Workers need all the energy they can get, especially if they work long hours. Many workers eat poorly due to time, but it is possible to eat healthier meals. With that said, here are the five best foods for staff.

1. Porridge or oatmeal are high in good carbs, which provides you with lasting energy. Feel free to mix some avocado with your oatmeal or porridge. If you need energy to get you through the day, then make this meal for breakfast or have it for lunch. It is quick and easy to make and it is a meal that can be consumed within a short period of time.

Also, don’t add sugar to your oatmeal. This is counter-productive and will likely lead to a sugar crash. If you feel like adding something sweet to your oatmeal or porridge, then add a few strawberries, grapes or blueberries to it. Most fruit are packed with good carbs, so you’ll enjoy having a bunch of energy.

2. Keep things basic by making 1-2 scrambled eggs and include a side of toast, spinach and banana. If you feel like you’re not full or you’d like even more energy, then make a watercress smoothie and drink it alongside your meal. Better yet, after you’ve ate your meal, bring your smoothie on the go.

If a watercress smoothie doesn’t sound good to you, then make another one. In fact, place a little bit of natural peanut butter, half a cup of oatmeal, a banana and a cup or two of milk in a blender and have that as your smoothie. After washing your eggs down with it, you’ll have more energy to get you through the work day.

3. Tuna is packed with a lot of protein and there’s many ways to eat it, such as straight out of a can, but if you want something more filling, then make a tuna wrap and add some hummus to it. If hummus isn’t your thing, then add low fat mayonnaise to it, but this may not be the healthiest option. Also, you can add some chicken into the mix and have a chicken and tuna wrap, which will provide your body with even more protein.

Adding brown rice is a good idea too. You can either add it to the wrap or eat it on the side. This meal is cheap and easy to make, so feel free to have it daily.

4. A lot of workers don’t get the nutrients they need throughout the day and when they start to get cravings, they reach for chocolate, chips and other types of junk food. They don’t really turn to fruit because they don’t consider it a meal. However, it can be a meal, but you want to eat multiple fruits.

Buy some bananas, apples, grapes and strawberries. Cut them all up and you’ll have a meal. Eat this for a lunch or when you need an energy boost.

5. Blueberry smoothies are considered meals, so prepare a few and have one daily. Add some spinach and nuts to the smoothie. This will provide you with good carbs, protein and a moderate amount of healthy fats, which is just want workers need to help them be more efficient.

Workers can and should eat the right meals in order to get the energy they need to get their jobs done in an efficient way. If you’re a hard worker and you want to eat good meals, then give the above ones a try. As time goes on, you will start to feel the benefits of eating them on a regular basis.