A Quick Start to Eating Healthy At Work

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Those of us who are employed at a steady 9-5 understand the struggle “what do I eat for lunch every day?”

Unfortunately, we are typically falling victim to the easy, ready-made meals that we can grab at Target, or a quick Italian sub from the deli down the road. We stick to whats around the office.

Well, it’s time to throw off the shackles of lunch time quick stops and embrace the life of healthy, meal prepped goodness.

Let’s take out all the trans-fats, preservatives, additives, GMO’s, empty calories, and high bad carb counts and replace it with fresh vegetables, good carbs, and high levels of protein and fiber.

Here is an easy lunchtime meal tat will leave you energized for the rest of the day.




Low-Sodium White Albacore Tuna
2 eggs
1 tbsp of Low-Fat Mayonnaise
Garlic Powder
Sriracha Hot Sauce (if you like spicy)


First, hard boil your eggs with our fool-proof method: Place your 2 eggs in a small boiling pot, fill it with water so that is JUST covers the eggs. Place on a burner uncovered and bring to a boil. As soon as the pot comes to a boil, remove from heat and cover for 10-12minutes. Scoop out eggs and place in a bowl of cold tap water. Drain and set aside to cool.

Open the can of tuna and drain the excess water. Chop up your celery into small pieces. In a bowl, place the tuna, celery bits, mayo, garlic powder, salt, and pepper. Peel the hardboiled eggs and dice them. Add the eggs to the rest of the ingredients. Mix with a fork until properly incorporated. Place on your bread of choice or eat as is for a delicious meal. Enjoy!


This is a high protein and healthy-fats lunch that will fill you up. Make a bunch at once and save in portions to bring to work or to snack on during the weekend.

Stay Koko Strong!

Michael Wood, CSCS
Chief Fitness Officer, Koko FitClub

Interested in Koko?
Try 30 days of complete fitness and coaching for just $30.


About Michael Wood, Chief Fitness Officer
Michael Wood, CSCS, is Chief Fitness Officer at Koko FitClub, driving the development of integrated strength and cardio training and nutrition programs for Koko members nationwide. A nationally acclaimed fitness expert, Michael has conducted research as a Senior Exercise Physiologist at the Nutrition, Exercise Physiology and Sarcopenia Laboratory at the Research Center on Aging at Tufts University, and has lectured at Boston University and the University of Connecticut. He has been named Boston Magazine’s “Best of Boston” Personal Trainer, and made the Men’s Journal “Dream Team” list of the nine best trainers in the U.S. Michael and his family live in North Attleboro, MA.

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