Nutrition

10 Healthy Snack Ideas to Bring to Work

December 14, 2016

Simple, easy and delicious. That’s what we’re going for here. No one wants to spend too much time preparing snacks for work, people just want to have a few quick things handy that they can grab on the way out the door.

So let’s get into it, here are some healthy snack ideas to bring to work!

1. Almonds

Amount Per: 100 grams

Calories: 576

Fat: 49 grams

Carbs: 22 grams

Protein: 21 grams

Doesn’t get any simpler or healthier than a handful of almond nuts to snack on during your workday. Go grab a packet of natural almonds, leave it at your desk and just a handful every day to snack on.

Almonds are a great way to curb your hunger so I like snacking on them between lunch and home time. They contain a lot of healthy fats, fibre, protein as well as being a rich source of magnesium and vitamin E. However, they’re quite high in calories – 576 per 100 grams – so don’t go overboard with them.

2. Apples

Amount Per: 100 grams

Calories: 52

Fat: 0.2 grams

Carbs: 14 grams

Protein: 0.3 grams

Apples are definitely one of my favourite snacks to bring to work – I always make sure I grab one out the fruit bowl before heading out the door. My favourite types? Definitely the Granny Smith or Red Delicious.

We all know an apple a day keeps the doctor away and there’s plenty of good reasons for that. With almost zero fat and no cholesterol, apples are a great, low calorie snack option for your work. Not to mention they’re a great source of antioxidants, fibre and vitamin C.

3. Greek yoghurt

yogurt

Amount Per: 100 grams

Calories: 59

Fat: 0.4 grams

Carbs: 3.6 grams

Protein: 10 grams

With 10 grams of protein per 100 gram serving, Greek yoghurt is one of the top protein sources on this list, making it my favourite snack choices for a training day. Greek yoghurt’s also packed full of probiotics, making it very beneficial for your gut health.

What I love most about Greek yoghurt is how versatile it is – you can eat it by itself, mix in some rolled oats for a mid-morning snack or throw in some blueberries for a refreshing afternoon pick me up.

4. Blueberries

Amount Per: 100 grams

Calories: 57

Fat: 0.3 grams

Carbs: 14 grams

Protein: 0.7 grams

Let’s be honest, who doesn’t love to snack on some blueberries? The only thing that sucks about them is how expensive they can be in Australia, so I always make sure I stock up on them when they’re at a reasonable price and freeze the hell outta them!

But besides being super delicious, blueberries are also one of the best sources of antioxidants and studies have shown regular consumption can help to lower blood pressure.

5. Dried apricots

Amount Per: 100 grams

Calories: 241

Fat: 0.5 grams

Carbs: 63 grams

Protein: 3.4 grams

Dried apricots are especially great for those who have a bit of a sweet tooth, you can curb your cravings while getting all the health benefits – dried apricots are excellent sources of dietary fibre and antioxidants.

Only problem with dried apricots is how delicious they are! Once you start, it’s hard to stop. At over 200 calories per 100 grams, this can add up real quick so just keep an eye out.

6. Beef jerky

pile of beef jerky shot with selective focus

Amount Per: 100 grams

Calories: 410

Fat: 26 grams

Carbs: 11 grams

Protein: 33 grams

I love me some beef jerky. At 410 calories per every 100 gram and containing a whopping 33 grams of protein, beef jerky is my go-to snack on a hard training day. Like the dried apricots, however, be careful not to over do it as beef jerky contains a fair bit of calories and they’re so easy to smash through!

7. Edamame

Edamame soy beans shelled and with pods in bowls

Amount Per: 100 grams

Calories: 122

Fat: 5 grams

Carbs: 10 grams

Protein: 11 grams

Edamame beans have had an explosion in popularity these past few years, especially in the health industry and it’s not hard to see why. With a low calorie count and high protein content, edamame make a great option for snacking though out the day. Just boil a batch for the week, sprinkle some salt over it and you’re set for a delicious snack every day at work.

8. Carrots

Fresh carrots

Amount Per: 100 grams

Calories: 41

Fat: 0.2 grams

Carbs: 10 grams

Protein: 0.9 grams

Ah, that good old carrot. Nothing beats chomping on some raw carrot at work and annoying the hell outta everyone around you. Carrots make a great, refreshing summer snack and with high fibre, vitamin K, potassium content and low calorie count, you can go to town on them the whole day!

9. Bananas

Raw Organic Bunch of Bananas

Amount Per: 100 grams

Calories: 89

Fat: 0.3 grams

Carbs: 23 grams

Protein: 1.1 grams

For my afternoon snack, I love having a banana with a handful of almonds. I feel like it really curbs my appetite and holds me over until dinner time. Nutrition-wise, it’s hard to beat a banana.

They’re a pretty filling snack considering their calorie count (89 per 100 grams) and one of the best sources of potassium which can help combat against blood pressure and heart and kidney disorders.

Bananas also contain lots of magnesium which is super important if you train hard since magnesium helps with muscle recovery, maintaining electrolyte balance and reducing fatigue.

10. Hard boiled eggs

two halves of boiled eggs on wooden rustic background

Amount Per: 100 grams

Calories: 155

Fat: 11 grams

Carbs: 1.1 grams

Protein: 13 grams

Another favourite snack option for after a hard training morning. Super easy to prepare – just boil up a bunch of them at the start of your week, leave them in the fridge and grab a couple on your way out the door.

Eggs are packed with protein and minerals like potassium, iron, zinc, vitamin E and folate. Not to mention each egg contains 11 grams of fat which will help keep you full for the day.

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