Finding healthy and practical snacks to take to work can be a real challenge, especially when you have a busy schedule and are short on time. Maintaining a balanced diet throughout the day, however, not only helps improve focus and productivity, but is also essential for long-term well-being. To make life easier and avoid ultra-processed snacks and sweets, here are ten ideas for healthy snacks that are easy to prepare and that fit perfectly in your bag or backpack.
1. Fresh Fruits with Nuts
Fruits are an excellent source of vitamins, fiber, and antioxidants, while nuts (such as almonds, walnuts, and chestnuts) provide healthy fats and protein that help you feel full. An apple or banana with a handful of nuts is a quick, balanced snack that doesn't need to be refrigerated.
Suggestion: Apple with almonds, banana with cashews or grapes with walnuts.
Tip: If you have a busy schedule, prepare small containers with portions of fruits and nuts at the beginning of the week.
2. Natural Yogurt with Red Fruits
Yogurt is a rich source of protein and probiotics, while berries like strawberries, raspberries, and blueberries are antioxidants and have a low glycemic index. This combination helps keep you feeling full and is refreshing. If you prefer, add a spoonful of chia seeds for an extra dose of fiber and nutrients.
Suggestion: Unsweetened Greek yogurt with fresh strawberries and a hint of chia.
Tip: Assemble the snack in a reusable container and, if possible, keep it refrigerated for better preservation.
3. Mix of Nuts and Dried Fruits
A mix of nuts (almonds, chestnuts, walnuts) and dried fruits (such as apricots, raisins or dates) is practical, energizing and easy to take to work. These foods are sources of fiber, good fats and essential vitamins, making them ideal for a quick snack between meals.
Suggestion: Brazil nuts with raisins or walnuts with dried apricots.
Tip: Avoid consuming large quantities, as dried fruits have concentrated sugar and oilseeds are high in calories.
4. Hummus with Vegetable Sticks
Hummus, made from chickpeas, is a protein and fiber-rich option that helps keep you feeling full. Combine it with carrot sticks, cucumber, and celery for a crunchy and flavorful snack. This snack is perfect for those looking for a light but nutritious option.
Suggestion: Carrots cut into sticks with hummus.
Tip: Store hummus and vegetables in separate containers so they stay fresh until ready to eat.
5. Homemade Cereal Bars
Homemade bars are a healthier alternative to store-bought versions, which are often full of sugar and preservatives. Use oats, honey, nuts, and dried fruit to make healthy, energy-boosting bars. This way, you can control the ingredients and ensure a tasty snack.
Suggestion: Oat bar with Brazil nuts and apricots.
Tip: Prepare the bars over the weekend and package them individually to take throughout the week.
6. Quail Eggs
Simple to prepare and packed with protein, quail eggs are practical and can be combined with a pinch of salt and seasoning to taste. They help keep you feeling full and are easy to store.
Suggestion: Quail eggs boiled with a touch of pink salt.
Tip: Cook the quail eggs the night before and store in an airtight container.
7. Baked Vegetable Chips
Vegetable chips are a great alternative for those who feel like eating something crunchy. Easy to prepare and rich in nutrients, they can be made with sweet potatoes, zucchini or carrots. Avoid the fried version to keep the snack healthy.
Suggestion: Sweet potato chips with a hint of paprika.
Tip: Make a larger batch of chips in the oven and store them in airtight containers to maintain their crispiness.
8. Green Smoothie
Smoothies are a convenient drink that can be made in the morning and stored in a cooler. A combination of kale, spinach, apple, ginger, and coconut water makes for a refreshing and nutritious snack.
Suggestion: Kale smoothie with green apple and coconut water.
Tip: If you want more creaminess, add a frozen banana to the smoothie.
9. Whole Wheat Crackers with Guacamole
Guacamole is a tasty and healthy alternative to processed spreads. Rich in healthy fats and fiber, it can be combined with whole-grain crackers for a light and balanced snack.
Suggestion: Whole wheat crackers with homemade guacamole.
Tip: Place the guacamole in a small container separate from the crackers to maintain the crunchy texture.
10. Popcorn Popped in a Pan
Popcorn is rich in fiber and can be a healthy option if prepared correctly. Avoid using too much oil and salt and opt for popping it in a pan. This is a light snack, ideal for satisfying a craving for something salty.
Suggestion: Popcorn with a pinch of sea salt and oregano.
Tip: Make popcorn the night before and store it in a paper bag to take to work.
