Can you have a healthy diet working in London? With the Olympics upon us and healthy athletes on all our screens, most of us have been thinking about getting into better shape. But how does one integrate a decent diet into our work lives without sacrificing time and sleep?

I have a massive sweet tooth, but have found myself completely changing the food I eat - and the times I eat - to contribute to my own fitness goals. I’ve never been a fan of eggs in any way, shape or form, but due to their high protein levels and the resulting benefits for my training, have found that removing the yolk (which essentially takes the fat and cholesterol out) and making an egg white omelette is the perfect way for me to get the goodness I need, without relying on powders and shakes.

This new routine is easy at the weekend when I’m not working, but is under pressure during the week as time is restricted and home prepared food a hassle to bring to work.

And what can be done for lunches? Whilst one can go to the trouble of preparing food at home, for most this isn’t practical and therefore the only option is to eat out. This situation leads to new questions based on the type of foods you should eat for the fitness goals you are aiming for.

For the most part, people are aiming to lose weight and to do this you need to reduce carbohydrate intake. The main problem is that all major food chains use ingredients high in carbohydrates as the mainstay of their menus. An added issue is the lack of sufficient protein portion size to maintain muscle mass…

The solution to both of these issues is to find an independent deli where you can tailor meals to your needs. In this way you can ensure the portion size is more or less correct for your needs. This doesn’t seem much of a revelation perhaps, but it’s the best way to ensure you can get the correct portion sizes of each food group to meet your dietary needs.