Guides › Diet › Office / IT worker
Desk-based, 8+ hrs sitting
Diet plan for office / it worker
Daily energy demand: Low (activity factor ×1.35 on resting energy).
Focus on
- Lead with protein and vegetables; keep rice and bread portions moderate.
- Fibre-rich foods (dal, oats, vegetables) keep you full at the desk.
- Pack lunch to avoid canteen fried food.
- Move every 45–60 minutes: 2-minute walk or the Desk-Break Reset.
Watch out for
- Biscuits and sweet tea at the desk add up fast.
- Weekend overeating undoing a careful week.
Training: 3–4 strength sessions a week plus 7,000–10,000 steps daily. Add mobility for neck, hips and upper back.
Sample day
| Time | Meal | Vegetarian | Non-veg |
|---|---|---|---|
| 07:30 | Breakfast | Idli (3) with sambar and chutney | 2 eggs, wholemeal toast, fruit |
| 13:00 | Lunch | Small rice, dal, two vegetable sides, curd | Chicken salad wrap with soup |
| 16:00 | Snack | Roasted chana or fruit | Boiled egg and fruit |
| 19:30 | Dinner | Chapati, paneer or tofu curry, salad | Grilled fish, vegetables, small rice |
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