10 quick and healthy snacks to beat the 3pm energy slump

We all experience it at some point, the mid-afternoon energy slump where we feel the desperate need to reach for a sugar hit. But resist the urge for chocolate and biscuits! Studies have shown that snacks with lots of added sugar make you feel even more sleepy by blocking the neurotransmitters that help you feel awake.

Instead, having a nutrient-packed snack will give you energy to stay alert and fuels your body with the nutrients it needs for good health c.

The key to healthy snacking is to plan ahead before things get critical at 3pm.

Here are our easy, quick and nutritious go-to snacks:

1. Go nuts!

⏰ Under 1 minute

A handful of nuts such as almonds or walnuts are high in ‘good fats’ and contain antioxidants such as vitamin E. Add dried fruit like apricots and sultanas for that sweet hit. Remember to choose the unsalted varieties. Check out our crunchy snack mix recipe for inspiration.

2. Fruit toast with cream cheese or ricotta

⏰ 4 minutes

You can’t beat the aroma of hot fruit toast. Spread with ricotta or cream cheese for added flavour and nutrients. Have a loaf in the freezer for a quick and easy go-to afternoon snack.

3. Breakfast cereal – not just for breakfast!

⏰ Under 1 minute

A low-sugar high-fibre breakfast cereal like wholegrain wheat biscuits with milk is a quick and satisfying afternoon snack. Add chopped seasonal fruit for a satisfying snack packed full of fibre and protein to keep you full for longer.

4. Smoothies

⏰ 2 minutes

Smoothies are an ideal way to use up any fruit or vegies that are getting towards their end of life. Add some yoghurt and milk or milk alternatives for protein and you have a refreshing snack to keep you alert for the remainder of the day. Try our berrylicious smoothie.

5. Pimp up popcorn

⏰ 5 minutes

Are you tired of trail mix? Try our ‘poppletana’ snack recipe perfect for a mid-afternoon pick-me-up. What’s more a portion of poppletana will provide 1.5 serves of fruit and some wholegrains!

6. Seasonal fruit

⏰ 0 minutes!

Have 1 of your 2 recommended fruit serves for a no preparation required pick me up. Try a small bunch of grapes, a banana, apple or pear, even a tub of fruit in natural juice.

7. Perfect parfait

⏰ 5 minutes

Sounds fancy, but our fruit salad parfaits are super-fast to make, super-scrumptious and packed full of nutrients to get you through the afternoon. Make the night before and have in the fridge as a grab and go snack if you have a busy afternoon. Or if you aren’t that organised, stir some frozen berries through a tub of natural yoghurt for an instant snack.

8. Taco egg muffin

⏰ 35 minutes

You won’t believe how easy and delicious our taco egg muffin recipe is. Cook a batch and keep in the freezer for a quick protein-packed snack.

9. Go crackers

⏰ 5 minutes

Wholemeal crispbread, grainy crackers or rice or corn cakes topped with avocado, nut butter, cheese or tomato or a delicious dip.

10. Still craving something sweet?

⏰ 10 minutes

Make a batch of our apple and date bliss balls on the weekend so they are ready to go for a quick mid-afternoon snack during the week. Two bliss balls will provide half a serve of fruit.

Visit the Healthy Lunch Box website

For more super snacking ideas, download our snack guide today at healthymadetasty.com.au