The time between meals can often seem to drag, but you shouldn’t be scared of snacking to help you get over the 3pm lull when at work. But, instead of tucking into that packet of crisps, why not try one of these nutrient dense alternatives as suggested by Dietitian Kelly Grainger from Not only will the tasty treats quell your cravings, but they will also provide your body with some vital vitamins and minerals too.

Rye bread with mashed avocado


This is one of the easiest yet most nutritious and satisfying snacks. Buy a good quality rye bread which is packed full of fibre and B-vitamins required for energy production. Spread a small slice with a quarter of a ripe avocado and sprinkle with lemon juice and paprika, or top with sliced tomatoes. Avocado is an excellent source of heart-healthy monounsaturated fats.

Vegetable crudités with hummus


Sunday is a good day to chop up sticks of peppers, carrots and celery, which you can take to work and have on their own, or with a dip like hummus or tzatziki. To help the vegetables retain their moisture until Friday, once sliced, store them in the fridge in an air tight container with 1cm of water at the bottom.

Bircher muesli


A nutrient-dense bircher muesli makes a great snack, as well as helping set you up for the day as a breakfast. Once soaked, divide into small pots and take them to work with you to beat the mid-afternoon slump!

Follow this recipe and make your own Bircher muesli

If you really haven’t got the time to make this muesli then outlets such as Pret-a-Manger and Eat have started selling their own pre-made versions.

Yoghurt pots


If you enjoy snacking on yoghurt pots at work then why not make your own 150g portions in jars. Divide the yoghurt up on a Sunday and leave in the fridge, and then each morning, take out a serving and add nuts, berries, apple compote or seeds for variety. We recommend using low-fat natural yoghurt as it is rich in protein and calcium but low in saturated fat and has no sugar or sweeteners added.

A piece of fruit and a handful of nuts


The easiest snack of all and it requires no preparation! As well as this, the protein and healthy fat from the nuts helps to reduce the glycemic index of the fruit when eaten together, meaning this snack will provide slow-release energy to keep you feeling fuelled until your next meal. But, remember to be considerate of portion sizes as nuts can be very moreish – we recommend approximately 10 almonds, or 10 walnut halves.

Oat, honey & almond protein balls


Protein balls are a bit on-trend at the moment, and for a good reason. They are an excellent snack to have after exercising as the oats and honey replace glycogen stores, whilst the nut butter provides much needed protein to support muscle repair.

Follow this recipe and make your own oat, honey and almond protein balls 

If you don’t have time to make your own you could try shop-bought varieties such as bounce balls, which are equally high in protein.

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