busy work week, if I have had time to food shop and prep on the weekends - and with living in London, this often isn’t possible what with coffee dates, birthdays, hen parties, weddings and even baby showers these days filling up the calendar alongside all the general life admin.

When life is feeling extremely busy, I opt for ordering in my meals for the week. My favourite are Detox Kitchen’s Fridge Fills which provide me with 6 delicious and hassle free meals. I prefer this option because I am usually in the office 3 times a week, so it’s my lunch and dinners on the days when I’m most busy.

Detox Kitchen is a food delivery service that prepares high-quality, delicious, healthy meals! All their meals are free from wheat, dairy, and refined sugar, and delivered right to your doorstep.

Receive 20% off your first order with code DREMILY20. DK will save you hours of cooking and meal prepping!

Find out more here: https://detoxkitchen.co.uk/?discount=DREMILY20

Follow Dr Emily Prpa, leading gut health nutritionist, on Instagram (@TheNutritionReporter) for evidence-backed nutrition and lifestyle tips.