Top 5 snacks for a busy day in the office (backed by science)

Staying energised and focused during a busy day at the office can be a challenge.

The right snacks can make a big difference in helping you maintain mental clarity, avoid energy slumps, and stay productive.

Instead of reaching for sugary treats or an extra coffee, try these nourishing snack options packed with brain-boosting nutrients that stabilise blood sugar and enhance concentration. 

From protein-packed bites to antioxidant-rich treats, these snacks will keep you powering through your workday with ease!

Greek Yogurt with Honey, Walnuts, & Blueberries

Ingredients:

• 3-4 tablespoons of full-fat Greek yogurt
• A drizzle of honey
• A handful of walnuts
• A few fresh blueberries

Why It Works: Greek yogurt is high in protein, which keeps you full and sustains energy levels throughout the day. Protein is also essential for neurotransmitter production, aiding in mood regulation and mental focus. Walnuts add omega-3s, a type of healthy fat that supports brain function (especially since the brain itself is around 60% fat!). Blueberries bring a punch of antioxidants, counteracting oxidative stress and inflammation to boost mental clarity. And, of course, a touch of honey adds natural sweetness and flavour.

Whole-Grain Crackers with Avocado

Ingredients:

• Whole-grain crackers
• Half an avocado
• A pinch of salt (or seasoning of your choice)

Why It Works: Whole-grain crackers offer complex carbs, giving you sustained energy without blood sugar spikes, which helps prevent that dreaded afternoon slump. Avocados add healthy fats that are critical for memory, cognition, and neuron health, making them a perfect addition to keep your brain sharp. A pinch of salt or your favourite seasoning can add a bit of extra flavour.

Apple Slices with Almond Butter and Cinnamon

Ingredients:

• One apple, sliced
• A tablespoon of almond butter
• A sprinkle of cinnamon

Why It Works: Apples are rich in fibre and antioxidants, providing natural energy while supporting mental clarity and reducing blood sugar spikes. Almond butter brings healthy fats and protein to stabilise blood sugar, keeping energy levels steady. Add a dash of cinnamon for extra flavour and an antioxidant boost.

Chia Seed Pudding with Dark Chocolate

Ingredients:

• Chia seeds soaked in almond or oat milk
• A dash of vanilla extract
• Top with a sprinkle of dark chocolate shavings

Why It Works: Chia seeds are packed with omega-3s, particularly DHA, a fatty acid that supports brain cell structure and neuron communication, which is essential for memory, focus, and mood stability. A sprinkle of dark chocolate adds antioxidants that improve focus and mood—and it tastes great, too! 

Dung Dark Chocolate & Raspberry Protein Bar

Ingredients:

• Peanuts
• Chicory root fibre, d
• Dark chocolate
• Vanilla flavouring
• Pea protein crisps
• Almonds
• Oat protein
• Flaxseeds
• Peanut paste
• Glucose syrup, a
• Agave syrup
• Raspberry flavour
• Freeze-dried raspberries. 

Why It Works: These bars are packed with peanuts, providing healthy fats and protein to keep you fuller for longer and fuel your brain throughout the workday. They’re also topped with raspberries, rich in antioxidants that boost focus and brain function. The fibre from flaxseeds and chicory root fibre helps slow sugar digestion, providing a steady release of energy and avoiding the crashes associated with sugary snacks. Plus, they’re bursting with natural flavour!

Whether you’re looking for a quick boost or a snack to keep you going until your next meal, these science-backed options will fuel your brain and body, helping you stay at your best in the office all day long.

Enjoy!