It’s Monday morning at work, and there, next to the coffee machine sits a fresh box of Krispy Kremes, gleaming in their sugary glaze, daring you to take one—and because you skipped breakfast, you help yourself to two. Hours later and on a tight deadline, you power through lunch, grabbing chips and a soda from the vending machines. At 3 pm it’s back to the break room again, this time for homemade cupcakes in honor of a co-worker’s birthday.
By the end of the day, you’re in a serious energy slump from too much sugar and too many empty calories—fatigued, cranky, and in need of serious nutrition.
Sound familiar? Whether you’re trying to lose weight or simply eat healthier, the employee break room can be a minefield. But help is on the way. With just a little preparation and planning, you can make your own healthy, tasty choices. The recipes that follow—one for a delicious smoothie, another for a satisfying lunchtime salad, and a third for an easy, protein-packed snack—will help get you through your day.
Peanut Butter and Banana Smoothie
Need some morning motivation? This easy smoothie will do the trick. Soy milk has no cholesterol or lactose, so it’s a heart-healthy choice that’s easy on your stomach, too. Bananas and a touch of molasses add sweetness. For extra smoothness, blend the bananas and soy milk before adding the yogurt.
Serving size: 1 ½ cups
Makes 1 serving.
- 1/2 cup unsweetened soy milk
- 2 bananas, sliced into 1/4-inch slices
- 1 tablespoon creamy peanut butter
- 1/2 cup vanilla fat-free yogurt
- 1 teaspoon molasses
Combine soy milk, bananas and peanut butter in a blender; process until smooth. Add yogurt and molasses and process for a few more seconds.
Nutrition: Calories 242, total fat 7.3 g, saturated fat 1.8 g, mono fat 2.6 g, poly fat 3.5 g, protein 11 g, carbs 38 g, fiber 5.4 g, sodium 107 mg, calcium 242 mg