All in a day's work: Matt the small business owner

Matt is a 38-year-old business owner.

He works fro home a couple of days a week, in a shared office a couple of days a week and hangs out with his 18-month-old son one day a week. When at home he makes food as he needs it/feels hungry. When working in the office he either takes leftovers or buys lunch.

7.30am Coffee in bed. Typical start to the day, my son brings books to bed while we sit there drinking coffee.
9.30am Soft-boiled egg on wholegrain toast at desk. Bit rushed this morning, we would normally have a smoothie with fruit, greens, cacao, spirulina, etc.
10.30am Another coffee at a local cafe. Chocolate biscuit and a homemade pikelet at a friend's place. Water. Not normally one for sweet morning teas, this was a special occasion.
12.30pm Leftover stirfry (udon noodles, red cabbage, carrot, marinated tofu, seasame seeds). Small glass of orange juice. Water. At my desk again... once a day starts running late on me it tends to do so all day.
3.30pm Slice of wholegrain toast with Marmite. Coffee. I was peckish and probably should have had some fruit, but Marmite is so good…
5pm Glass of red wine while finishing work.
6pm Slice of leftover vegetarian frittata.
7.30pm Fish and chips (it's Friday).
9pm Rum, ginger beer and lemon (once again... it's Friday!)

Nadia Lim’s nutrition quick fix

As you pointed out, fruit is missing from your diet — if you’re not a fan of snacking on fruit, how about having stewed fruit at breakfast or dessert time with a bit of yoghurt, or the smoothie idea is great. Though there’s nothing wrong with having treat foods like fish and chips once in a while (the Ministry of Health’s recommendation for fast food/takeaways is no more than once a fortnight), you can always accompany it with a big side salad to make the meal more balanced — this will increase your vegetable intake and help fill you up at the same time (hopefully leaving less space for the chips!)