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.