Advertising
Advertising

Last Updated on April 19, 2021

25 Healthy Snacks for Work: Decrease Hunger and Increase Productivity

25 Healthy Snacks for Work: Decrease Hunger and Increase Productivity

Snacks are awesome. They bridge the gaps between our meals, provide us a little mental reset, and can oftentimes lead to a healthier weight.

How does this magic work exactly? Well, let me tell you:

Incorporating snacks into your mid-morning and mid-afternoon can balance out your blood sugar, preventing those dreaded spikes and crashes. A proper snack can also lead to sustained energy by providing you with energy all day long.

Remember, food is fuel. So without adding gas to your tank, you will quickly run out leading to decreased productivity and a crabby mood.

What about the healthy weight you may ask? When you provide your body with proper fuel throughout the day, you don’t meet meal time with starvation. You have more control when you dinner plate lands on the table, leading to decreased portions and less chance of over-eating. In fact, oftentimes I recommend snacks to most of my nutrition clientele.

The perfect snack follows a simple formula: Protein + Produce. This will give you carbs for a quick energy bump combined with fiber and protein for sustaining that energy. This snack duo also lends itself to be quite portable. A no fuss approach to feeling better throughout the day is always welcome.

Here are some healthy snacks for work to sustain your energy, keep your focus locked in, and promote that healthy weight:

1. Cucumber Sandwiches

    Cucumber sandwiches follow that perfect snack combo of protein + produce. The light and refreshing cucumber “buns” are a great delivery system for the protein-rich turkey slices.

    Cucumbers are also a great source of hydration as they are made up of mostly water! And, yes, you can eat your water.

    ~ Get the recipe here!

    2. Tuna Salad Cucumbers

      Cucumbers again?! Yup, these little fruits (not even a veg) are so easy and friendly for all snackers.

      Creating open-faced tuna salad sandwiches is a great way to have snack that will keep you going until your next meal. The tuna provides you with healthy fats that pairs nicely with the crunch of the fibrous cucumber.

      ~ Get the recipe here!

      3. The Classic: Trail Mix

        This classic combination is a tried and true method of snacking for a reason. It’s super easy, fun to mix up, and provides a nutritious punch.

        Check out this list of some great trail mix variations and ideas! Be sure to go for low-sodium nuts and no sugar added dried fruits to keep unwanted empty calories at bay.

        ~ Get the recipe here!

        4. Apple Cookies

          You can call these dessert nachos or apple cookies. But either way they make one heck of a snack!

          Advertising

          Easy to pack and prepare, these apple cookies are loaded with delicious fuel for your mid-morning pick-me-up. And as a bonus, these are very simple to customize to whatever flavor combinations you fancy!

          ~ Get the recipe here!

          5. Banana Hemp Seed Sushi

            Hemp seeds are great! In case you don’t know why, hemp seeds are loaded with vitamin E, iron, and healthy fats.

            Pair these little powerhouse seeds with the power of peanut butter and a nutrient dense banana, you have the perfect combination for a snack! Thinking back on perfect snack formula of protein + produce, this snack follows that to a T!

            ~ Get the recipe here!

            6. Almond Butter and Banana Open Sandwich

              Another classic as it should be; but with a twist. In order to save time and shave off a few extra calories, use your banana as your delivery system. Top it with extra goodies and eat with a fork and knife or dive in to make it finger food!

              This recipe is great to have all the ingredients for in your desk drawer!

              ~ Get the recipe here!

              7. Baba Ganoush

                Baba Ganoush is like hummus’s forgotten cousin. It’s delicious and in my book, doesn’t get enough recognition! This eggplant based dip is a great source of fiber, copper, and vitamin B. You can use carrot sticks or seeded crackers to much this perfect snack down!

                ~ Get the recipe here!

                8. Blueberry Pudding

                  Chia seeds are little protein packets. And when soaked, they make a delicious pudding.

                  Bump up that pudding with fresh fruit and you have the perfect sweet treat to keep you going until lunch-time!

                  ~ Get the recipe here!

                  9. Cowboy Caviar

                    Cowboy caviar is a typical Sunday football food, however, have you ever thought of making a little extra for the week’s snacks? With all the beans and veggies, it is loaded with sustaining energy.

                    Pack this in a small to-go container with your favorite chips and you are all set from lunch to dinner!

                    ~ Get the recipe here!

                    Advertising

                    10. Greek Yogurt & Crushed Almond Banana Popsicles

                      Greek yogurt and crushed almond banana popsicles are the perfect snack swap for when you are feeling something sweet. Much better for you than the vending machine but they are just as indulgent!

                      In this snack recipe, the Greek yogurt and almonds provide the protein that covers the banana (aka produce of course).

                      ~ Get the recipe here!

                      11. Roasted Garlic Kale Hummus

                        Hummus alone should be on everyones list of superfoods! And this one is blended with kale for an extra nutrition bump. The roasted garlic provides a great flavor without making it too spicy.

                        I highly recommend this hummus with your favorite whole grain crackers or cut veggies!

                        ~ Get the recipe here!

                        12. Avocado Deviled Eggs

                          Deviled eggs always feel so fancy to eat. Now add whipped avocado into the mixture and they are indulgent! Another great example of creating a snack that follows the winning formula of protein + produce.

                          As a bonus, the avocados provide a hearty dense of good for you fats and flavor!

                          ~ Get the recipe here!

                          13. Peach Caprese Skewers

                            This snack couldn’t be simpler to make and take! You can keep them in skewer form or throw all the ingredients into your Tupperware container to eat as a salad.

                            Be sure to slice a ripe peach as the sweetness of the peach pairs wonderfully with the creamy mozzarella, fresh basil, and the acidity of the tomatoes!

                            ~ Get the recipe here!

                            14. Hard Boiled Egg and Avocado Bowl

                              Eggs are an excellent source of protein, packing 6 grams in each large one. This seasoned snack bowl is great for an afternoon break or morning nosh. Plus the red bell peppers not only add flavor but also a great dose of vitamin A, C, and B!

                              ~ Get the recipe here!

                              15. Protein Packed Oatmeal Cups

                                You can probably go ahead and call these muffins, but they are healthy muffins!

                                Advertising

                                Using your favorite protein powder, these protein packed oatmeal cups are fully customizable to your liking. You can add fruit (yes, please!), nuts, spices, and a bit of sweetener.

                                The oatmeal base gives you a nice dosing of fiber that will help these muffins last you until you get to sit down for your next meals.

                                ~ Get the recipe here!

                                16. Salmon Avocado Toast

                                  One man’s Sunday brunch order is another’s power snack. To keep from getting too out of control with the calories, opt for a thin slice of toast and 1/4 of an avocado. Top it with high-quality smoked salmon to bask in the Omega 3 healthy fats!

                                  ~ Get the recipe here!

                                  17. Kale Berry and Acai Power Smoothie

                                    Smoothies are a wonderful invention. No time to eat? No worries, drink your snack!

                                    This kale berry and acai power smoothie is chockfull of nutrients, fiber, and protein creating a winning combination!

                                    ~ Get the recipe here!

                                    18. Vegetable Quinoa Chickpea Salad

                                      This is a great snack that can be made in bulk for the whole week. With the chickpeas and quinoa paired with the cucumber and other veggies, this is a light salad that does a wonderful job of bridging the gap between meals.

                                      ~ Get the recipe here!

                                      19. Apple Chai Energy Balls

                                        These are so perfect for those cozy days when you are stuck inside working. These apple chai energy balls are packed with fiber, antioxidants and protein.

                                        Be sure to use old-fashioned oats for more nutrient dense energy balls.

                                        ~ Get the recipe here!

                                        20. Peanut Butter Smoothie

                                          Everyone loves peanut butter. This peanut butter smoothie is the perfect combination to make it a great snack! Pour yourself a small glass and sip away the hanger!

                                          ~ Get the recipe here!

                                          21. Gluten-Free Black Bean Brownies

                                          Advertising

                                            Is this permission to eat brownies for a healthy snack? When they are made of black beans it is!

                                            The best part about these brownies is that you can’t tell they are healthy at all. The beans provide the protein that compliments the antioxidants of the chocolate and nuts.

                                            ~ Get the recipe here!

                                            22. Chipotle Lime Edamame

                                              Edamame are whole soy pods that are excellent covered in any flavor combination you can think of! You can make these little guys right at the office with a bag of frozen edamame heated in the company microwave and then topped with all the ingredients.

                                              Simple, easy, and beats that weird buttery popcorn smell that floats down the hallway on Friday afternoons.

                                              ~ Get the recipe here!

                                              23. Cheesy Spinach Quinoa Cups

                                                These are great for on the go and freeze really well! That means you can make them in batches to last you weeks at a time!

                                                The spinach and cheese creates an indulgent snack that won’t cost you tons of calories and hold you over to make it to that 4 o’clock meeting.

                                                ~ Get the recipe here!

                                                24. No Bake Sweet and Salty Granola Bars

                                                  These bars are loaded with good-for-you nuts and seeds. Keeping these in your desk drawer will help curb those hunger pains and afternoon 3 pm slump we all know so well.

                                                  ~ Get the recipe here!

                                                  25. Fancy Rice Cakes

                                                    Rice cakes can be bland on their own, but when you top them like this they are anything but!

                                                    These rice cakes are transformed into delicious snacks that will have you rushing to the break room!

                                                    ~ Get the recipe here!

                                                    Final thoughts

                                                    Snacks are an essential part of balanced eating! It is so important to keep our bodies fueled with good ingredients to keep them working as proficiently as we need them to.

                                                    Adding snacks to your day will help you meet deadlines, improve productivity, and not fall asleep on your keyboard each afternoon.

                                                    Featured photo credit: Roman Rodriguez via unsplash.com

                                                    More by this author

                                                    Julia Whelan

                                                    Registered Dietitian/Nutritionist

                                                    25 Healthy Snacks for Work: Decrease Hunger and Increase Productivity 13 Brain Healthy Foods That Keep Your Brain Sharp Naturally 17 Power Pressure Cooker Recipes for Rushed Weeknight Meals How to Drink More Water Easily When It Seems Like a Major Chore

                                                    Trending in Diet & Nutrition

                                                    1 Intermittent Fasting Weight Loss for Beginners (A How-to Guide) 2 Intermittent Fasting Diet for Beginners (The Complete Guide) 3 10 Quick and Healthy Lunch Ideas That Fit Your Busy Schedule 4 21 Healthy Dinner Recipes to Lose Weight and Gain Muscle Strength 5 9 Meal Planning Apps That Will Help You Eat Healthier

                                                    Read Next

                                                    Advertising
                                                    Advertising
                                                    Advertising

                                                    Last Updated on April 19, 2021

                                                    Intermittent Fasting Weight Loss for Beginners (A How-to Guide)

                                                    Intermittent Fasting Weight Loss for Beginners (A How-to Guide)

                                                    Intermittent fasting weight loss is a type of diet that’s rapidly growing in popularity and becoming the way to lose weight. Scientists and nutrition experts like it, too. New books and articles on the topic are being published daily. Intermittent fasting is also popular with followers of the Paleo diet since our ancestors appear to have eaten this way for thousands of years.

                                                    I’ve been following this type of diet myself for 2 years. Doing so helped me lose and keep off 70 pounds without ever having to count calories, limit carbohydrates, or eat 6 to 7 meals a day.

                                                    This article teaches you all about intermittent fasting weight loss and details why it is one of the best weight loss diet hacks around. Once you finish, you will be able to implement it into your diet and experience the benefits it offers almost immediately.

                                                    What Is Intermittent Fasting?

                                                    As you may have figured from its name, intermittent fasting weight loss is a diet plan where you set fasting periods during the day. This is usually between 16-20 consecutive hours, but it can be as little as 12 hours or as much as 24 hours (or even 36 hours).

                                                    While fasting you can eat and drink low calorie or calorie-free foods. Think coffee, tea, water, and vegetables.

                                                    The more time you spend fasting every day, the better your results. You can do these fasts as often as you like. Again, the more often you do so, the better[1].

                                                    Getting Started With Intermittent Fasting

                                                    Following this diet plan is super simple. All you have to do is choose a period of time during the day that you will fast. This should be between 16-20 hours.

                                                    The longer you fast each day, the better. Don’t worry about calorie restriction or measuring carbohydrates. Just focus on going about your day until it’s time to eat.

                                                    It’s best to choose a set period of time to conduct your fast. I like to fast from 8 PM to 4 PM the following afternoon. I’ll then have my first meal of the day and a snack or two a few hours later. Once 8 o’clock rolls around, it’s back to fasting.

                                                    My experience with intermittent fasting is that it’s best to start with a 16 hour fast (i.e. 8 PM one evening to 12 PM the next day) for the first 1-2 weeks. Once you are comfortable with this schedule, you can increase the amount of time you spend fasting. Do this by adding 30 minutes to each fast until you get to where you are fasting for 20 hours at a time.

                                                    You don’t have to fast every day in the beginning either. You may be more comfortable breaking in slowly with 2 or 3 days per week, or trying alternate day fasting. Add additional days of intermittent fasting as you become more comfortable with this style of eating.

                                                    Intermittent Fasting Schedules

                                                    There are several different fasting schedules you can choose from when you start an intermittent fasting diet. Here are some of the most popular.

                                                    Advertising

                                                    The 16/8 Method

                                                    This method of fasting involves fasting every day for 14-16 hours and eating during an 8-10 hour window. Many people who are getting started with intermittent fasting will find this the easiest schedule to keep. You can eat your last meal around 8 PM and not eat again until noon the next day, for example. This sounds simple, as you’re really only skipping breakfast, but you’re actually fasting for 16 hours in this case![2]

                                                    16/8 Method of Intermittent Fasting

                                                      The 5:2 Method

                                                      This fasting method involves eating normally five days each week and restricting calorie intake to 500-600 calories for two (non-consecutive) days. On fasting days, women should eat around 500 calories, and men should eat around 600 calories.

                                                      5:2 Diet for Intermittent Fasting

                                                        Alternate-Day Fasting

                                                        As its name suggests, this type of intermittent fasting involves fasting every other day. As with the 5:2 method, some people find it easier to eat 500-600 calories instead of going on a full fast each fasting day.

                                                        Alternate Day Fasting
                                                          The Warrior Diet

                                                          This type of fasting is considered by many to be the most difficult and follows a 20/4 eating schedule. For most of the day, you limit your food intake to small amounts of fruits and vegetables (low-calorie foods). For four hours each day, you eat large-portioned meals to get in your day’s calories.

                                                          Because of the intense nature of this method, it’s only recommended for those who have been on an intermittent fasting diet for a while and feel comfortable with it.

                                                          The Warrior Diet

                                                            Tips to Make Intermittent Fasting Easier

                                                            1. Drink Plenty of Water

                                                            Squeeze a little lemon or lime juice into your water to help get rid of any cravings you experience. You can also drink coffee, tea, or other calorie-free beverages. After a few weeks, you will find that intermittent fasting keeps you from craving sugar entirely.

                                                            2. Take in Caffeine in the Morning and Early Afternoon

                                                            The caffeine in coffee and tea may actually make intermittent fasting weight loss a little easier since it’s good for curbing your appetite. Be careful not to overindulge, as this may lead to you feeling a little too wired. I also recommend these natural energy boosting tips to keep you going during the day.

                                                            3. Avoid Artificially Flavored Drinks

                                                            One type of calorie-free drink that should be avoided are diet sodas and other beverages that use artificial sweeteners like Splenda and Sweet & Low. Studies show that the can actually stimulate your appetite[3] like a drink that contains sugar and causes you to overeat.

                                                            4. Don’t Gorge at Your First Meal

                                                            The first meal after your fast should be the amount of food you typically eat. Binging will only make you feel awful and diminish the benefits you get from the fast.

                                                            To avoid this, try creating meal plans, at least for the first few weeks. This will help you get into the rhythm of eating regularly portioned meals during your eating window.

                                                            Advertising

                                                            5. Minimize Processed Carbohydrates and Sugars

                                                            While intermittent fasting does make it possible to eat a little looser than normal, you should still eat as little bread, pasta, rice, etc. as possible.

                                                            Focus instead on eating protein from beef, fish, or pork, carbohydrates from vegetables, fruit, and sweet potatoes, and healthy fats from foods like almonds, avocados, fish, and olive oil.

                                                            You can find some carb sources that will aid your weight loss journey here.

                                                            How Intermittent Fasting Helps You Lose Weight

                                                            Eating this way has many benefits with regard to weight loss. The first is that when you’re fasting, your body will be forced to use its stored body fat for energy. After several hours of not eating, your body will use up its sugar stores, which will cause it to start burning fat for energy, a process known as metabolic switching. 

                                                            Mark Mattson, Ph.D., a neuroscientist at Johns Hopkins explains this effect in simple terms:

                                                            “Intermittent fasting contrasts with the normal eating pattern for most Americans, who eat throughout their waking hours…If someone is eating three meals a day, plus snacks, and they’re not exercising, then every time they eat, they’re running on those calories and not burning their fat stores.”[4]

                                                            Burning calories this way, instead of from the food you’re eating throughout the day, will help you experience significant weight loss, but specifically lose weight from any excess body fat you’re carrying.

                                                            This means that you won’t just be thinner, but you will also look better and be much healthier than if you lose weight the old-fashioned way[5].

                                                            Intermittent fasting can help optimize the release of the key fat-burning hormones in your body. This is especially true for the two most important hormones: human growth hormone (HGH) and insulin.

                                                            Human growth hormone plays a key role in turning on your body’s fat-burning furnace so that it gets the calories you need to work and play from stored body fat. Studies show that fasting can significantly increase the production of HGH[6].

                                                            The influence intermittent fasting has on insulin is just as impressive and possibly more important. Keeping your insulin levels low and steady is key to losing excess fat and keeping it off.

                                                            Diets that are rich in processed carbohydrates (bread, pasta, rice) and simple sugars (candy, cookies, and soda) have the opposite effect. They cause your insulin levels to rapidly spike and then crash every time you eat one of these foods. The net result of this phenomenon is that your body will store more of what you eat as excess body fat instead of burning it off as energy.

                                                            Advertising

                                                            Chronically elevating your insulin levels like this can also lead to the development of type 2 diabetes, obesity, and other chronic health problems. Intermittent fasting easily solves this problem.

                                                            One study found that men who participated in intermittent fasting had “dramatically lower insulin levels and significantly improved insulin sensitivity”[7].

                                                            This happens because you’re not giving your body food, so it will not produce insulin, allowing insulin levels to balance out until you eat again. This helps your body stay in a calorie and fat-burning state. You’ll also find that it gives you more energy throughout the day.

                                                            Another great weight loss benefit of intermittent fasting is that hunger pangs and cravings that may normally plague you throughout the day will be reduced, if not altogether eliminated. This is probably due to its ability to balance your insulin and blood sugar levels and, in turn, help correct other hormonal imbalances.

                                                            Intermittent Fasting Weight Loss FAQs

                                                            Now that you know what intermittent fasting is and how to get started, it’s time to answer your other questions.

                                                            Below are answers to the questions frequently asked about intermittent fasting. These answers should help you and make getting started a lot easier.

                                                            How Much Weight Will I Lose?

                                                            The amount of weight you lose with fasting is determined by how often and long your fasts are, what you eat afterward, and other factors.

                                                            One study published by The American Journal of Clinical Nutrition found that average weight loss on an intermittent fasting diet was around 9lbs after 12 months, and weight loss was most successful in those who strictly adhered to their chosen diet[8].

                                                            Can I Work out While Fasting?

                                                            Yes, you can. In fact, doing the right type of workout while fasting will help you lose weight faster and even build muscle.

                                                            If you are a hardcore athlete who often exercises for an hour or more each day, intermittent fasting may not be the best choice for you as this amount of exercise requires fuel to keep you moving and build muscle. However, light to moderate intensity workouts 2 to 4 times a week should work with intermittent fasting.

                                                            The best workouts to do while fasting for weight loss are strength training workouts. This means anything from standard strength training to kettlebell or body weight workouts. Combine these with lighter forms of exercise like walking, jogging, or yoga.

                                                            You could also try this 30-Day Resistance Band Workout Challenge alongside your intermittent fasting diet. It will help you get into an exercise routine while easing into your new eating routine.

                                                            Advertising

                                                            Focus on doing 3-4 total body exercises per workout with as little rest as possible between sets. Doing this will help you burn more calories during and after your workout. You’ll also build muscle, which will help you look and feel better as the weight comes off.

                                                            Remember, exercising can increase hunger, so try working out in the hour or two right before you are scheduled to break your fast[9]. Your body will be primed for a meal, and your hunger won’t get the best of you.

                                                            Won’t I Lose Muscle When I Fast?

                                                            First of all, you aren’t fasting long enough for your body to start breaking down muscle for energy. You have, perhaps, hundreds of thousands of calories from your stored body fat to use before that will begin to happen.

                                                            If you’re trying to build muscle while fasting, you’ll need to ensure you’re getting enough calories, especially through protein, at each meal between fasts.

                                                            Is Fasting Safe?

                                                            As long as you are healthy, not pregnant, and aren’t taking medications, fasting is safe. Like all diets, you should discuss it with your doctor before beginning an intermittent fasting diet.

                                                            I also feel that it may not be smart to follow this type of diet when you’re especially stressed. Since this diet can be a little stress-inducing at first, doing so when you aren’t able to be relatively stress-free and rested probably isn’t a good idea.

                                                            Are There Any Supplements I Can Take to Make Fasting Easier?

                                                            As with any other weight loss plan, it’s a good idea to take a few nutritional supplements to make sure your daily requirements are met. This includes a once or twice daily multi-vitamin, fish oil, and vitamin D.I’ve also found taking 10 grams of branched-chain amino acids before and after my workouts really helps, too. They’re great for giving you more energy during your workout and decreasing post-workout muscle soreness.

                                                            For supplements to specifically help with digestion, check out this article.

                                                            The Bottom Line

                                                            Now you know what intermittent fasting is and how it can help you lose weight quickly and safely. If you want to give it a try, find a fasting schedule that fits with your lifestyle, and give it a go.

                                                            More About Intermittent Fasting

                                                            Featured photo credit: Toa Heftiba via unsplash.com

                                                            Reference

                                                            Read Next