How to do better self-care at work?

[230pm]

I work a busy, demanding and active job. I’m running on absolute empty and have absolutely no energy to engage in self care. I don’t go to the toilet for 7 hours as it’s frowned upon in work hours. My lunch is so short going to the toilet eats into eating time.
During the day I don’t get to drink any water because I’m so run ragged, I have a rubbish cuppa soup for lunch each day because I have zero energy/motivation to prep a lunch. So I’m tired, dehydrated, thirsty and very grumpy by the end of the day. This stops now.

I want a lovely relaxing morning routine, i lovely healthy lunch to look forward to, I want to have a really healthy and hydrating drink, I want to be a bit self indulgent at work to get me through the day!

Any products you recommend (even nice lunch containers), tips, recipes, advice to get me going?

Thanks!

What is your job? Nursing of some sort?Presume you already take a bottle of water to work!

The Food Medic has some great lunches and breakfast. You just have to make it a habit to a make them a lunch whilst clearing up after dinner and get breakfast ingredients to hand fit the morning .

I can’t help with the dehydration but that must be so hard not drinking. I work flat out but at my desk, I try having a lovely bowl of porridge for breakfast with lots of good things added, and I generally make a pitta bread with hummus or avocado and some salad while porridge is cooking or kettle boiling and take 2 pieces of fruit

Thermos food flask, £18 from Amazon so not cheap but great for soup or daal or chilli and rice or porridge am, batch cook at weekend, microwave in the morning and take with you to work and will stay hot

I make a big pan of soup most weeks in winter, I vary it quite a bit. I freeze some of it in individual portions, so then I've got a variety to chose from, don't want to have the same soup every day!
Have you got a microwave you can use at work? If not you can defrost the night before and heat up and put in a flask in the morning.
My current fave soups are :
tomato soup ( made with roasted tomatoes and then blitzed in the blender. You can add milk or stock easily.)
Leek and potato soup ( fry up leeks in the pan, and potatoes and cook for 20 mins)
Spinach soup ( onions spinach potatoes)
carrot and coconut milK soup ( carrots, fried onions, celery, tin of coconut milk plus ginger & cumin).
I take bread and cheese was well if I want something more substantial, and fruit .
I take overnight oats with me for breakfast - oats soaked in milk overnight in a jar. Add whatever you like - nuts, seeds, berries etc.