With the intense routine and daily stress in the workplace, it is common to feel hungry in the middle of the workday. In many cases, easy access to industrialized and ultra-processed snacks ends up becoming a trap, because although they seem practical, these foods can harm your health in the long run. To avoid fatigue and lack of focus, choosing healthy and energetic snacks makes all the difference. Here are ideas for snacks that are easy to prepare and take to work, ensuring energy and disposition for the whole day.
1. Yogurt with Granola and Fruit
Plain yogurt is a great option for a healthy and nutritious snack. Rich in protein and probiotics, it promotes satiety and helps regulate the digestive system. To make it even more complete, add granola and fresh fruit, such as strawberries or pieces of banana. The combination of fiber, vitamins and minerals is ideal for keeping you energized until your next meal.
Suggestion: Prepare the yogurt in a jar with a lid and place the fruit and granola in separate jars, adding them when ready to consume.
2. Whole Wheat Tuna and Avocado Sandwich
The tuna and avocado sandwich is practical, delicious and rich in healthy fats and proteins. The avocado provides energy gradually, helping to maintain focus at work. In addition, the combination of fiber from the whole grain bread and the proteins from the tuna ensures satiety.
Suggestion: Use whole-wheat bread, tuna (preferably in water) and a few slices of avocado. If you like, add seasonings such as pepper and fresh herbs for more flavor.
3. Vegetable Sticks with Hummus
Vegetable sticks made with carrots, cucumbers and bell peppers are a light and refreshing option for mid-morning or afternoon snacks. When combined with hummus, a chickpea spread rich in fiber and protein, they become a complete and tasty snack. This snack is excellent for those looking for a crunchy and nutritious alternative for the day.
Suggestion: Prepare the sticks the day before and store the hummus in a small airtight container.
4. Dried Fruits and Oilseeds
A mix of dried fruits and nuts is practical, doesn't need refrigeration and fits in any space. Almonds, walnuts, dried apricots and raisins are sources of energy that help control hunger between meals. Nuts, in particular, provide healthy fats, which help maintain energy levels and feel full.
Suggestion: Prepare small portions in individual bags to avoid overconsumption.
5. Boiled Egg with Whole Wheat Toast
Simple yet extremely nutritious, boiled eggs are a practical snack that can be paired with a slice of whole-grain toast. Eggs are rich in protein and contain essential vitamins and minerals, such as vitamin B12 and selenium. Whole-grain toast adds fiber to the snack, helping to keep you feeling full.
Suggestion: Cook the eggs the night before and place them in a bowl with whole-grain toast to prevent them from getting soggy.
6. Homemade Cereal Bar
Homemade cereal bars are a healthier and more economical option than store-bought ones. They can be made with oats, honey, dried fruits and nuts, creating a nutritious and energizing combination. In addition, the practicality of a bar that can be carried in your bag is a great advantage for those who have busy days.
Suggestion: Prepare the bars on the weekend and store them in sealed jars or bags to take to work.
7. Green Smoothie
For those who like a refreshing and easy-to-consume option, a green smoothie is a great choice. Simply blend green leaves, such as spinach or kale, with fruits such as apples or pineapple and add coconut water. This snack is rich in fiber, vitamins and antioxidants, providing a feeling of lightness and energy.
Suggestion: Prepare the smoothie in the morning and carry it in a thermos. If you prefer a creamier consistency, add a frozen banana.
8. Wholemeal Cookies with Cottage Cheese
Whole-grain crackers are a healthy alternative for those who like a crunchy snack. When combined with cottage cheese, which is high in protein and low in fat, they become a balanced and convenient snack.
Suggestion: Choose low-sodium whole-grain crackers and store cottage cheese in a refrigerated container.
9. Baked Sweet Potato Chips
Sweet potato chips are easy to make and ideal for those who want to avoid processed snacks. Cut the sweet potato into thin slices, season with herbs and a drizzle of olive oil, and bake in the oven until crispy. This snack provides healthy energy and is also rich in fiber.
Suggestion: Prepare a larger quantity of chips and store them in a closed container to maintain their crunchiness.
10. Popcorn Popped in a Pan
Popcorn is a source of fiber and, if prepared healthily, is an excellent snack option. Avoid excess oil and opt for popping the popcorn in a pan with a little olive oil. It is light, crunchy and can be seasoned with herbs to add flavor without extra calories.
Suggestion: Prepare the popcorn the night before and store it in a paper bag for easy transport.
