The paleo diet is based on the hunter-gatherer eating habits of our ancestors. Before the development of agriculture, humans’ diets consisted of entirely unprocessed foods. The main components of the paleo diet include proteins like fish, meat, and poultry, vegetables, fruits, and natural fats like coconut and olive oils and avocados. Processed foods like sugars, alcohol, milk products, and grains, on the other hand, are left out, since the body has more difficulty digesting these foods.
If you’re thinking about incorporating the paleo diet into your life, you’re likely excited about the potential health benefits, yet a little apprehensive about the logistics. While you’re at work, you won’t have access to your own kitchen and therefore, coming up with healthy paleo meals and snacks might be a bit challenging. Fortunately, we’ve put together this handy guide to eating in the workplace without sacrificing your paleo diet. You’ll discover tips for making paleo foods more accessible at work and learn about some tasty treats you can enjoy while on the job.
Snacks for paleo at work
Snacks are what keep us going throughout the workday, but when you aren’t eating any processed foods, it can be tricky to determine what snacks to eat. After all, so many of today’s snacks are individually packaged or consist of non-paleo ingredients like grains and sugars. This is where eating paleo at work can become especially challenging.
So, what should you eat at work when you need a little pick-me-up? The following foods are excellent options when you need a mid-morning or early afternoon snack to keep you going between meals.
Nuts
Nuts are a protein and fiber-rich way to snack during your work day. They’re easy to keep at room temperature, and they help you feel full between meals. In addition to being a tasty paleo snack, there’s also the added benefit of a lack of odor, since smelly foods can be quite annoying to coworkers.
A handful of plain nuts will help you get through the day, but feel free to mix it up with these nut-based snack suggestions:
- Mixed nuts: Create a customized mix with your favorite types of nuts. One great trick is to combine some softer nuts, like cashews, with those that have a bit more snap, like almonds.
- Trail mix: Combine nuts with some raisins and/or dried fruit to create a sweet and savory treat.
- Spiced nuts: Toast some nuts on the stovetop and mix them with spices and olive oil. Allow to cool before you pack them up for a tasty work treat.
- Nut bars: Combine nuts and seeds with honey, coconut oil, shredded coconut, cinnamon, and vanilla to bake a sweet nut bar. They’re even better than the packaged snack bars in the store, but they’re completely paleo-friendly.
Fruit
When you want a little something sweet, reach for fruits instead of processed sugars. Your waistline will thank you for it. Here are some delicious ways to enjoy paleo snacks with fruit at work:
- Prosciutto-wrapped melon: It tastes like something from a fancy restaurant, yet you can assemble it right at your desk.
- Fruity ice cream: Yes, you really can make ice cream without any dairy. Blend frozen bananas, strawberries, or other fruits with coconut cream to create a perfect workday escape.
- Fruit salad: Combine various fruits with a bit of lime zest and maple syrup for a sweet midday treat.
- Dried fruits: It’s best to make these on your own, so you can avoid any mystery oils that may be used in the packaged versions.
Vegetables
The crisp crunch of veggies adds a nice break to any work day. Here are some interesting ways to enjoy paleo-friendly veggie snacks while you’re working:
- Eggplant jerky: It may sound strange, but eggplant jerky actually tastes delicious. Use a food dehydrator to create tasty strips of this veggie.
- Cauliflower popcorn: For a satisfying crunch like real popcorn, bake cauliflower in the oven and sprinkle with chives and onion powder. This snack stores well for munching on at work later.
- Veggie chips: Chips are another popular processed snack that can be made paleo-friendly at home. Slice veggies like beets, carrots, zucchini or sweet potatoes thin and bake with coconut or olive oil. You can also bake kale and toss it with paleo-friendly oil to make kale chips.
Dips
Another fun option for a workday snack is a dip. Use paleo crackers, veggies, or fruits as your dip vehicle when you try one of these tasty paleo recipes:
- Pumpkin hummus: Combine pumpkin purée with soaked cashews to create this protein and fiber-rich treat.
- Guacamole: Since avocados are a popular paleo-friendly food, you can’t go wrong with some guac. Try out some interesting flavor combinations, like kale, pineapple, mango, radish, or peach.
- Babaghanoush: It’s best to make this paleo-friendly dip at home, since many store-bought versions contain mayo and/or processed oils.
Paleo lunch ideas
Now that you have your snacks covered, it’s time to think about lunch. It’s your main meal at work, so you’ll want to make sure you get plenty of food without having to compromise on your paleo preferences. Let’s look at some ideas for both bringing your own lunch to work and going out for a work lunch with your colleagues or clients.
Bringing your own lunch to work
One of the tricky things about eating paleo at work is that many paleo recipes are made on the stove or in the oven. When you don’t have those appliances at your disposal at work, you’ll have to get creative about what you bring for lunch.
The following are some great combinations that make it easy to enjoy healthy, filling lunches at work while sticking to a paleo diet:
- Lettuce wraps: Stash some lettuce leaves in the fridge and you’ll be all set for a variety of tasty lunches at work. Just bring in the fillings, like chipotle chicken, tuna salad, veggies, or sliced deli meats, to whip up some lunch on the spot.
- Veggie noodles: A vegetable spiralizer makes it possible to enjoy noodles without the grains. Combine yours with anything from fish to vegetables to chicken to make a delicious work lunch.
- Salad: Top chopped lettuce and greens with vegetables, meats, beans, nuts, and seeds for a sizable salad you can enjoy for lunch.
- Soups: Soups are one of the all-time top leftovers for work, and hundreds of recipes are paleo friendly.
- Egg casseroles: Eggs generally only taste good when cooked fresh, but the exception is an egg casserole. Bake up a delicious egg casserole packed with protein and vegetables for a tasty work lunch that can be enjoyed warm or cold.
Going out to lunch
Bringing your own lunch is easiest when you’re on a restrictive diet. But at work, you don’t want to miss a lunch out, either in order to entertain a client or to socialize with your coworkers. In those situations, keep an eye out for these items on the menu so you can stick to your paleo diet when you’re eating outside of the office:
- Grilled meats: Many traditional restaurants offer a grilled meat entrée, such as grilled chicken breast or ribs. If any sauces are included, you may want to ask for it plain or inquire about the ingredients, but the grilled meat on its own should be paleo-friendly.
- Salads: Salads are a great go-to option for those who are eating a paleo diet. If none of the dressings look paleo-friendly, you can ask for a side of olive oil or slyly pack you own in a small container.
- Fish: Like the grilled meats, you’ll want to be careful about any sauces that may be added to the fish, but otherwise, this is a great option for a work lunch.
- Bunless burger: For the savory satisfaction of a burger, simply order yours without a bun. Be sure to ask them to leave off ketchup and mayo as well. Fortunately, many restaurants have gotten creative with other burger add-ons like eggs and avocados, both of which fit your paleo diet.
- Steamed veggies: This a great go-to side dish if your entrée comes with one, or if you want to order an additional side to fill you up.
- Fast food options: When you are getting a quick meal, check out these paleo-friendly options:
- Chipotle: Burrito bowl (minus the rice)
- Panera: Salad
- Jimmy John’s: Lettuce wraps
- Five Guys: Lettuce-wrapped burger
- Chick-fil-A: Grilled chicken nuggets
- Subway: Salads
Use this paleo diet guide to make your at-work meals and snacks more satisfying while sticking to your health goals.