Meal prep for office workers: a 5-day lunch and dinner plan, and how to take it to work

How can office workers eat healthy every day, and where do you start?

Many people give up halfway because they have no time to think about and prepare food every day. At lunch they buy from the shops under the office building. After a late finish, they stop at a convenience store. The fix is to plan once a week.

• Choose all the week's meals on the weekend, so you do not have to think about food on workdays
• Keep ready meals at home. Frozen meals keep for 120 days in the freezer
• In the morning, put the day's meals in your bag. When it is time to eat, heat them until hot all the way through
• Every dish shows calories and nutrition on the website, so it is easy to keep track of your daily numbers

How do you plan a week of healthy workday meals?

1. Count your meals first. Lunch and dinner on workdays only comes to 10 meals a week
2. Mix stir-fries, curries, soups and noodles, so you do not get bored by the middle of the week
3. Plan your rice too. Each meal is the main dish only, with no rice, so choose the type and amount of rice to suit your goals
4. Pick a delivery day that arrives before the week starts. Bangkok and nearby provinces get deliveries every day except Saturday, and you can choose a time slot. Other provinces get temperature-controlled DHL delivery, Monday to Friday
5. When the food arrives, put it in the freezer straight away, in the order you plan to eat it

If you are away for a week, you can change the delivery date by chat. Let us know at least 1 day before the delivery day.

Enter your postal code to see your real delivery date first, so you know which day your plan can start.

A sample 5-day meal prep plan: what to eat for lunch and dinner

This plan uses real dishes from the website and mixes tastes and ingredients so nothing repeats. The numbers are for 1 main dish per meal, without rice.

Wednesday's lunch is Mee Klook, which already comes with noodles and has 38 g of carbs, so you may not need rice that day. Dinner is Miso Soup with Tender Chicken at 100 kcal, for a night when you want something light.

If you eat with rice, a sample weight-loss plan is around 350–450 kcal and 30–40 g protein per meal. You make up the difference with rice and vegetables you prepare yourself. Everyone's needs are different. Try working out your calorie needs, or read about how much protein you need per day. Both pages are in Thai.

How do you take frozen meal prep to the office safely?

There is one rule: keep it cold until you heat it, then heat it until hot all the way through before you eat.

1. Before you leave home in the morning, take only that day's meals from the freezer. Do not leave them to thaw outside the fridge
2. Carry them in a cooler bag with ice packs, especially on hot days or long trips
3. At the office, put them in the freezer or fridge right away. If there is no fridge, keep them in the cooler bag until it is time to heat them
4. Before you eat, heat the whole meal until hot all the way through. Hot edges are not enough
5. Heat only the meal you are about to eat

How do you set up the freezer so you can grab meals on workday mornings?

When the food arrives, put it in the freezer straight away. It keeps for 120 days in the freezer, so you can order several weeks ahead. After that, set things up so that on busy mornings you can open the door and take what you need.

• Keep each day's lunch and dinner together
• Put Monday's meals at the front, then the other days in order through to Friday
• Put new deliveries at the back, so older meals get eaten first
• Vacuum-sealed pouches are flat and easy to stack
• Stick a note on the fridge door with what to eat each day, so you do not stand there choosing in the morning

If you have a small freezer, like the ones in many condo fridges, the 90-meal pack can be split into 2 deliveries, so you do not need to store it all at once.

Home late, no spicy food or tired of chicken: which dishes should you choose?

Work does not always finish on time. Keep a mix of dishes in the freezer, so on tiring days you do not end up buying food outside your plan.

• For a light meal after a late night, try Miso Soup with Tender Chicken at 100 kcal or Shrimp with Garlic and Black Pepper at 70 kcal
• If you do not eat spicy food, there is Chicken Teriyaki, Grilled Chicken with Garlic Sauce, Ok Kai Pha-Lo and Minced Chicken Black Pepper and Garlic Sauce
• If you like strong, spicy flavors, try Khua Kling Kai, Larb Kai or Tender Chicken Red Curry
• For a high-protein lunch, choose Chicken Teriyaki at 34 g, Ka Pow Kai at 33 g, or Gochujang and Grilled Chicken with Garlic Sauce at 32 g each
• When you are tired of chicken, switch to pork, fish or shrimp now and then, such as Pa Nang Moo or Dory Fish with Southern Thai Yellow Curry. Pork costs ฿10 more per meal, and fish and shrimp ฿15 more

Every dish is designed by a nutritionist and made without cooking oil, MSG, added sugar or preservatives. Freezing keeps the food fresh instead. See the nutrition and spice level of every dish on the full menu page.

Which pack should office workers order?

If you eat lunch and dinner on workdays only, you need 10 meals a week. As a rough guide:

• The 21-meal pack lasts about 2 weeks, or about 4 weeks if you only eat it for lunch. It is a good place to start
• The 45-meal pack lasts about 4 weeks or more, for people who plan to do this for a whole month
• The 90-meal pack has the lowest price per meal and can be split into 2 deliveries. It suits people who eat these meals regularly, or whole households
• The 9-meal trial pack lets you try the taste. You can only order it by chat on LINE @cleanfit or Messenger

Ordering on the website takes 4 steps: choose a pack, choose your dishes, enter your address to see the delivery date, then pay by Thai QR or credit/debit card. See the details on how to order.