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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

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

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                                                    Last Updated on October 18, 2018

                                                    The Ultimate Workout Routine for Men (Tailored for Different Fitness Level)

                                                    The Ultimate Workout Routine for Men (Tailored for Different Fitness Level)

                                                    Now is as good a time as any to focus on getting your body into the best shape possible.

                                                    Whether you want to build muscle or completely transform your body, if you follow the right workout routine for men, you will get exactly what you need. (No! It’s never too late to start bodybuilding, here’s the proof.)

                                                    Finding the right workout routine, however, is tough. You see, in order to progress, you need to find a workout that appeals to you and is feasible based on your abilities.

                                                    In this article I’m going to list 3 workout plans for men to build muscle. Each workout routine is tailored for individuals of different abilities: a beginner routine, an intermediate routine and an advanced routine.

                                                    What’s so special about this workout routine for men?

                                                    There are plenty of workout routines out there for men, so what is it about these routines that are so special? Well, they are tailormade to each unique individual, rather than covering a broad demographic.

                                                    Basically, each routine is engineered towards an individual’s ability levels and fitness levels in the gym.

                                                    It wouldn’t be much use having a very fit and healthy bodybuilder, with many years of training under his belt, following a workout routine for men that is aimed at complete beginners. He will already know what he is doing and will find the routine far too easy. On the flipside, if he is looking for a new and challenging workout routine, he can follow the advanced program and will enjoy great results.

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                                                    With that in mind, here are the three routines to try the next time you’re in the gym depending on your unique level of fitness:

                                                    Beginner full body workout routine

                                                    To start with, we’ll be taking a look at a beginner workout routine.

                                                    This workout isn’t too difficult; though, for those new to health and fitness, it will certainly prove challenging.

                                                      Day 1: Chest, Back, Shoulders, Legs, Biceps, Triceps

                                                      Day 2: Legs, Triceps, Biceps, Chest, Back, Shoulder

                                                      Day 3: Shoulders, Back, Chest, Legs, Triceps, Biceps

                                                      Intermediate workout for men

                                                      This next workout is ideal for those of you who are advanced enough to challenge yourselves in the gym without going crazy.

                                                      This workout routine will help you burn a steady amount of fat without burning yourself out in the process. It is a typical 5 day split that will yield impressive muscle gains.

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                                                        Day 1: Chest, Shoulders and Triceps

                                                        Chest

                                                        Triceps

                                                        Shoulders

                                                        Day 2: Back and Biceps

                                                        Back

                                                        Biceps

                                                        Day 3: Legs

                                                        Quads, Glutes and Hamstrings

                                                        Calves

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                                                        Day 4:  Shoulders, chest, and Triceps

                                                        Chest

                                                        Triceps

                                                        Shoulders

                                                        Note:

                                                        Every second week superset bench press and dumbbell flys.
                                                        Crossovers: Ultra slow rep timing with 2 second pause and squeeze at the top of the movement.

                                                        Day 5: Back and Bis

                                                        Back

                                                        Biceps

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                                                        Advanced Workout Routine For Men

                                                        Now it’s time for us to take a look at the more advanced workout routine. This routine will really separate the men from the boys.

                                                        It is high intensity, includes a lot of heavy lifting, and you should aim for minimal rest between sets.

                                                        Here you will be training for 6 days per week, with just one day of recovery. It may sound brutal, but if you stick with it you will soon be reaping the rewards of an incredible physique.

                                                          Day 1: Chest & Back

                                                          • Barbell Bench Press – work up to a 5 rep max for the day
                                                            • Set 1 at 50% – 1 set of 5 reps
                                                            • Set 2 at 60% – 1 set of 5 reps
                                                            • Set 3 at 70% – 1 set of 5 reps
                                                            • Set 4 at 80% – 1 set of 5 reps
                                                            • Set 5 at 90% – 1 set of 5 reps
                                                            • Set 6 at 100% – 1 set of 5 reps
                                                          • Incline Dumbbell Press – 3 sets of 6-8 reps
                                                          • Dips – 3 sets of 6-10 reps
                                                          • Pullups – 3 sets of 5-8 reps
                                                          • Pendlay Rows – 3 sets of 6-10 reps
                                                          • Pulldowns – 3 sets of 6-10 reps

                                                          Day 2: Legs

                                                          • Squats: work up to a 5 rep max for the day
                                                            • Set 1 at 50% – 1 set of 5 reps
                                                            • Set 2 at 60% – 1 set of 5 reps
                                                            • Set 3 at 70% – 1 set of 5 reps
                                                            • Set 4 at 80% – 1 set of 5 reps
                                                            • Set 5 at 90% – 1 set of 5 reps
                                                            • Set 6 at 100% – 1 set of 5 reps
                                                          • Leg Press – 3 sets of 6-10 reps
                                                          • Stiff-Legged Deadlift – 5 sets of 5 reps
                                                          • Hamstring Curls – 3 sets of 6-8 reps
                                                          • Calf-Raise – 5 sets of 10 reps

                                                          Day 3: Shoulders & Arms

                                                          Day 4: Rest

                                                          It’s your rest day. Rest your muscle to prepare for the next round of training.

                                                          Day 5: Chest, Shoulders, & Triceps

                                                          Day 6: Back & Biceps

                                                          Day 7: Legs

                                                          Final Thoughts

                                                          So, there you have it, above I have outlined three of the best workout routines for men that you could ever wish for.

                                                          Each workout is tough in its own way, but if you stick with it, push through the pain and squeeze out those extra reps at the end, your body will thank you. Plus, you will look better than ever before.

                                                          Featured photo credit: pixabay via pixabay.com

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