Whether you’re hustling from home or working from the office, those 9 - 5’s can be long, stressful and jam-packed. Throw in some month-end madness or a last-minute project and your work days can feel like a complete whirlwind. 

Some days you have to eat at your desk. Other days you have to eat on the go. Sometimes you have no time to eat at all! The pace of your day can impact your snack choices in a big way. We all have those days where we just have to reach for that sugar-surging chocolate bar, a big bag of salty chips, or just another cup of coffee - anything that will keep us going until our next main meal.

The snack struggle is real, especially in winter. You want to make better choices, but you don’t know where to start. So how can you be more prepared when that snack attack hits?

Firstly, it’s important that your daytime snacks are:
  • Nutrient-dense
  • Filling
  • Tasty

That’s a good place to start when making your snack shopping list. The rest comes down to a little preparation. So, with that in mind...

Here are 4 nutritious snacks to power up your work day

1. Yoghurt

Unsweetened, plain yoghurt, that is. You really want to go for minimally processed, unsweetened yoghurt with no colourants or flavourings. Yoghurt is a great snack choice to carry you through between main meals, and the best part is that you can make this mini-meal really interesting, filling and delicious.

Yoghurt is one of those simple superfoods that often get overlooked. In fact, studies have shown that yoghurt contains some of almost every nutrient your body needs! A humble bowl of plain yoghurt packs plenty of protein (12g per 200g), calcium, magnesium, B vitamins, phosphorus and potassium, and makes an excellent base for other nutrient-dense toppings. Some types of yoghurt (those with live cultures) have also been linked to improved gut health thanks to all those amazing natural probiotics.

Take your yoghurt to the next level with these yummy variations:
  • Berries and honey
  • Toasted almond flakes, coconut shavings and dark chocolate chips
  • Toasted granola
  • Cooked apples or pears, cinnamon and honey
  • Homemade hazelnut chocolate spread and toasted hazelnuts
  • Cranberries, cacao nibs, almonds and chia seeds
  • Nut butters and honey
  • Homemade berry compotes
  • Sliced banana and honey
  • Maple syrup and walnuts

2. Rice cakes

A sandwich can be more like a “sad-wich”, if we’re being honest, right? If you’re anything like us, you know that snack time = fun time! A snack should be something to look forward to during the madness of the day. Enter the rice cake.

If you’re on a tight budget, rice cakes are an affordable way to stick to healthier snacks during your 9 - 5. You’ll almost always find something in the fridge or the pantry that will make a tasty topping. There are many rice cake varieties on the shelves, but it seems that not all rice cakes were created equal. Go for brown rice cakes. Brown rice cakes are a good source of fibre, carbohydrates and protein, and have been shown to help regulate blood glucose levels. Try and avoid ones with additives or sugary yoghurt coatings if you can.

Brown rice cakes make a great base for nutrient-dense, protein-packed toppings, which is where you can really make some snack magic happen!

Make your humble rice cakes moreish with these tasty topping ideas:
  • Smoked salmon, cucumber and cream cheese
  • Cottage cheese, smoked chicken and cucumber
  • Shredded tuna, cream cheese and cocktail tomatoes
  • Peanut butter, apple slices and raisins
  • Ricotta cheese, nut butters, cinnamon, dates
  • Hummus, tomatoes, cucumbers and lemon juice
  • Tzatziki, feta, olives, tomato
  • Avo, avo, avo!

3. Oats

If your childhood breakfast staple was bland, boring oats, we completely understand if you’d want to give this snack option a miss. BUT we really think you should give oats a second chance! In the right hands, and with the right toppings, oats could soon become your new favourite snack.

Oats are packed with antioxidants, vitamins, minerals and they’re a gluten-free grain. Studies have shown that eating oats regularly has been linked to lower blood glucose levels, weight loss and reduced risk for heart disease. Oats are a source of carbohydrates, fibre and protein, helping you feel full for longer - perfect for a jam-packed work day. A bowl of oats is incredibly nutritious on its own, so any extra healthy toppings are an added bonus.

Turn boring oats into bowls of bliss with these yummy additions
  • Pecan nuts and maple syrup
  • Dark chocolate chips and banana
  • Mixed berries and honey
  • Fresh seasonal fruit and chia seeds
  • Dried peaches and Greek yoghurt
  • Toasted almonds, strawberries and dark chocolate chips
  • Cooked apple, cinnamon and Greek yoghurt
  • Vanilla, coconut flakes, toasted almonds, dark chocolate chips

4. Trail mix

Trail mix is the gift that keeps on giving. A yummy blend of your favourite dried fruit, nuts, seeds and treats on hand throughout the day? What’s not to love? If you’re a tired working parent, this snack is a game-changer. Keep a container of trail mix at your desk, in your bag, in your car… wherever you’ll need it when you’re at home or on the road!

Off-the-shelf mixes tend to have all sorts of added junk that you want to avoid if you can help it. They tend to hide some sneaky sugars, salt, oils and additives. So if you want to stay on board the health train, why not try making your own trail mix? It’s a lot more fun anyway! There’s really nothing to it except to throw together your favourite combos and enjoy.

Customise your own trail mix with your favourite choices:

Dried fruit
  • Cranberries
  • Dried mango
  • Banana chips
  • Goji berries
  • Raisins
  • Sultanas
  • Turkish apricots
Nuts (raw or roasted)
  • Almonds
  • Cashews
  • Macadamias
  • Walnuts
  • Hazelnuts
  • Pecans
  • Pistachios
  • Brazil nuts
  • Peanuts
Seeds (raw and unsalted)
  • Pumpkin seeds
  • Sunflower seeds
Fun stuff
  • Coconut flakes
  • Cacao nibs
  • Dark chocolate chips
  • Plain popcorn
  • Pretzels
Here’s to better, healthier, yummier snacking - enjoy!

Stock up on work snacks at Montagu!

We know how it is… You can have all the best intentions but without the time and energy to shop for the right snacks, this can be a major mission. So we’ve curated some seriously amazing snack boxes filled with premium quality dried fruit, nut and seed snack packs that you can simply add to your cart and have it sent straight to your door… just in time for snack time!

Check out our snack box range and order yours online today!
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