When you’re working all day and moving around, the last thing you need is some complicated meal prep plan.

This is actually what I bring to work.

Nothing fancy. Nothing complicated.

Just something that keeps me full, keeps carbs low, and stops me from grabbing garbage food halfway through the shift.

🥗 What I Pack (Exact Amounts)

• 2 cups romaine lettuce (or spring mix)
• 4 oz cooked chicken (or tuna/ham)
• 1 tbsp shredded cheese
• 2 tbsp dressing (ranch or vinaigrette)
• 1/2 cup strawberries or blueberries
• 1 oz almonds or pistachios (about a small handful)
• 1 low-carb yogurt (optional — check carbs)

 How I Do It

1. Throw the salad in a container
2. Add protein on top
3. Pack dressing separately if you want it fresh
4. Add berries and nuts on the side
5. Done in under 5 minutes

 Macros (approximate)

• Calories: ~450–500
• Protein: ~30–35g
• Fat: ~25–30g
• Carbs: ~10–15g net

 Why this works

• Easy to prep before work
• Keeps you full for hours
• Enough carbs to not feel drained, but still low
• Portable — no microwave needed

 This is what stops you from blowing your diet mid-shift

 Real-life tip (your style)

This is where people screw it up:

• too many nuts
• too much dressing
• “just a little extra” turns into 500 extra calories

Keep it controlled and it works.

You can also swap out the ingredients for these substitutes if you’d prefer.

• Chicken → tuna or deli turkey
• Berries → raspberries or blackberries
• Nuts → cheese cubes if you want lower carbs
• Yogurt → skip if you’re trying to tighten carbs