Getting back into the school or work mode can be a challenge. Many of us still experience that afternoon crash where blood sugars begin to fall, concentration gets harder, sugar or caffeine cravings increase, and energy levels are at an all-time low. My solution to this: Have a Snack!

A Healthy Snack can:

  • Increase energy
  • Improve concentration
  • Decrease sugar and caffeine cravings
  • Better control blood sugars and mood so you are not as crabby, irritable, or shaky

Here are 5 Favorite Snacks for Work or School to keep you fueled and focused.

Low Fat Cottage Cheese with Sweet Potatoes and Cinnamon

Get your protein from the cottage cheese and antioxidants from the sweet potatoes for a perfect combo nosh.
½ cup low fat cottage cheese + ½ cup roasted sweet potatoes (see Roasted Sweet Potatoes with Kale snack to learn how to roast a sweet potato) + cinnamon for taste = 150 calories


Stackers have basic ingredients: crackers, cheese, deli meats, pickles, cucumbers, and sliced apples. You can stack up the layers any way you want. Mix and match the flavors.
2 Ak-Mak crackers® + 1 slice Jarlsberg® Lite cheese, cut into 4 pieces + 1 ounce turkey deli meat, cut into 4 pieces + 4 pickle rounds or cucumber slices + 4 slices apple = 200 calories

Rice Cake with Almond Butter and Shredded Coconut

Almond butter and coconut is a perfect combo on this crunchy rice cake.
1 rice cake + 1 Tablespoon almond butter + 1 Tablespoon sweetened, shredded coconut = 165 calories

Fresh Broccoli and Hummus

Tasty and low fat. This snack will keep you going throughout the day.
1 cup raw broccoli florets +1/3 cup store bought hummus = 145 calories

Dried Pichuberries with Sacha Inchi Seeds

Pichuberries and Sacha Inchi seeds are Peruvian powerfoods. Sacha Inchi seeds have an incredible amount of omega-3s. Pichuberries are super high in Vitamin C. And both have protein. Get ready to live long and strong.
15 sacha inchi seeds + 37 pichuberries = 135 calories

***QUICK TIP: Prep the snacks on Sunday by making 5 snack bags for the week so you just grab-n-go. Make life simple by picking 1 or 2 snacks to choose from. The following week, rotate the snack options so you don’t get bored and continue to have variety.

For more snack options and tips, check out my book: 365 Snacks for Every Day of the Year available on Amazon.

Also check out other posts on snacking:
5 Simple & Fast Homemade Snack Ideas

Snack Attack! 7 Fun & Festive Snack Ideas

Cheers to Happy Snacking!

Sarah Koszyk, MA, RDN