15 Energizing Snacks to Power You Through the Day

Do you often feel sluggish and struggle to focus during the day? You’re not alone. Many people experience energy slumps, especially in the afternoon. While it’s tempting to reach for a sugary snack, the key to sustained energy is fueling your body with nutrient-dense foods.

For example, eating just a handful of nuts each day can improve brain function and fight fatigue. Nuts are packed with protein, healthy fats, and important nutrients like magnesium that help convert food into energy.¹

By making smart snack choices, you can keep your energy levels stable and your mind sharp. Here are 15 science-backed snacks that will give you the boost you need to power through your day.

1. Bananas

Bananas are nature’s perfect portable snack. Packed with complex carbohydrates, fiber, and potassium, they provide a slow and steady release of energy.

A medium banana contains about 105 calories and 3 grams of fiber. Plus, the potassium in bananas helps regulate blood pressure and may reduce the risk of stroke.^(ref)

• Choose a ripe banana.
• Peel and enjoy as is, or slice onto peanut butter toast.
• Alternatively, blend into a smoothie for a satisfying snack.

2. Almonds

Almonds are a powerhouse of nutrients, including healthy fats, protein, fiber, and magnesium. A one-ounce serving (about 23 almonds) provides 6 grams of protein and 3.5 grams of fiber. The combination of protein and fiber helps keep you feeling full and energized.

• Measure out a one-ounce serving of almonds (about 23 almonds).
• Enjoy as a healthy alternative to cookies or other sugary snacks.

3. Greek Yogurt

Greek yogurt is a protein-packed snack that can help keep you feeling full and focused. A 6-ounce container of plain Greek yogurt contains about 17 grams of protein. It’s also a good source of calcium, which is important for bone health.

• Choose a plain Greek yogurt.
• Top with fresh berries for a dose of antioxidants and fiber, or stir in a spoonful of honey for a touch of natural sweetness.
• Use Greek yogurt as a base for savory dips and spreads.

4. Oatmeal

Oatmeal isn’t just for breakfast. This whole grain is a great source of complex carbohydrates and fiber, which provide long-lasting energy. A half-cup of dry oats contains about 4 grams of fiber. Oats are also rich in B vitamins, which help convert food into energy.

• Mix equal parts oats and milk (dairy or non-dairy) in a container.
• Stir in your favorite toppings like fruit, nuts, or seeds.
• Let it sit in the fridge overnight.
• Enjoy cold the next day for an easy grab-and-go snack.

5. Eggs

Eggs are a nutrient-dense snack that can help keep you energized throughout the day. One large egg contains 6 grams of protein and important vitamins and minerals like choline and vitamin D. Choline is important for brain function, while vitamin D helps regulate mood.

• Hard-boil a batch of eggs at the beginning of the week for an easy snack option.
• Peel and sprinkle with everything bagel seasoning for a savory twist, or slice onto whole grain crackers for a satisfying crunch.

6. Edamame

Edamame, or immature soybeans, are a great source of plant-based protein and fiber. A half-cup of shelled edamame contains about 4 grams of fiber and 8 grams of protein. They’re also rich in magnesium, which helps regulate energy production in the body.

• Steam a bag of frozen edamame according to package instructions.
• Sprinkle with sea salt for a quick and easy snack.
• Add to salads or grain bowls for an extra protein boost.

7. Hummus & Veggies

Hummus is a delicious and nutritious dip made from chickpeas, tahini, lemon juice, and garlic. It’s a good source of protein, fiber, and healthy fats. Pair it with raw veggies like carrots, cucumbers, and bell peppers for a satisfying crunch.

• In a food processor, blend together a can of drained and rinsed chickpeas, 1/4 cup tahini, juice of one lemon, 1-2 cloves of garlic, and salt to taste.
• Drizzle olive oil on top for extra flavor and healthy fats.
• Serve with raw veggies for dipping.

8. Chia Seed Pudding

Chia seeds are tiny but mighty. They’re packed with fiber, protein, and omega-3 fatty acids. When soaked in liquid, they form a gel-like consistency similar to pudding. This makes them a great base for a satisfying snack.

• In a jar or container, mix 1/4 cup chia seeds with 1 cup milk (dairy or non-dairy).
• Stir in your favorite flavorings like vanilla extract, cinnamon, or cocoa powder.
• Let sit in the fridge for at least 2 hours or overnight.
• Top with fresh fruit and nuts before enjoying.

9. Popcorn

Popcorn is a whole-grain snack that’s low in calories but high in fiber. A 3-cup serving of air-popped popcorn contains about 3.5 grams of fiber and only 93 calories. It’s also a good source of antioxidants called polyphenols.

• Place 1/4 cup popcorn kernels in a paper bag.
• Fold the top of the bag over a few times to seal.
• Microwave for 1-2 minutes or until popping slows to 1-2 seconds between pops.
• Sprinkle with your favorite seasonings like nutritional yeast, chili powder, or cinnamon.

10. Peanut Butter

Peanut butter is a classic snack that’s high in protein and healthy fats. A 2-tablespoon serving contains about 7 grams of protein and 16 grams of fat, most of which is heart-healthy monounsaturated fat. It’s also a good source of vitamin E and magnesium.

• Choose a natural peanut butter with no added sugars or oils.
• Spread on whole grain crackers or apple slices for a balanced snack.

11. Cottage Cheese

Cottage cheese is a low-fat, high-protein snack that can help keep you feeling full and energized. A half-cup serving contains about 12 grams of protein and only 90 calories. It’s also a good source of calcium and vitamin B12.

• Scoop out a half-cup serving of cottage cheese.
• Top with fresh or frozen berries for a dose of antioxidants and fiber.
• Stir in chopped nuts or seeds for added crunch and healthy fats.

12. Roasted Chickpeas

Roasted chickpeas are a crunchy and satisfying snack that’s high in fiber and protein. A half-cup serving contains about 5 grams of fiber and 6 grams of protein. They’re also a good source of iron and folate.

• Drain and rinse a can of chickpeas, then pat dry with a paper towel.
• Toss with olive oil and your favorite spices like cumin, paprika, or garlic powder.
• Spread on a baking sheet and roast in a 400°F oven for 20-30 minutes, stirring occasionally, until crispy.

13. Turkey & Avocado Roll-Ups

Turkey and avocado roll-ups are a protein-packed snack that’s easy to make and take on the go. Turkey is a lean source of protein, while avocado provides healthy fats and fiber. Together, they make a satisfying and energizing snack.

• Lay out a slice of turkey.
• Spread with mashed avocado.
• Add other fillings like spinach, cheese, or hummus if desired.
• Roll up tightly and slice into bite-sized pieces.

14. Smoothies

Smoothies are a great way to pack in a variety of nutrients in one convenient snack. Blend together your favorite fruits, veggies, protein sources, and healthy fats for a balanced and energizing drink.

• In a blender, combine 1 cup of frozen berries, 1/2 cup Greek yogurt, 1 tablespoon of chia seeds, and 1 cup milk (dairy or non-dairy).
• Add a handful of spinach or kale for an extra nutrient boost.
• Blend until smooth and enjoy.

15. Trail Mix

Trail mix is a classic snack that’s easy to customize based on your preferences. Combine your favorite nuts, seeds, dried fruits, and dark chocolate for a satisfying mix of protein, healthy fats, and complex carbohydrates.

• In a bowl, combine equal parts almonds, cashews, pumpkin seeds, and dried cranberries.
• Add a sprinkle of dark chocolate chips for a touch of sweetness.
• Mix well and portion out into individual servings for an easy grab-and-go snack.

The key to snacking for energy is to choose nutrient-dense foods that provide a balance of protein, healthy fats, and complex carbohydrates. By incorporating these 15 energizing snacks into your diet, you’ll be well on your way to powering through your day without the midday slump.

Source:

1. Research Gate