Diet Tips for Workaholics Who Don’t Have Time to Read This

By Nicole German (RD, LD)

workaholic-dietThe Workaholics Diet for those that are Busy, busy, busy.

No time to cook at home or think about eating. And, there is no time to exercise either!

Does this sound like you? This lifestyle seems to be a common theme among my weight loss patients.

So, what are we to do?

Here are some of my tips to getting out of workaholic mode and into a mindful, healthy lifestyle mode.

Prioritize and Make Lists

to do lists

The first step is to figure out what is most important to you. Create a list of your top 3 most important things for the day. Do this for the week, and every day.

For example, number 1 may be eating dinner as a family, number 2 may be getting a work project done, and number 3 may be exercising. Focus on doing the 3 things first and foremost.

Do the top ranking things on your list first. Do not let yourself do the lesser ranking items first. Making a list is the key to success. It helps us improve our productivity, decrease forgetfulness, and make the most out of every day.

Bring Healthy Food to Work

turkey-sandwichThis is one of the most important rules for keeping weight off. Bring a lunch, and if for some reason you can not bring a lunch, at least bring a supply of snacks (or keep them at work).

This helps prevent you from skipping meals, keeps energy levels maintained, and helps you avoid fast food and poor restaurant choices.

Always keep nuts with you so that if you know you can’t get to lunch until the late afternoon, you have a back-up snack to hold you over.

Bring other snacks like fresh fruits, raw veggies, hummus, boiled eggs, yogurts, and non-candy trail mixes.

Helpful Healthy Eating Guides

200 Calorie Snack Ideas100 Calorie Portion Sizes 10 Lunches Under 400 Calories

Wear a Pedometer


Nike Pedometer

There is no reason a workaholic can’t do this! Simply put it on when you get up. The goal is to reach 10,000 to 12,000 steps every day. This is essential for health.

Then, if you see that you have reached your goal, you can count that as your activity for the day! It is an easy way to stay active. A pedometer is also a great motivational tool.

If you see that you are at 8,000 steps near the end of the day, it helps motivate you to go walk a few more minutes to meet the goal.

  • BodyMedia FIT– Tracks steps, activity, sleep and more. Perfect for those who are goal oriented.
  • Shoe Pedometers– Compares 5 devices that track steps and calories burned.

Easy Enough for Workaholics?

Follow these 3 lifestyle and nutrition ideas and you will be on your way to making your life healthy even though your work may still be demanding.

The key is to make these habits part of your everyday busy routine.

Do you have any tricks or tips for fellow workaholic readers?


  1. Bee

    Any suggestions for a workaholic, who works in a restaurant and I eat one meal a day, but get really hungry by the time I finish work and get home it’s 2am and I eat my dinner then, there’s no time during the evening to eat, what do I do??????

  2. leona woodridge

    Whether you are busy or not, there is no excuse for you to not to take any meals anymore. In every meal, the following must be present:

    – Vegetables,
    – Meat,
    – Fruits
    – Rice
    – A glass of milk.

    If these foods will be taken properly, you will really get lots of benefits from it.

    • Ted

      I would disagree that meat, milk and rice MUST be present. Vegetables yes, fruits some meals or for snacks, whole grains, legumes, sweet potatoes, brown rice, quinoa interchanged. Why adult humans think they must consume milk designed for baby cows is highly debatable. Give up dairy for a couple of weeks and I guarantee you’ll feel better health wise.

  3. leona woodridge

    In order to obtain soundness of mind and body, the following foods must be presence in every diet food meal:

    – a glass of milk

    If these foods will complied remarkably in every meal, surely the fitness one desired will surely be achieved.

    Further information about diet food meals at


    Excellent suggestions.


  5. Spectra

    I alway do my big shopping trip on Sunday and I pre-chop and clean all my salad stuff, grill some chicken breasts, hard boil eggs, etc. It really helps to make for quick meals during the week.

  6. Harisonpaul

    Great stuff to share!!! Being fit is as important as keep working and the most popular quote “Health is wealth” goes with it.

  7. laura

    Any exercise tips for a workaholic with busted feet? Walking and variations is not feasible.

    • Ted

      Hi Laura, Can you or the person in question make it to a swimming pool? Swimming is great exercise and great for those with disabilities.

  8. Barbara

    I am going to try the list making of the top 3 “feel-good” activities of the day. We workaholics sometimes don’t get to them!

    Great tip!