Some time in the kitchen on a Sunday night could keep more people from blowing their diets while at work during the week.

Denise Cole, a registered dietitian at Cleveland Clinic, said people should try to pre-plan not just their lunches, but their snacks for the entire work week.  It could keep them from ruining their diet by making poor choices while snacking.

"Plan your snacks and portion them out for five days at a time. It makes it much easier when you are overworked, overstressed, and overscheduled," said Cole.

Cole recommends spending part of Sunday night cutting up vegetables like celery to munch on while at work.   She suggests including a tablespoon of peanut butter for dipping or making up some individual containers of watermelon.
And when it comes to snacking on fruit, don't remove the skin.  Cole said the skin will provide extra fiber and help people feel fuller, longer.

High fiber cereal bars or even a cup or two of a healthy, dry cereal are other healthy options. Cole also said you can't go wrong with a can of tuna.

"Keep a can opener, some tuna, and right there you have yourself a lunch if you get stuck at your desk unexpectedly for the day. Because you don't want to skip eating that's another bad thing to do when you're trying to maintain your weight," said Cole.

Cole said another way to help curb hunger after lunch is to have a glass of water.