12 Healthy Snacks To Eat At Work Throughout The Day

Healthy snacks between your main meals are key to curb cravings, prevent overeating, and keep you energized at work. Going three to five hours without eating can often cause your energy levels to drop, leaving you fatigued and unfocused. Not to mention, it’s embarrassing when your stomach is growling in fury for everyone to hear in a meeting! Not only does healthy snacking allow you to remain fueled and energized throughout the day, but it prevents you from overeating at lunch or dinner. Thus, I’ve curated a list of favorite healthy snacks to eat at work that will ensure you have a killer day.

Healthy snacks curb hunger, cravings, and keep you energized.

1. Fruits and Almonds or Walnuts

Fruits with nuts are always a go-to snack to eat at work. Grab yourself a small apple or handful of berries, a handful of nuts (almonds or walnuts), and you have yourself a yummy snack! If you want to ensure not to overdo it on the nuts, you can purchase the 100-calorie nut bags that are pre-packed. NOTE: some fruits have more sugar, such as grapes and pineapple. If you’re sensitive to sugar or on a diet, just have a little less, but enjoy your damn fruits!

2. Plain Greek yogurt with berries and slivered almonds or walnuts

Plain Greek yogurt by itself can taste sort of bland, but if you add some slivered almonds (or walnuts) and berries you’ll sweeten things up and enjoy it a lot more! The Greek yogurt provides you with a good source of protein, the almonds are a good source of fat, and the berries are filled with micronutrients. If you can’t stand plain yogurt, get vanilla, but make sure it’s not loaded with added sugars. Try to stay under 10 grams of sugar.

3. Popcorn mini cakes

If you’re craving something salty while you’re working but, also guilt-free, popcorn mini cakes are it. One serving is enough to satisfy your craving and it’s less messy and more filling than popcorn. The Skinny Pop brand is my personal favorite. Of course, this is not as nutritious as eating a whole food snack, but at about 120 calories per serving, it fits in the healthy snacks to eat at work category. 😉

4. Almonds

Almonds come in all different flavors and are a staple of healthy snacks to eat at work. They’re easy to store at your desk and odorless. In addition, almonds are loaded with healthy fats, Vitamin E, and other micronutrients. One serving is usually about 28 almonds and around 160 calories per serving.

5. Hard-boiled eggs

Hard-boiled eggs are one of my favorite snacks (75 calories per egg). However, if you’re going to eat this at work, you might want to stick to the lunch room so you don’t stink up the entire office. I don’t think your colleagues or associates would appreciate it much! You can also spice things up with a dash of pepper or chili pepper flakes.

6. Protein shake (optional: a piece of fruit)

Protein shakes are easy and a great option if you are limited on time. This is a go-to snack when you have meetings all day and don’t have the time to sit down and enjoy your nicely sliced fruits and nuts, or perfectly concocted berry yogurt. However, BEWARE OF THE MALICIOUS BRANDS OUT THERE. Check the labels and make sure it’s not full of added sugars and other crappy stuff. 1st Phorm has some good quality protein, along with other brands, but make sure to read the labels (I would stay away from the low-end brands sold at Walmart or online as they are usually full of chemicals).

7.  Cucumbers (or carrots) with hummus

You can pretty much eat an entire cucumber, or two even and it wouldn’t make a dent (an entire medium cucumber is about 34 calories). Adding some hummus (2oz is about 150 calories) to the mix spices things up and makes for a refreshing and filling snack. You can also pair the hummus with baby carrots, or celery. The only word of caution I have with carrots is to make sure your office door is closed, or that your cubi neighbors don’t mind the loud chomping noises. If they do, you might be better off sticking to cucumbers. 😉

8. Reduced-fat cottage cheese with berries

This is another great healthy snack, although cottage cheese is an acquired taste. If you love cottage cheese, pair it with some berries, or sprinkle some cinnamon on top. The reduced-fat cottage cheese is only about 90 calories per serving (half-a-cup) and protein packed. Another great option for healthy snacks to eat at work.

9. PB&J

Tired of Greek yogurt? Grab two slices of organic sprouted bread, paired with your favorite natural peanut butter (1.5 TBSP), and reduced sugar jelly (1.5 TBSP). Just make sure that you use a natural or organic peanut butter, preferably one made with only ground peanuts and a little salt. At around 300 calories, this is the perfect treat!

10. Tuna and crackers

Tuna by itself can be quite bland, so add some dijon mustard (5 calories) or a squirt of light mayonnaise (35 calories). The tuna will provide a great source of protein along with some Vitamin D and omega-3. Have about 13 crackers. One serving of tuna (4oz) is 100 calories and have about 8-13 of your favorite healthy crackers.

11. Grapes and cheese sticks

Grab about half a cup of grapes and a cheese stick for the ultimate savory snack. Publix seedless grapes are always my favorite to pair.

12. Avocado toast

Toast + avocado toast = life. Toast a piece of organic sprouted bread or whole grain bread, cut the avocado in half (50g), and mash on the toast. If you want to spice it up, add a few pepper flakes. If you’re looking for added protein, add some hard-boiled egg whites or whole egg on to.  This might serve as your meal or a filling snack.

Hopefully, you’re craving some healthy snacks after reading this. Keep in mind these healthy snacks to eat at work can be mixed-and-matched and modified to your liking.

Happy Snacking!