Snacks can make or break your nutrition goals. You know that including them is beneficial, but when you do you don’t see much positive difference. You need good snacks for their nutritional value without the excess energy and high amounts of sugar and bad fats. These bad snacks can negatively affect your health, mood, energy levels and concentration. That’s not what you need at work! Luckily, many of us have accepted working from home as the norm that’s not set to change soon. Having your kitchen right on hand will make prepping these healthy snacks easy for your work day.
Enter the healthy-snack formula
Since snacking correctly is such a common problem, we’ve created a simple formula that will help you nail snack time while you’re working from home. It goes like this:
A healthy snack = good-quality protein + colour + fibre + healthy fats
You can use this formula no matter who you are or what kind of lifestyle you’re leading. We’ve taken away some of the guesswork by telling you exactly what to snack on below until you find your stride to get creative.
Healthy snacks for a less-active person
- 1 high-protein yoghurt, a handful of berries & a few mixed nuts
- 1 tin of tuna, wholegrain crackers & 1 tomato
- Rye crackers, a boiled egg & ¼ of an avocado
- A cup of coffee + 1 piece of fruit
- 2 rice cakes topped with cream cheese, smoked salmon & cucumber
- A water / coconut water protein shake with a handful of frozen berries & 1 tsp chia seeds
- 2 boiled eggs, 1 small packet of roasted chickpeas & veggie sticks
- Rice cakes spread with ricotta & berries
- 1 apple & 2 tsp peanut butter
- A boiled egg, cheese slices, veggie sticks, hummus & a few mixed nuts
Healthy snacks for an active person
- 1 tin of tuna, 1 cup of brown rice & a handful of spinach
- A protein smoothie made with the liquid of your choice, a frozen banana & nut butter
- 1 slice sourdough spread with ricotta, a banana & honey
- 1 slice sourdough spread with cottage cheese, tomato & ham
- A smoothie made from milk, yoghurt, a frozen banana, frozen berries & honey (optional)
- 2 boiled eggs, 1 slice toast, avocado & tomato
- 1 high-protein yoghurt, 1 fruit and a small handful of muesli
- 1 boiled egg, cheese slices, veggies sticks, ½ avocado, X wholegrain crackers and a few mixed nuts
- Rice cakes or slices of toast with BBQ chicken, avocado & baby spinach
And there you have it! Once you’re used to the amounts and portion sizes, you can begin to mix and match yourself using our perfect healthy snack formula.
For more guidance on how and what you should be eating, get in touch with me or one of my team for a custom plan just for you!