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10 Healthy Snacks To Make Ahead for Work

by Ali Pinch on Monday 28 October 2019

 

Put an end to afternoon slumps and guilty binging on office biscuits and chocolates with these 10 healthy snack ideas for work.

 

Thinking ahead with your work snacks can help you achieve a nutrient-rich and well-rounded diet. Keeping to a diet of five small meals/snacks every two-to-three hours can help you stay satisfied all day, ensure your blood sugar stays balanced, and increase your metabolism. They can also be conveniently tied into your daily meal prep.

SNACK #1: CELERY AND PEANUT BUTTER

 

Celery can be a juicy substitute for crackers and is also super antioxidant rich. While peanut butter may be fairly high in calories, when eaten in moderation it has been shown to increase HDL (good cholesterol) and reduce LDL (bad cholesterol).

Ingredients

  • 1 large celery stick cut into 3-4 smaller sticks (64g)
  • 2 tablespoons of peanut butter (32g)

Macros: 198 calories, 8g protein, 8g carbohydrates, 16g fat.

SNACK #2: COTTAGE CHEESE AND FRUIT

 

Cottage cheese is a protein-rich snack that’s low in calories and is heavily packed with nutrients. Pair it with fruit for a light, healthy and filling snack. Add a bit of cinnamon for a sweet kick!

Ingredients

  • ½ cup low fat cottage cheese (113g)
  • ½ cup packed blueberries and raspberries
  • Pinch of cinnamon (optional)

Macros: 140 calories, 14g protein, 3g carbohydrates, 3g fat.

SNACK #3: TRAIL MIX

 

Fibrous, protein-packed, filled with vitamin C and delicious, this snack is perfect for grazing at your desk while typing away.

Ingredients

  • 30g packed raw and unsalted nuts (almonds, cashews, walnuts) and dried fruit (cranberries, raisins, mango, apricot)

Macros: 175 calories, 5.1g protein, 8.9g carbohydrates, 10.7g fat.

SNACK #4: HARDBOILED EGGS

 

Low-carb and ultra-high in protein, a hard-boiled egg is a quick snack that can have long-lasting effects on your productivity and concentration. 

Ingredients

  • 1 large hardboiled egg (50g)

Macros: 78 calories, 6g protein, .06g carbohydrates, 5g fat.

SNACK #5: CARROTS AND HUMMUS

 

Hummus is an excellent protein source packed with healthy fats and fibres. Carrots are also potassium and vitamin rich, making the pair a balanced and filling snack.

Ingredients

  • ½ cup of hummus
  • 8 baby carrots (150g)

Macros: 174 calories, 7.1g protein, 22.4g carbohydrates, 7.5g fat.

SNACK #6: GREEK YOGURT WITH BLUEBERRIES, WALNUTS AND HONEY

 

Did you know that a one cup serving of Greek yogurt has the same amount of protein as a 7-ounce portion of skinless chicken breast? This snack may be a bit heavier on the calorie side, but it makes for the perfect afternoon snack!

Ingredients

  • ½ cup plain Greek yogurt
  • 1 tsp Honey
  • ¼ cup chopped walnuts
  • ¼ cup blueberries

Macros: 404 calories, 18g protein, 18g carbohydrates, 31g fat.

SNACK #7: POPCORN

 

Healthy popcorn (i.e. without butter) can provide up to 10-15% of your daily fibre, which can help keep you going all day! Spice it up with a sprinkle of paprika for a smoky-infused snack.

Ingredients

  • 3 cups of air-popped popcorn without added butter, salt or oil

Macros: 93 calories, 3g protein, 18.6g carbohydrates, 1.1g fat.

SNACK #8: EDAMAME WITH SEA SALT

 

Protein-a-plenty and even more fun to eat, these Japanese delights provide a healthy boost of fibre, protein and vitamins.

Ingredients

  • 1 cup edamame pods
  • ½ teaspoon of sea salt

Macros: 120 calories, 11g protein, 13g carbohydrates, 2.5g fat.

SNACK #9: RICE CAKES WITH AVOCADO AND VEGEMITE

 

A light and easy snack with an Aussie twist, it brings a fibre-packed punch to your daily diet!

Ingredients

  • 2 rice cakes
  • 1-3 slices of avocado
  • With or without 1 smear of Vegemite (4g)

Macros: 95 calories, 6g protein, 41g carbohydrates, 3g fat.

SNACK #10: DARK CHOCOLATE COVERED ALMONDS

 

Who says chocolate can’t be part of a balanced diet! This snack is antioxidant-rich with plenty of added protein and healthy fats. Make sure yours have at least 50% total cacao content to activate that antioxidant goodness.

Ingredients

  • ¼ cup dark chocolate covered almonds

Macros: 149 calories, 3g protein, 13g carbohydrates, 11g fat.

Picking healthy snacks right for your diet

Everybody needs and craves different nutrients to complete their balanced diet. Unsure what nutrients suit your lifestyle best? Come talk to our personal trainers about your body and wellness goals. They’ll be able to walk you through personalised diet ideas to fit your fitness and wellness regime.



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