Mid-Afternoon Snack Ideas to Kick that "2:30 Feeling"

Mid-Afternoon Snack Ideas to Kick that “2-30 Feeling”

During the course of our Team Weight Loss Challenge program, questions have come in from participants as to the best foods as snacks to include in their plan during the six week event. I thought I would share their comments and questions with you, in particular this one about snacking in the afternoon at work.


I think I have a pretty good idea of what to eliminate from my diet in order to lose weight. After all, I have been reading your blog for over a year. But, I am really interested in what I can eat in the afternoons at work as snacks. It is questionable when I will get out of work. I begin to get tired and hungry, or just tired. But, all of a sudden my ability to make decisions begins to fail me and I start to grab for anything. It can be from my purse, my car, or the break room. What can I do to avoid this happening?


First of all, change your location at work if you can, perhaps to another chair or table. Or better yet, to a spot with better lighting. Take your shoes off and change to another pair. Drink some cold water. And, don’t drag the day out; decide what “needs” to be done before the end of the day. The rest will still be there in the morning.

Food wise, bring an insulated bag with you to work for some quick pick-me-up snacks! Ideas that have come from successful dieters are:

  • Small servings of popcorn to pop in microwave, can be as low as 75 calories per bag
  • 2-3 clementine oranges for 90 calories total
  • Powdered peanut butter to mix with water, spread on to pita chips, 120 calories
  • Hard boiled egg, 70 calories
  • Cut-up vegetable spears—celery, carrots, and green or red pepper, 45 calories per cup
  • Cup of soup or just plain bouillon, up to 60 calories
  • 4-6oz. Greek Yogurt, mix with your own fresh fruit or granola, 120 calories
  • Small servings of Swiss Miss powdered Cocoa, add hot water, 25 calories
  • Hot Tea
  • Libby Fruit Bars, 150 calories
  • Small tortilla wrap with 1oz. turkey with lettuce and shredded cheese

All of these are fabulous choices. I think they would satisfy your taste on any day. Lastly, if your day goes beyond another 3-4 hours to the normal 8 hours, just take a break, and have another meal.

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Written by Rita Larsen, RDN; Elite Sports Clubs Nutrition Educator & Diet Counselor

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