If you’ve been hustling hard from home, you know it’s not always easy to stay nourished. You’re juggling client meetings, deadlines, and possibly family time, all while trying to fuel your body for the hustle ahead.
But have you thought about how what you eat affects your focus, energy, and productivity? This cookbook is designed to help you make simple, healthy meals that will fuel your body and brain to keep you at your best throughout your workday. Don’t worry. We don’t practice black magic. We were just demonstrating the amazing use of a cookbook.
Why Meal Planning is Key
Let’s face it: as a work-from-home hustler, your schedule is probably packed. The last thing you need is to spend time deciding what to eat for every meal. Meal planning and prepping are game-changers when it comes to saving time and reducing stress. When your meals are ready to go, you’re able to focus more on your work, rather than scrambling to figure out what to eat.
In this guide, we’ll show you how to create healthy meals that keep you energized and nourished without taking up too much time.
1. Breakfast: Power Up Your Day
Breakfast is essential for jumpstarting your metabolism and setting the tone for the rest of the day. Here are two simple breakfast ideas to keep you energized:
a. Banana-Peanut Butter Booster
Ingredients:
- 1 ripe banana
- 2 tablespoons groundnut paste (a.k.a. local peanut butter)
- 1 cup cold tigernut milk or water
- 1 teaspoon honey (optional)
- A pinch of cinnamon
Instructions:
Blend everything for 30 seconds. Drink while you boot up your laptop. Energy, check. Focus, double check. Freeze sliced bananas the night before for an even thicker smoothie.
b. Beans & Plantain Breakfast Bowl
Ingredients:
- 1/2 cup boiled beans (ewa aganyin or plain)
- 1/2 cup diced fried or air-fried plantain
- Chopped onions & fresh pepper (optional)
Instructions:
Assemble in a bowl. Add pepper sauce if you like it spicy.
Beans = protein + fiber = long-lasting energy. Plus, it’s delicious.
2. Lunch: Quick, Filling, and Nutrient-Rich Healthy Meal
Lunchtime is your opportunity to refuel for the afternoon. Here are two quick and satisfying options to keep you sharp:
a. Tuna-Egg Salad Bowl
Ingredients:
- 1 boiled egg (sliced)
- 1/2 tin of sardine or tuna in water
- Chopped cabbage
- Grated carrot
- Squeeze of mayonnaise or plain yoghurt
Instructions:
Mix everything in a bowl. Salt and pepper to taste. Eat cold or room temp.
Keep pre-chopped veggies in your fridge for 3-day freshness. Saves time like magic.
b. Stir-Fry Plantain & Veggie Medley
Ingredients:
- 1 ripe plantain (sliced)
- Onion, green pepper, carrot
- 1 egg or shredded chicken
- Dash of soy sauce or seasoning cube
Instructions:
Fry plantain lightly in a pan, push to one side. Add veggies + egg/chicken, sauté together. Mix all and Serve hot. Quick, colourful, and packed with nutrients. No rice-induced sluggishness here.
3. Snacks: Fuel Your Brain Between Calls
Snacks are an essential part of your workday. They can either fuel your productivity or make you sluggish. Here are ideas of that brain-boosting snacks to keep you energized between tasks:
| -Boiled eggs |
| -Roasted plantain (bole) |
| -Fruit with groundnuts |
| -Oats energy balls |
| -Coconut chunks |
b. Banana-Oat Bites
Ingredients:
- 1 ripe banana (mashed)
- 1/2 cup oats
- 1 tablespoon peanut butter
Instructions:
Mix. Roll into balls or press into mini bars. Refrigerate or freeze.
Power-packed and perfect between meetings. Bonus: zero sugar crash.
4. Hydration Hacks: Keep Your Brain Sharp
Hydration is just as important as the food you eat. When you’re working from home, it’s easy to forget to drink enough water, but dehydration can lead to fatigue, headaches, and poor concentration.
Here are some tips to keep your brain hydrated:
- Start with Water: Drink a glass of water with lemon or lime first thing in the morning. This helps wake you up and jumpstart your metabolism.
- Keep a Bottle Nearby: Keep a bottle of water on your desk and aim to refill it at least twice a day. Having it close by will remind you to drink throughout your workday.
- Infuse Your Water: If plain water doesn’t excite you, try adding cucumber, mint, or citrus fruits for a refreshing twist.
5. Dinner — Quick and Nourishing Healthy Meal
Ingredients:
a. Egg & Ugu Stir-Fry
- 3 eggs
- 1 cup chopped ugu
- 1 small onion, chopped
- Seasoning (salt, pepper, seasoning cube)
Instructions:
Sauté onion, add ugu, stir for 2 minutes. Add beaten eggs and cook through. Serve with boiled yam, plantain, or bread. protein-rich, and perfect for a light dinner.
b. One-Pot Jollof Spaghetti
Ingredients:
- Spaghetti
- Tomato paste or pepper mix
- Onion, seasoning, oil
- Shredded chicken, beef, or sausage
Instructions:
Sauté onion and pepper mix in oil. Add meat, seasoning, then water. Add spaghetti and cook till soft and saucy. tastes like jollof, feels like home, ready in 20 minutes.
Healthy Meal Prep Guide: Batch Cooking for the Week
Meal prepping is one of the best ways to stay organized and ensure that you have healthy meals throughout the week. Here’s how to get started:
- Plan Your Meals: Choose recipes that are easy to prepare in bulk. Think grilled chicken, roasted vegetables, and boiled eggs. These can be paired with rice, quinoa, or leafy greens to make different combinations throughout the week.
- Cook in Bulk: Dedicate some time on the weekend or during a less busy period to cook large batches of your meals. This way, you’ll have everything ready to go for the rest of the week.
- Portion and Store: Once cooked, portion your meals into containers and store them in the fridge or freezer. This will save you time during the week.
- Keep It Simple: Don’t over complicate your meals. Focus on simple, nutritious foods like eggs, fish, and vegetables.
Final Thoughts: Fueling Your Hustle Starts with Your Plate
As a work-from-home professional, what you eat is just as important as what you do. Your meals and snacks play a crucial role in keeping you sharp, focused, and energized throughout the day. With a little planning and preparation, you can fuel your hustle with simple, nutritious healthy meals that keep you performing at your best.
From quick breakfasts and energizing snacks to filling lunches and effective meal prep strategies, this cookbook gives you the tools to stay on top of your game because you need food to have strength so you don’t breakdown. So the next time you’re juggling client calls or working on your next big project, remember that fueling your body with the right foods will help you stay sharp and focused. You can Shop Everything You Need at Sundry Agro. @sundryagro.com