Snacks for days in the office

The Black Oil · 20-01-2025 05:14PM #1

I'm trying to avoid heading for the vending machine (snacks, crisps, chocolate). I'm in the office 3 days a week, have porridge at 6am, typically. I bring fruit (apples, bananas) to work and usually have eggs and a yoghurt at lunch.

igCorcaigh · 20-01-2025 05:25PM

Hummus, oat cakes,, jerky, instant miso soup if you have access to a kettle.

Dial Hard · 20-01-2025 05:31PM

I guess the answer depends on whether you're snacking out of habit, or because you're genuinely hungry - if it's the former, I'd be looking to just knock the habit on the head altogether. If it's the latter, then maybe try to move your mealtimes around a bit. 6am is very early to be having breakfast, for example. Could you bring your porridge into work with you and have it a few hours later instead? Likewise, if it's genuine hunger, I'd be looking to increase the satiety factor of the foods you're eating at mealtimes. Like, what's "eggs" at lunchtime? A couple of scrambled eggs on their own? That's not going to be very filling. If you could make those eggs into an omelette with loads of veg and a protein, though, and add a side salad, that's going to feel a lot more satisfying. Or, have them in a baked potato, or with a portion of baked beans instead of just on their own.

For me, how long something takes to eat has a huge impact on how satisfied I feel afterwards too, and for how long. If were to eat a wrap with my hands, for example, it'd be gone in 5 minutes and a few bites and I'd feel like I'd barely eaten. If I turned that same wrap into a tostada or quesadilla, though, and ate it with a knife and fork (again, ideally with a salad), it would take me way longer to eat and I'd feel like I'd eaten far more than if I had the exact same thing as a wrap. Hot vs cold also has a huge impact for me - a cheese toastie, for example, feels far more like a meal than a plain old cheese sandwich.

Obviously a lot of the above is going to depend on what kind of kitchen/canteen facilities you have in work, but they're the kind of things I'd be taking a look at, anyway.

batistuta9 · 20-01-2025 05:42PM

nuts.

mrslancaster · 20-01-2025 05:51PM

Those Nature Valley bars are great, two in a sachet. (Lots of other brands too but haven’t tried them)
Tesco or other brand yoghurt rice cakes.
Mixed fruit & nuts. Any nuts or dried fruits really.
If there’s a fridge, any of those yoghurts that come with oats/granola ready to mix.

Agree about the kettle, anything that just needs hot water is great for snacks, any instant/Cuppa Soup or noodles

Rocket_GD · 20-01-2025 06:09PM

https://www.boards.ie/discussion/comment/123077516#Comment_123077516

The issue with Instant noodles is that they aren't very filling and the amount of calories in them is actually incredible for the little amount of food you're eating.

A good suggestion was made earlier about delaying breakfast, 6am is extremely early, try having a pint of water first thing, often hunger is thirst in disguise, and a cup of tea/coffee and that should tie you over til 8 or 9, then have your porridge with some fruit, you'll be grand til 13:00.

Try have more than just the standard sandwich/wrap for lunch. It's usually my biggest meal of the day as it has to keep me going til I have dinner at around 19:00. If you feel the need to snack, some yoghurt and fruit is always good, throw in some dark chocolate if you have sugar/chocolate cravings.

Dial Hard · 20-01-2025 06:15PM

https://www.boards.ie/discussion/comment/123077467#Comment_123077467

You need to be very careful with nuts, though, it's extremely easy to eat half the bag in one sitting and before you know it you're adding hundreds of extra calories a day without really even noticing. They are a great snack (again, if a snack is actually needed) but you need to be super-disciplined about them - know exactly what's in a portion, measure that portion out and then put the bag away, ideally somewhere you need to make a point of getting up from your desk to get them from.

Tree · 25-01-2025 06:16PM

As a "breakfast is essential for coffee, and coffee is essential for leaving the house" person, I would be less inclined to move the 6am porridge but maybe second breakfast? do you have access to a toaster?

I also like nuts, you can portion them at home and bring them with (the little sauce containers from the chinese are good for that).

I have been known to pop microwave popcorn at my last job, but now I'm all about the remote (ricecakes in teh drawer in the office but mostly I wander downstairs for toast). If you do pop popcorn at the office, do be prepared to share it though :)

dmc17 · 26-01-2025 12:16AM

These Nakd bars are excellent and only a few natural ingredients. H&B regularly do sales and also send out discount codes on top to make all the sweeter 😁

https://www.hollandandbarrett.ie/shop/product/nakd-cocoa-hazelnut-protein-bar-45g-6100001958

the beer revolu · 26-01-2025 12:19PM

https://www.boards.ie/discussion/comment/123098716#Comment_123098716

Corn cakes (or thins) are great if you like popcorn. I've never taken to rice cakes for some reason

New Scottman · 26-01-2025 12:22PM

Bananas

mr_cochise · 26-01-2025 12:31PM

I use the Brooklea protein pots from Aldi. They are packaged as a yoghurt, but more of a soft cheese. 20g of protein for 148 calories. Have with some fruit or chia seeds or nuts.

As others have said, be careful with the amount of nuts as the calories amount can stack up very quickly with those.

I'll also add that it would be good for you to understand your calorie requirements for the day and see where your snacking and meals support that requirement, while maintaining good nutritional intake.

The Black Oil · 26-01-2025 07:19PM

Thanks for the posts. I forgot to say I train a good bit too, generally running for endurance and strength classes.

Eggs - used to make egg muffins with veg. Generally go with boiled eggs now, with cous cous. Nuts, yeah - fan of fry roasted peanuts, though haven't had any in a while. Tend to always have rice cakes at home. Forgot about nakd bars - have taken these during training and races.

Black Sheep · 27-01-2025 04:24PM

Strictly speaking, hard to answer this question properly without being a bit more expansive and bringing in what your daily calories intake is, where your body composition is, and what your goals for it are.

Because there is a combination of the above that would mean you, unfortunately, shouldn't be either snacking or increasing meal portion sizes i.e If you're currently in a daily calorie deficit, and you probably should stay there.

I don't get the sense this is you, but I feel obliged to mention it as I think there will be people reading this thread who are also hungry between breakfast and lunch, and think that they too should consider stuff like granola bars, nuts, another meal etc. to solve this "problem". But… Well… Not necessarily, depending on their situation.

People in this boat might have to look at changing timing of meals, or calorie sources, looking for ways to make their eating experience more satiating… But all without actually increasing calorie intake.

If weight loss is not a goal (and I didn't get the sense it was), personally I would agree with the recommendation above to look at increasing meal size at breakfast and lunch, rather than snacking. It's easier, in the context of meal prep, making sure that the meal has good macros and is just a little more efficient in every way.

Black Sheep · 28-01-2025 12:16PM

Can I just say, I thought I was answering this in the fitness forum… Didn't cop it was the food forum. Apologies, because absent that information, the answer above reads a bit weird, to say the least… Sorry…!

Snacks for days in the office

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