4 Healthy Coffee Break Snacks

What do you eat on a coffee break? If you’re prepared, then you’re likely to make the right choices. If you are starving, you feel your blood sugar crashing, you are light headed and only have 15 minutes, you might find yourself heading to the staff kitchen for a donut or running out to grab a ‘fancy’ coffee, which you know is just loaded with sugar. Choosing protein and healthy fats during mid-day coffee break will give your brain and body the energy it needs to function optimally, WITHOUT the sugar crash that a bagel, donut or muffin will give you.


1.Pack a blend (mason jars are great for this) of your favourite nuts (walnuts + pistachios here), chia seeds (protein + fiber), finely chopped dates (natural sweetness and energy) and pour it over plain yogurt (more protein) and you’re good to go.

Chick Pea Bites

2. Energy Bites, or Bliss Balls, make a great snack.  They’re packed with fiber, protein and often nuts. These Chick Pea Bites are a great plant-based source of protein and beans help to regulate your blood sugar.


3. Hummus is so easy to make, with just a few ingredients. Again, beans are a plant-based source of protein, giving you the building blocks you need to push through the rest of your work day. Pair it with fresh veggies for fiber or use it in wraps instead of mayo.

1 can chick peas
1/4 cup extra virgin olive oil + drizzle for serving
1 clove garlic
Juice of 1/4 lemon
2 TBLSP tahini (sesame butter)
1/2 tsp ground cumin
1/4 tsp sea salt or to taste
Paprika (dash for garnish)
Purée all ingredients in a food processor until creamy. Add splash of water to thin, if necessary. Garnish with paprika and a drizzle more of olive olive oil.

4. Overnight Chia Seed Pudding is packed with fiber to keep your GI tract working, is a plant-based source of protein, and helps to regulate blood sugar. Not to mention, chia seeds expand and keep you full for a long time!!

Simply add 2 tablespoons of chia seeds to 1/2 cup milk of choice in a mason jar. For a vegan option, use almond, rice or coconut. If you choose, add a tablespoon of plain probiotic yogurt, pure honey, or fruit. Lid the jar and keep in the fridge overnight to allow chia seeds to expand and absorb the liquid. When ready to eat, you can warm, or enjoy cool, and add fresh berries, nuts, shredded coconut and seeds for extra healthy fats, protein and fiber.

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