Get over your post-lunch energy slump with one of these easy snack options.
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So it's 3 p.m. and you've hit a wall. You just spent the last five or so hours staring at a screen. Maybe your posture is terrible and you're starting to slouch into "tech neck" (don't forget to sit up straight once in a while!). Or your eyes are feeling strained and fatigued. You're doing the sweatpants-on-the-bottom, nice-shirt-on-top move that so many of us are becoming accustomed to. And you're hungry.

It's that liminal time between lunch and dinner and you need something to boost your energy so you can make it through one last Zoom meeting this afternoon. These snacks, whether they are store-bought or made at home, are excellent pick-me-ups that will provide some nutrition to sustain you:

Apple & Nut Butter

A simple and classic combination, sliced apple and a nut butter of your choice provide a number of nutrients to bridge the gap between lunch and dinner. Apples contain lots of fiber and vitamin C, while nut butters like peanut butter or almond butter contain protein and heart-healthy monounsaturated fats.

Buy it: Justin's Maple Almond Butter Squeeze Packs (10 pack), $12;

Crispy Chickpeas

Whether you're working from home or commuting to the office, these crispy chickpeas are a healthy alternative to other salty snacks like potato chips. Chickpeas are an excellent source of fiber and protein. These are perfect to keep in your desk drawer for easy snacking.

Buy it: Biena Sea Salt Chickpea Snacks, $13/4 pack;

Chocolate Banana Smoothie

Something healthy that tastes like a treat and won't be distracting to consume while you're in a meeting? Sounds pretty perfect! Bananas are rich in potassium, vitamin B6, and vitamin C, making it a powerhouse fruit to beat the afternoon slump. You can make this smoothie with cow's milk, or a plant-based milk alternative, depending on preference.

Carrots & Hummus

Carrots are a great source of beta carotene, fiber, vitamin K, potassium, and antioxidants. Cutting carrots down into smaller sticks makes them a crunchy, highly snackable option. Hummus, made with nutritious chickpeas and tahini (which is full of healthy fats) will keep you full until dinner.

Make it: Hummus


KIND Bars, especially ones filled with nuts and a bit of chocolate, trick the brain into thinking it's enjoying a delicious candy bar. In reality, KIND Bars are fairly low in sugar and offer protein to keep you satiated.

Buy it: KIND Bars Dark Chocolate Nuts & Sea Salt (12 pack), $13;

Peanut Butter & Jelly Sandwich

That's right, the good old after school snack of PB&J becomes the afternoon snack of the 9 to 5 grind. Made on whole grain bread, a peanut butter and jelly sandwich provides healthy fat, protein, fiber, and a bit of sugar to keep you going.

Chips & Guacamole

Avocados contain vitamins C, E, K, and B6, as well as many other minerals. Omega-3 fatty acids can also help fight depression, anxiety and lethargy—something we all may be struggling with as we work from home. Choose baked tortilla chips for an extra healthy snack.

Make it: Guacamole

Yogurt Parfait in a clear glass
Credit: Alberta Rose

Yogurt & Berries

Berries provides the sweetness that many of us crave in the late afternoon (you could even add cacao nibs for a low-sugar chocolate flavor) and yogurt offers protein, which can help lower your blood pressure and reduce cravings.


These little green guys have high levels of unsaturated fatty acids and potassium and their fiber and protein can help you feel satiated when that snacky afternoon hunger hits. These individual packs of Wonderful Pistachios come in a classic roasted and salted flavor, but also in chili roasted or honey roasted. The grab-and-go packs are excellent for keeping in your desk drawer or lunch bag.

Buy it: Wonderful Pistachios No Shells Variety Pack (18 pack), $20;

No-Bake Bites

It doesn't get much easier than these grab-and-go bites. Wholesome ingredients like oats, flax seeds, honey, peanut butter, and just a few chocolate chips combine to create a sweet treat. The grains and seeds will keep you full, while the nut butter and chocolate will satisfy sugar cravings.

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