It’s 3.30pm. Your stomach, your mouth and your brain are conspiring to make you eat junk food again. You know you can only fight it for so long, so might as well give in now. But eat this, not that. Here’s our guide to the best snacks that taste great and fill you without the extra fat and sugar.
TLDR — Best Snack Swaps
Too hungry to read all the way through? Here’s the cheat sheet:
- Flavoured Yoghurt → Greek Yoghurt + Nuts + Berries
Chips or Pretzels → Hummus + Veggie Sticks
Bagels or Breakfast Sandwiches → Hard-Boiled Eggs + Avocado
Meat Sticks or Jerky → Tuna or Salmon Pouches + Whole-Grain Crackers
Muffins or Scones → Overnight Oats + Chia Seeds + Fruit
Gummy Candy or Fruit Snacks → Dried Fruit + Nut Mix
Instant Noodles → Lentil or Vegetable Soup
Cheese Puffs or Crackers → Edamame with Sea Salt
Sodas or Energy Drinks → Infused Water with Fruit or Herbs
Sugary Coffee Drinks → Herbal Tea with Honey
Best snacks: Eat this, not that
1. Craving Something Creamy?
Flavoured Yoghurt → Greek Yoghurt + Nuts + Berries
Eat This: Greek Yoghurt with Nuts and Berries
Why it’s great: Greek yoghurt delivers protein to keep you full, nuts add healthy fats for satiate and berries provide antioxidants and a touch of sweetness without the sugar spike.
Pro tip: Store single-serve yoghurt cups in the office fridge and keep almonds and dried berries at your desk for a quick mix.
Nutrition boost: Choose unsweetened yoghurt and raw or lightly salted nuts to keep it clean.
Not That: Flavoured Yogurt Cups
Why skip: Flavoured yoghurts are often loaded with added sugars, sometimes as much as a candy bar. They also contain artificial flavours and preservatives. Made from pasteurised milk, they do not contain live probiotic bacteria either.
Why they’re related: Both are creamy, portable dairy options, but plain Greek yoghurt with add-ins gives you control over ingredients and nutrition, while pre-flavoured cups sacrifice health for taste and convenience.
2. Craving Something Crunchy?
Eat This: Hummus and Veggie Sticks
Why it’s great: Hummus offers protein and fibre, while carrots, cucumbers or bell peppers provide crunch and micronutrients. It’s filling and won’t bog you down.
Pro tip: Pre-portion hummus and pre-cut veggies at the start of the week for grab-and-go ease.
Nutrition boost: Add a sprinkle of paprika for flavour without extra calories.
Not That: Chips or Pretzels
Why skip: These are high in refined carbs and sodium but low in protein and healthy fats, and will leave you hungry soon after. They’re easy to overeat, especially under stress.
Why they’re related: Both satisfy the need for a crunchy snack, but hummus and veggies deliver nutrients and satiety, while chips or pretzels are just empty calories.
3. Craving Something Hearty?
Eat This: Hard-Boiled Eggs with Avocado
Why it’s great: Eggs pack protein while avocado brings heart-healthy fats, creating a balanced, satisfying snack that stabilises blood sugar.
Pro tip: Boil eggs in bulk weekly and keep a small avocado at work—slice, scoop and pair.
Nutrition boost: Add chilli flakes or everything bagel seasoning for a flavour pop.
Not That: Breakfast Sandwiches or Bagels with Cream Cheese
Why skip: Office breakfast sandwiches or bagels with cream cheese are high in refined carbs and unhealthy fats, which cause energy spikes and crashes. They’re often oversized, packing hidden calories.
Why they’re related: Both are protein-rich, savoury options for a substantial snack, but eggs with avocado are nutrient-dense and portion-controlled, while breakfast sandwiches or bagels are calorie-heavy and less satisfying.
4. Need Something Portable?
Eat This: Tuna or Salmon Pouches with Whole-Grain Crackers
Why it’s great: Shelf-stable fish pouches are protein-packed and rich in omega-3s for brain health. Whole-grain crackers add fibre and crunch for a balanced bite.
Pro tip: Choose low-sodium, olive oil-packed varieties and keep crackers at your desk.
Nutrition boost: A squeeze of lemon or black pepper elevates the flavour.
Not That: Processed Meat Sticks or Jerky
Why skip: Many meat sticks or jerky are high in sodium, preservatives and unhealthy fats. They’re often low in quality protein and can leave you thirsty and unsatisfied.
Why they’re related: Both are protein-focused, shelf-stable snacks for on-the-go eating, but tuna or salmon pouches with crackers offer cleaner nutrition and better fats, while processed meats lean on additives.
5. Craving Something Sweet?
Eat This: Overnight Oats with Chia Seeds and Fruit
Why it’s great: Oats provide slow-digesting carbs and fibre, chia seeds add omega-3s and a bit of fruit or nut butter satisfies your sweet tooth while keeping you full.
Pro tip: Prep in mason jars with oats, milk, chia seeds and banana slices. Store in the office fridge for an instant meal.
Nutrition boost: Mix in a scoop of protein powder for extra staying power.
Not That: Muffins or Scones
Why skip: Office muffins or scones are often oversized, sugar-laden and high in unhealthy fats, leading to a quick energy spike and crash. They’re low in protein and fibre, so hunger returns fast.
Why they’re related: Both are sweet, comforting options for a quick bite, but overnight oats deliver sustained energy and nutrition, while muffins or scones are just sugar-laden desserts.
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6. Craving Something Chewy?
Eat This: Dried Fruit and Nut Mix
Why it’s great: A mix of unsweetened dried fruit (like apricots or raisins) and nuts (like walnuts or cashews) offers natural sweetness, fibre and healthy fats for lasting energy.
Pro tip: Portion into small bags to avoid overeating, as dried fruit is calorie-dense.
Nutrition boost: Choose unsweetened dried fruit to keep sugar in check.
Not That: Gummy Candies or Fruit Snacks
Why skip: Gummy candies and fruit snacks are packed with sugar and artificial additives, offering no nutritional value and causing energy crashes.
Why they’re related: Both are chewy, sweet snacks, but a fruit and nut mix provides real nutrients, while gummies are just candy.
7. Craving Something Warm?
Eat This: Lentil or Vegetable Soup
Why it’s great: Low-sodium lentil or veggie soup is hearty, packed with fibre and protein and warms you up without weighing you down.
Pro tip: Keep microwave-safe containers of homemade or store-bought low-sodium soup in the office fridge or freezer.
Nutrition boost: Add a sprinkle of herbs like thyme or a dash of hot sauce for flavour.
Not That: Instant Noodles
Why skip: Instant noodles are high in sodium and unhealthy fats, with minimal nutrients. They leave you bloated and hungry soon after.
Why they’re related: Both are warm, comforting meals, but lentil or veggie soup is nutrient-rich, while instant noodles are a processed shortcut.
8. Craving Something Savoury?
Eat This: Edamame with Sea Salt
Why it’s great: Edamame is a protein- and fibre-rich snack that’s naturally savoury and satisfying. It’s low-calorie and packed with micronutrients.
Pro tip: Keep frozen edamame in the office freezer and microwave a small portion with a pinch of sea salt.
Nutrition boost: Add a dash of garlic powder for extra flavour.
Not That: Cheese Puffs or Crackers
Why skip: Cheese puffs or crackers are high in sodium and unhealthy fats, with little protein or fibre to keep you full. They’re easy to overeat.
Why they’re related: Both are savoury, snackable options, but edamame offers real nutrition, while cheese puffs or crackers are processed junk.
9. Craving Something Hydrating?
Drink This: Infused Water with Fruit or Herbs
Why it’s great: Water infused with lemon, cucumber or mint is refreshing, hydrating and calorie-free, keeping you alert and focused.
Pro tip: Keep a reusable water bottle and a small container of sliced fruit or herbs at work for easy refills.
Nutrition boost: Add a splash of unsweetened green tea for a mild antioxidant boost.
Not That: Sugary Sodas or Energy Drinks
Why skip: Sodas and energy drinks are loaded with sugar or artificial sweeteners, leading to energy crashes and dehydration. They offer no nutritional value.
Why they’re related: Both are cold, refreshing beverages, but infused water hydrates without calories, while sodas or energy drinks harm your health.
10. Craving Something Warm to Sip?
Drink This: Herbal Tea with Honey
Why it’s great: Herbal teas like chamomile or peppermint are calorie-free, soothing and hydrating. A touch of honey adds natural sweetness without a sugar spike.
Pro tip: Keep a variety of tea bags and a small jar of honey in the pantry for an instant pick-me-up.
Nutrition boost: Choose caffeine-free teas for late afternoons to avoid sleep disruption.
Not That: Sugary Coffee Drinks
Why skip: Lattes, mochas or frappes from coffee shops are high in sugar and calories, causing energy spikes and crashes. They’re more dessert than drink.
Why they’re related: Both are warm, comforting beverages, but herbal tea with honey is light and nourishing, while sugary coffee drinks are calorie bombs.
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