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Published on September 27, 2018

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!

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          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!

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                    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!

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                                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

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                                            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

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                                                    Julia Whelan

                                                    Registered Dietitian/Nutritionist

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                                                    Last Updated on February 18, 2019

                                                    8 Best Cardio Workouts for Efficient Weight Loss

                                                    8 Best Cardio Workouts for Efficient Weight Loss

                                                    When people think of cardio, usually a boring treadmill, elliptical machine, or other mundane activity comes to mind. But that doesn’t have to be the case.

                                                    When you’re short on time or easily distracted, there are a variety of fat-burning cardio alternatives that will increase your body’s metabolism, boost weight loss, and keep you interested.

                                                    Here’s a list of different types of cardio workouts:

                                                    • Steady State (Burns less fat, but isn’t as demanding on the body)
                                                    • Interval Training (Burns more fat)
                                                    • HIIT
                                                    • Spinning
                                                    • Stairs
                                                    • Weight Training (Supersets) short rest periods
                                                    • Weight Training (Compound Sets) short rest periods
                                                    • Machine Circuit Training

                                                    And I’m going to talk about each of them in detail:

                                                    1. Steady State

                                                    Steady state cardio involves working at a low to moderate intensity — around 60 to 70 percent of your maximum heart rate, for a sustained period of time. This type of cardio doesn’t burn a huge number of calories, but it does burn a high percentage of fat tissue for fuel, and it isn’t too draining.

                                                    An example of steady state cardio would be a long outdoor walk at a moderate pace. Interval training, on the other hand, is much more intense.

                                                    2. Interval Training

                                                    Similar to HIIT but with exercises that are slightly longer in duration, interval training alternates levels of intensity. For example, if you enjoy running, you would run or sprint for 30 seconds, then bring down your heart rate and walk for two minutes.

                                                    Pick two intensities per interval, usually one at 85 percent of your maximum heart rate and the other at 60 percent, and alternate between them. I find that 85% for 30 seconds and 60% for one minute, not only burns more calories but increases my energy level as well.

                                                    Another example would be jumping rope. Jump rope for two minutes, rest for one minute. Begin again, this time jumping rope for one minute and resting for one minute. On the third and final round, jump rope for 30 seconds and resting for 30 seconds. Repeat five sets of this routine.

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                                                    3. HIIT (High Intensity Interval Training)

                                                    Have a busy schedule? Fifteen minutes a few times a week is all you need. HIIT is an extremely popular workout because it can be done quickly, burn calories in a short amount of time, and can even be done in your home or during a lunch break at work. And the best part – You don’t need any equipment.

                                                    With the use of your body weight, HIIT is typically 20 seconds of high intensity exercise followed by 10 seconds of active rest which means your heart rate remains elevated for the entire 15-minute workout.

                                                    Check out this HIIT routine by Fitness Blender: 15 Minute HIIT Workout

                                                    4. Spinning

                                                    Spinning is a great way to get your heart up and keep it up in a 45-minute spin class. Our thighs and back are our largest muscles so they work the hardest.

                                                    To get the most out of spinning, try to stay out of the saddle throughout an entire spin class. That way, you are forced to hold up your body weight which burns more calories and increases intensity.

                                                    It’s also great for stabilizing and building strong core muscles, versus cycling outdoors, where most of the time you are sitting in the saddle and going for distance (steady-state cardio).

                                                    5. Stairs

                                                    One of my favorite places to get out of the gym for cardio and trim fat from my thighs and butt is the Santa Monica Stairs, near California’s most popular beach. Climbing 170 steps a few times builds the glutes, leans the thighs, strengthens the calves, and builds endurance.

                                                    So, if the gym is not your scene and you love the outdoors, climbing stairs is a great alternative. Find a place with multiple steps, do six or seven rounds, and you’ve easily burned around 600 calories.

                                                    6. Supersets

                                                    A superset is two exercises that work opposing muscle groups, such as biceps and triceps, quadriceps and hamstrings, or different body parts such as the lower and upper body with little to no recovery between sets.

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                                                    The superset may include two to five sets of 8 to 15 repetitions of each exercise or more.[1]

                                                    So, if you love to workout with weight-training but aren’t really feeling cardio, supersets with no more than 30-second rest periods between exercises will keep your heart rate up. Not only will you build muscle, you will burn fat!

                                                    For example, say you are doing a leg workout, five sets of exercises with high reps and low weight is all it takes to turn your weight-training into a cardio workout.

                                                    Here’s one of my leg training workouts:

                                                    i. Dumbbell Step-Ups on a secure bench or box (4×15, each leg)

                                                    ii. Front Squat (4×15)

                                                    iii. Wide Stance Dumbbell Goblet (4×15)

                                                    iv. Leg Extension (4×15)

                                                    v. Leg Curl (4×15)

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                                                      Photo Credit: Shape Magazine

                                                      vi. Front Squat


                                                        Photo Credit: Stack

                                                        vii. Wide Stance Dumbbell Goblet Squat

                                                        viii. Leg Extension

                                                        ix. Leg Curl

                                                          Photo Credit: T Nation

                                                          7. Compound Sets

                                                          Compound exercises are exercises that recruit muscles in the entire body, such as pull-ups, squats, bench press, etc. However, a compound set simply means to “compound” the number of different exercises into a series of sets with little or no recovery between, similar to supersets.

                                                            This may be accomplished by performing four to five exercises for the same muscle group, opposing muscle groups or total body exercises performed in succession such as full body extensions, followed by squat/cleans and complete the compound set of compound exercises with lunges with biceps curls.

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                                                            Compound sets put stress on the body and are great for expending additional calories while strength-training.

                                                            8. Machine Weight Training Circuit

                                                            Like compound exercises, a machine circuit workout targets the entire body, upper body, lower body, or core. The difference is, with the use of machines instead of free weights, muscle strength is increased by by making your muscles work against weight.[2] By limiting rest periods between exercises to 30 seconds, your metabolism will go into over-drive!

                                                            Machines also give you better control over the exercises, which decreases risk of injury.

                                                            Here’s a machine circuit training example: Muscle and Strength Machine Workout

                                                            The Bottom Line

                                                            The above-mentioned workouts should be completed within 30 minutes, unless you’re taking a class which is typically 45 to 60 minutes, giving you time to get on with the rest of your day.

                                                            By keeping your rest periods to a minimum between exercises, your heart rate will stay elevated and you will burn more calories, get lean, and have more energy.

                                                            Don’t be a gym rat, spending unnecessary time doing lengthy workouts that give you minimum results. For efficient weight loss, perform these workouts three times a week and watch the fat melt away while achieving your fitness goals.

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                                                            Featured photo credit: Spencer Dahl via unsplash.com

                                                            Reference

                                                            [1] Mountain Life Fitness: Super sets, compound sets and giant sets
                                                            [2] Better Health Channel: Resistance training – health benefits

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