Desk Snacks that Work With You, Not Against You

By Erica Perusse, MS

Let’s talk about desk snacks. The ones that sit in the drawer, travel in the bag, or get grabbed between back-to-back meetings or appointments. Many Nourished With Emily clients share the same story. The day starts strong, lunch is usually fine, but that afternoon stretch? That is when energy dips, cravings kick in, and focus gets fuzzy. It is also when snacks often shift from supportive to scattered.

Desk snacks do not need to be complicated or perfect. They just need to work for your energy, your hunger, and your routine. Snacks can absolutely be part of a sustainable and satisfying day when they are chosen with a little intention and a touch of planning.

What Makes a Desk Snack “Work”?

A snack that works with the body rather than against it will typically

• Be easy to store and grab in the moment

• Include a source of protein, fiber, or healthy fat

• Offer satisfaction without the crash

• Feel like something worth looking forward to

Snacks are not about being “good” or “bad”. They are about staying nourished and supported, especially on busy days when energy dips and focus is tested.

A Real-Life Moment

Here is something that comes up often with clients. The snack was forgotten that day, and now the vending machine is calling. There is a sweet, gooey treat behind that glass and it is just a swipe away. That is not wrong or bad. In fact, all foods are good foods. What often makes the difference is how a snack is paired.

So instead of thinking, “I should not eat that,” a better question might be, what could I add to this to help it last longer and feel better?

That candy bar might pair beautifully with a handful of nuts, a cheese stick, or even a piece of fruit. Adding protein, fiber, or fat helps smooth out the blood sugar response and keeps energy more stable. You get the joy and the support.

Real-Life Snack Ideas from the NWE Community

Here are some go-to desk snacks that clients continue to love. They are easy to prep, flexible, and designed to meet your day where it is at:

• DIY trail mix with almonds, walnuts, pumpkin seeds, dried fruit, and maybe a few dark chocolate chips

• Nut butter packets with crackers or sliced apples

• Roasted chickpeas or edamame snacks for a salty crunch and protein boost

• Mini muffins or energy bites with oats, nut butter, and chia or flax

• Greek yogurt with cinnamon and berries if you have a fridge nearby

• Cheese sticks paired with fruit, baby carrots, or pretzels

• Hummus cups with snap peas, red pepper, or whole grain pita

• Dark chocolate square with almonds for a satisfying finish

Some clients keep a dedicated snack bin at their desk. Others prep two or three favorites each week that rotate based on their schedule. There is no right way, just the way that helps you feel most supported.

The Bigger Picture

Snacks are not a failure or a fallback. They can reduce overeating later, lessen emotional eating, and boost mood and focus. What matters most is not perfection, but presence.

Before grabbing something automatically, take a moment to check in. Maybe it is hunger. Maybe it is stress, boredom, or the need for a reset. There is no shame in any of it. Sometimes a snack is exactly the right choice. Other times, it might be a glass of water, a walk, or a few deep breaths to come back to center.

Ready to Feel More Supported?

Want help building your personal snack system or need inspiration that fits your real-life routine?.

 Join the Nourished Membership for full access to exclusive training, printable handouts, snack guides, and ongoing support to help you build a realistic and sustainable rhythm. You will get everything you need to feel confident with desk snacks and beyond.

📍 https://www.nourishedwithemily.com/membership-and-programs

One of this month’s Coffee Talks will be going more in-depth on this topic with practical tips and real client examples you can start using right away. Hope to see you there and feel free to bring your favorite desk snacks along.