The Healthiest Snack Ideas To Help Fight Mid-Morning & Mid-Afternoon Hunger Pangs



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As the clock strikes 11am or 4pm (or, you know, both) do you find yourself ravenously rummaging through your packed lunch or scrambling to the vending machine in search of a quick fix for that hunger pang?

You’re not alone. These times are notorious for the onset of insatiable hunger, with office workers across the nation cracking open another packet of crisps or a Snickers bar to tide them over until it’s a more socially acceptable time to eat lunch.

It doesn’t have to be this way. Instead, there are plenty of healthy, satisfying, satiating snacks out there that will see you right during those mid-morning and mid-afternoon bouts of hunger. These are those.

Mid-Morning Munchies

Regardless of whether you had a hearty breakfast, 11am hunger pangs are not uncommon. The key is to choose snacks that provide a good balance of protein, fibre, and healthy fats to keep you energised and satisfied until lunch.

Greek Yoghurt with Berries

Greek yoghurt is brimming with protein, keeping you full for longer, while berries offer a delightful burst of antioxidants and essential nutrients. Opt for fresh, organic berries and plain, low-fat yoghurt for a perfect mid-morning snack. If you’re feeling fancy, chuck a few crushed nuts over the top. Just watch out for any misophoniacs – the sound of you crunching on those nuts might just get you hauled in front of HR.

Nut Butter on Whole Grain Toast

A small slice of whole grain toast smeared with almond or peanut butter provides a good source of both protein and fibre. If you’re feeling adventurous, sprinkle it with some chia or flax seeds for an extra dose of omega-3 fatty acids and a little textural intrigue to boot.

Read: 7 of the best healthy office snacks

Hard-Boiled Eggs

Eggs are nature’s own power-packed snack, rich in protein and choline, an essential nutrient for brain health. Keep a few hard-boiled eggs in the fridge (or in your coat pocket) for a quick snack to peel and eat. Just be warned – in communal or coworking spaces, breaking out the boiled eggs may elicit the chagrin of your colleagues rather than their envy.

Chia Pudding

This superfood snack is not only easy to prepare but it’s also loaded with fibre, protein and healthy fats. Simply mix chia seeds with your choice of milk (dairy or plant-based), let it rest for a few minutes and voila, your chia pudding is ready. Add a dash of honey or a few berries for some natural sweetness.


Smoothies are the perfect snack to get your daily dose of fruits and even sneak in some vegetables. Try a combination of spinach, banana, and kiwi with a spoonful of Greek yoghurt and a dash of honey for a deliciously nutritious smoothie. If you’re keen to follow the ultimate wellness trend of 2023, check out these sea moss smoothie recipes. You won’t regret it! Actually, you might…

Mid-Afternoon Munch

The dreaded 4pm slump is all too familiar for many of us. Rather than reaching for a bar of chocolate or a packet of crisps, try out these healthier options that are sure to curb your cravings until dinnertime without the guilt.

Hummus & Veggie Sticks

Hummus is an excellent source of plant-based protein and heart-healthy fats. Pair it with an array of colourful, crunchy crudites such as carrots, peppers, or cucumber for a refreshingly wholesome snack.

Read: The best vegan and vegetarian restaurants in London

Trail Mix

A homemade trail mix of nuts, seeds, dried fruit, and dark chocolate can serve as a fantastic energy-boosting snack. This nutritious concoction provides a balanced intake of proteins, healthy fats, and a hint of sweetness to satisfy your sweet tooth. Just remember, moderation is key due to the high calorie content of a proper trail mix.

If that’s a concern, then for a pick-me-up without any calories, consider packing some energy boost glucose chews and tablets in your lunch box.

Apple or Pear with Nut Butter

The fibrous goodness of apple paired with a nutrient-dense nut butter makes an ideal combination for a filling and satisfying snack. Choose organic, freshly grown apples and natural, unsweetened nut butter for optimal health benefits.

Oatcakes with Avocado

Oatcakes are a great source of complex carbohydrates that give you a steady release of energy. Top them with avocado, which is filled with heart-healthy monounsaturated fats to keep you feeling satisfied until dinner time. Add a sprinkle of chilli flakes or a dash of lemon juice for extra flavour.

Air-Popped Popcorn

Popcorn isn’t just for the cinema. Air-popped popcorn is a whole grain, high in fibre and low in calories, making it an ideal snack to keep you going through the afternoon. Try sprinkling a little nutritional yeast on top for a faux-cheesy, high-protein kick.

The Bottom Line

Whether those hunger pangs tend to strike at 11am or 4pm or both, remember that your body is asking for nourishment, rather than to be admonished. Treat it kindly, and feed it wisely. 

Make your snacking an opportunity to complement your daily nutritional intake rather than a regrettable indulgence. The next time you’re scheduling your daily meals, spare a thought for these nutritious and delicious snacks that will not only satisfy your cravings but also fuel your day productively. Now, where did I put my tub of nut butter?

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