Snacks That Give You Energy to Prevent an Afternoon Slump

By: Sammi Haber Brondo | NYC Dietitian

3pm slump in the afternoon? Been. There. But, having the right snack at that time can make all the difference in your energy levels.

It’s super normal to feel hungry - and even tired - around 3 or 4pm in the afternoon. Typically around that time, you might’ve eaten lunch a few hours ago - maybe at 12 or 1pm. Dinner probably isn’t for another few hours, around 6 or 7pm (and hey, if these times don’t apply to you, simply adjust for your own schedule - no matter what time you eat ‘em, most people end up having about a 6-7 hour gap between lunch and dinner).

When you have that long of a stretch without food, it makes sense that you’d feel tired. After all, food provides calories. And calories literally mean energy. Eating a snack can between meals can make all the difference in your energy.

And, not just any snack either! There are certain nutrients to look for to make sure your snack truly gives you the energy you need.

1. It should have some fiber.

Fiber not only takes longer to digest and helps to feel full but, because of that, it also helps to stabilize blood sugar levels. This means that instead of your blood sugar spiking then crashing - and your energy spiking and crashing too - that your energy stays stable and you stay feeling good.

2. Make sure it also has protein.

Protein is another key nutrient that helps with fullness. And, because you need to feel full in order to have energy, this snack needs to do its job and really fill you. A snack that doesn’t properly fill you unfortunately won’t give you the energy you need.

3. It should taste good.

I hope this goes without saying, but taste is 100% a factor here. All foods still fit and just because this snack is functional does not mean it shouldn’t be enjoyable. Focus on options that taste good. Enjoying your snack and eating mindfully is an easy way to bring yourself into the present moment and snap out of that afternoon slump, too.

Ready to try it? Here are 10 ideas to get started with this week:

1. Crackers + cucumber sticks + hummus

I love this snack for all of the volume it provides. Load up on all of it! Adding something refreshing, like cucumbers, to a snack can be really satisfying, too.

2. Banana oaties with peanut butter + ground flax

These oaties are one of favorite make ahead snack. Bonus: add a few scoops of ground flax to the batter and then eat them with a little peanut butter to add more protein. Double bonus: peanut butter with these is delicious.

3. Greek yogurt + berries

 I will always be a fan of this combo. It’s easy to throw together and always hits the spot. Opt for flavored Greek yogurt if you like it better - there’s absolutely no need to stick with the plain one!

4. Chickpea cookie dough + dipper of your choice

This chickpea cookie dough has got it all - protein, fiber and it’s so, so good. Add any dipper of your choice, like apple slices or pretzels to go with it.

5. Energizing smoothie

If you’re still working from home, making a smoothie for a snack can be super refreshing and energizing. Try this combo: add frozen berries for fiber, Greek yogurt for protein and to make it creamy, plus a little water or milk to blend. If you have it on hand, you can also add fun things like peanut butter or spinach.

6. Peanut butter banana bars

These bars are made with banana, peanut butter, oats and chocolate chips - everything you need for something that’ll give you energy and taste amazing. Make them ahead of time and store them in the freezer to grab and go as you need.

7. Dried legumes + fruit

This is one of my favorites that you can take on the go. Go for any type of dried legume - like dried chickpeas, broad beans or edamame (all sold at most grocery stores!) and a piece of fruit. It’s easy and will give you energy,

8. Peanut butter toast

Never underestimate the power of a good peanut butter toast. Add some jelly if you’re feeling it too! And feeling a little hungrier? Have 2 or more pieces of toast. Nothing wrong with that at all.

9. Watermelon, feta and cucumber salad

I love this combo for the summer! Cut a watermelon ahead of time, add thinly sliced cucumber and some crumbled feta. It’s so refreshing and so satisfying.

10. Stuffed sweet potato

This one’s totally versatile - wash a sweet potato, poke holes in it with a fork and “bake” it in the microwave for 8 minutes. (Or bake sweet potatoes ahead of time and keep them in the fridge). Slice it vertically and stuff with peanut butter, almond butter or Greek yogurt and cinnamon. It’s so good!

Happy snacking! And don’t forget - snacks are amazing and recommended. You don’t gain anything but skipping them or “saving calories.” In fact, it’s better to eat a snack than to go into your meal overly hungry.

Trust me, try these and both your hunger and energy levels will seriously thank you.

Want more tips on creating an easy, sustainable healthy relationship with food? Check out my membership program, All Foods Fit, with 12 thorough lessons to teach easy ways to create a healthy relationship with food. Or, check out my e-book, 7 Days to Make All Foods Fit, to learn a step by step guide to create a healthier relationship with food in just 7 days.