Power Snacking at Work

You’ve felt it – the empty churning. You’ve heard it – that low grumble. You know what it means – it’s feeding time!

We all have our own personal witching hour when the cravings hit. Maybe yours is that time between getting to work and lunch, around 10:30 am. (Especially if you’ve skipped breakfast. Don’t do that, folks!) Perhaps you’re more of a mid-afternoon snacker, needing to refuel around 2:30-3:00 pm-ish. (Especially if you skipped lunch. Don’t do that either, please!) There may be nothing riskier for your daily calorie count than to wing it and leave your nibbling at the mercy of a vending machine or worse, the community treat table in the break room. Whenever that belly starts rumbling, it’s a smart move to have a healthy stash to satisfy your hunger. 

No need to stress about snacking, we’ve got you covered on everything from how to know if  you’re really hungry to what to munch on when you are. 

Are you really going to eat that? 

Most of us have engaged in boredom eating on some occasion. We’ve all done it; there’s nothing to do or there’s something you want to avoid doing, so you put hand to mouth and eat something – usually whatever is around. Your workday is full of opportunities for this to happen, so learn to recognize if you really need to eat something or if you’re just eating mindlessly. 

If you factor in snacks into your daily food intake, and time out when you eat them, good for you! For those that wing it, we think it’s a great idea to pause for a moment and ask yourself if you’re really hungry. During this pause, drink a glass of water and then check your hunger barometer once more. If you’re satisfied by the water, maybe hydration was what you were looking for. Sometimes, you realize what you really need is to personally connect with one of your co-workers on which exercise classes he or she is taking this week. Or you want to text your SO to check in on their day. Perhaps all you really need to do is just get up, walk around, breathe and take a break. If after all that, you’re still wanting a munchie – go for a sensible one from our ideas below. 

Does it add up?

Know how your snacks factor into your day’s total calories. There are all sorts of theories on whether or not “grazing” every few hours is good or bad. Intermittent fasting is all the rage and that’s a whole other ballgame with long periods of time elapsing with no food at all. Whatever works for you is perfect, just make sure you’re figuring your snacks into your total daily calories whether you count them to a decimal point, guestimate or don’t think about numbers at all. The fuel that goes in your mouth is energy recorded by your proverbial FitBit no matter what, so don’t let snacks sabotage maintaining a healthy weight. 

A great way to do this is to choose healthful, lower-calorie or portioned-out, yet truly satisfying snacks. We happen to love a small, crisp apple and a few (like, really three to five) walnuts, cashews or almonds. We also crunch on an all-you-can-eat buffet of celery and cucumbers with a side of hummus (2 tbsp measured out).

Need more great snack time ideas? Here are some munchies that will fuel you up without weighing you down. Choose and consume just one of these per snack. Calorie counters should try to keep the total around 150-300 depending on your goals and needs. It’s always a good idea to learn what this looks like!

Without further adieu, here’s our Power Snacking Ideas:

Desk Drawer Deliciousness

We walk the walk of shopping the outer aisles and eating whole, unprocessed foods, but packaged foods are a convenience that cannot be denied, especially when it comes to having a healthy stash at hands reach when you’re at work. Get some use out of that “junk” drawer with some of our approved un-junk food choices:

  • Protein bars like RX Bars or Quest 
  • Individual packs of nuts or unsweetened trail mix 
  • Protein oatmeal cups like Think Thin, Quaker or Umpqua (just add water)

Plant-based Power

Nothing like nature’s goodness for a healthy does of complex-carbs, protein and good fats. These may need cold storage, so an insulated lunch bag will let you keep these babies right at your desk, or keep them in the break room fridge. 

  • Apples or pears (Any seasonal fresh fruit) 
  • Nuts and seeds (We always like almonds, but have been loving pumpkin seeds lately. Be sure to portion these out by counting. If you’re eating them with fruit or another item, you really only need 3-5 for a little healthy fat. If you’re eating them alone, 8-10 should suffice. Savor each one!)
  • Veggies and hummus (Unlimited raw or lightly steamed non-starchy veggies and measure out 2 tbsp of hummus) 
  • Celery/Carrots with nut or seed butter (Unlimited veggies, but keep it to 1 tbsp nut/seed butter) 
  • Avocado with a sprinkling of your favorite seasoning


  • Tuna and salmon pouches
  • Soup in the box 
  • Jerky (Veggie protein or meat) 

Refrigeration Necessary

  • Skyr or Greek-style low-sugar yogurt like Siggi’s
  • Ready-to-drink protein shake like Vega (plant-based) or Orgain (grass-fed whey)
  • Hard boiled eggs (“Devil” them with avocado or hummus)
  • Lettuce wraps (Get creative, but probably have just one!)

Sweet Stuff

  • Dark Chocolate (Snack-size)
  • Dried or freeze-dried fruit 
  • Applesauce topped with a few nuts or seeds (Unsweetened)

Hungry for more wellness on your plate? Dig in to Goomi Group for everything from Nutrition Coaching and Cooking Demos to Lunch & Learns. Our services are never out of reach, just give us your budget and we’ll create the perfect corporate wellness program for you. We have no minimums and we welcome your Wellness Dollars!  Learn more HERE.