Meal Plan for a Sedentary Office Worker - Male

The following example meal plan has been designed for a male with an 'average' 9-5 office-based job. His job would be fairly inactive and involve primarily sitting at a desk with minimal walking about. It has been designed to be nutritionally balanced to suit an adult male who has a sedentary job and weighs 70-75kg, who does no regular exercise, and he should maintain his weight on this intake. This is somewhat of a hypothetical scenario as we are all different, so like all plans, it is merely an example and needs to be adapted to suit an individual's own lifestyle, daily routine and nutritional requirements. However, use this to give you an idea of what are healthy nutritious foods to include, but don't forget to vary your food choices and to drink plenty of water through the day.

One important consideration is to make sure that all your meals and snacks are based around low glycaemic carbohydrate foods so to ensure that energy levels are evenly maintained to help maintain good even energy levels which will aid concentration while sitting at your desk. This will also help to curb urges to snack on biscuits, cakes, sweets and chocolate! See our Glycaemic Index Tables for GI values of foods.

High fibre cereal (like Weetabix, bran flakes, Shreddies, muesli, porridge, etc) + 200ml skimmed milk + 1 tsp sugar
1-2 slices granary bread (toasted) + olive oil based spread
200ml fruit juice
Mug tea/coffee
2 oatcakes or home-made easy flapjack
Item fruit
Sandwich: 2 slices granary bread + olive oil-based spread + slice chicken/ham or tuna in low fat natural yoghurt or smoked salmon
Mixed salad
Low fat / low sugar yoghurt
Mid afternoon
2 oatcakes or home-made easy flapjack
Item fruit
Evening Meal
180g chicken breast or 200g white fish or 180g lean meat
3-4 tblsp basmati rice or 2 cupfuls cooked pasta or 1 medium potato
Loads of veg or large salad
2-3 oatcakes or rye crispbread + low fat soft cheese
Plans for people with illness or medical conditions in no way should override advice provided specifically for you by your doctor, clinical dietitian or other clinician. We advise that you seek the advice of a suitably qualified physician before commencing any exercise regime, following any dietary or nutritional regimen or beginning the use of any dietary supplements, legal or otherwise. The information provided on the Website is intended as information only and does not constitute advice. Therefore, it must not be relied on to assist in making or refraining from making a decision, or to assist in deciding on a course of action.