Exos | Formerly Core Performance

Set Your Fitness Goals. We'll Help You Achieve Them.

Join for free and you'll gain instant access to our tracking and reporting tools, expert coaching tips, and a free trial to our personalized training and nutrition programs.


Well at Work

10 Energy-Boosting Snacks for the Office


If the mid-afternoon energy slump is putting a damper on your workday, try one of the delicious snacks below a couple hours after lunch. These healthy snacks will give your mind and body a much-needed energy boost.

1. Oatmeal and Blueberries

Complex carbs like oatmeal provide steady, long-lasting energy, and help you feel full longer. Top off 1/2 cup of hot oats with 1 cup of fresh blueberries, which are packed with nutrients that help promote brain function.

Nutrition facts: 243 calories, 56 g carbs, 5 g protein, 2 g fat

2. Spinach Salad

Mix up a fresh salad with 2 cups of spinach (rich in energy-boosting magnesium), 1 cup of antioxidant-packed strawberries, and 1/2 cup of black beans and one large hard-boiled egg for extra protein.

Nutrition facts: 200 calories, 35 g carbs, 17 g protein, 6 g fat

3. Oranges and Almonds

Staying hydrated helps you stay energized. In addition to drinking water throughout the day, eat fruits like oranges, which are 90 percent water. Pair one large orange with an ounce of raw almonds, which are loaded with fiber, protein, and heart-healthy fat.

Nutrition facts: 230 calories, 23 g carbs, 7 g protein, 14 g fat

4. Carrots and Hummus

10 carrots pair well with 1/2 cup of hummus. This low-calorie combo is packed with beta-carotene, fiber, and healthy fat to help you feel full throughout the afternoon.

Nutrition facts: 245 calories, 26 g carbs, 11 g protein, 12 g fat

5. Low-Fat Cottage Cheese and Pineapple

Half a cup of low-fat cottage cheese is high in protein and calcium, while 3/4 cup of fresh pineapple offers a sweet topping that can decrease inflammation in the body and improve digestion.

Nutrition facts: 170 calories, 21 g carbs, 17 g protein, 2 g fat

6. Yogurt, Granola, and Cherries

Yogurt contains probiotics, which are known as the good bacteria needed for a healthy digestive tract. Add some crunch to 1 cup of yogurt by mixing in 1 cup of low-fat, fiber-rich granola and 1/2 cup of dark cherries for a punch of antioxidants and phytonutrients.

Nutrition facts: 319 calories, 67 g carbs, 12.8 g protein, 4.5 g fat

7. Kashi Cherry Chocolate Granola Bar

While an unprocessed snack of fresh fruits and veggies is preferable, stock your desk drawer with granola bars to bail you out when you're crunched for time. Kashi granola bars are packed with fiber, and they make a great on-the-go snack.

Nutrition facts: 120 calories, 24 g carbs, 5 g protein, 2 g fat

8. Pear and Cheese

This simple snack is low in calories and perfect for portion control. A pear and a fat-free mozzarella cheese stick are rich in calcium, vitamin C, potassium and fiber.

Nutrition facts: 160 calories, 26 g carbs, 9 g protein, 2.5 g fat

9. Apple and Almond Butter

Pair an apple with 2 tablespoons of almond butter for a heart-healthy, cholesterol-lowering snack packed with healthy fat and fiber.

Nutrition facts: 285 calories, 32 g carbs, 6 g protein, 16 g fat

10. Edamame

Snack on a 1/2 cup of edamame for a delicious, calorie-controlled snack that's rich in fiber and protein. You can buy edamame fresh at the supermarket or keep a bag of frozen edamame in the freezer.

Nutrition facts: 100 calories, 9 g carbs, 8 g protein, 3 g fat

Tags: Energy, Health, Snacks, Food, Work