10 healthy snacks to beat the afternoon slump after lunch

Marie-Claire Dorking
·Contributor
Updated ·5-min read
Woman experiencing the post-lunch energy slump at her desk. (Getty Images)
The post-lunch energy slump is real! (Getty Images)

Whether you're a morning person or not, the hours before lunch are usually spent powering through the to-do list, making the most of the time we're most productive.

But after lunch is a whole other story. The afternoon slump is oh so real. One minute you’re busting through the deadlines, the next you’re fighting the urge not to fall asleep on your desk and trying to resist the lure of a sweet snack.

"It's common to experience an afternoon energy slump as naturally our alertness declines during the afternoon," nutritionist Jenna Hope tells Yahoo UK. "Additionally, we’re likely to feel more tired as a result of digesting our lunch."

Bex Prade, clinical nutritionist and functional medicine practitioner says the 3pm dip often comes down to blood sugar regulation.

"If your lunch was high in refined carbs or low in quality protein, fibre, and healthy fats, you’re more likely to experience a rapid spike and subsequent crash in blood sugar levels," she explains. "This triggers the body to crave quick energy, which often comes in the form of sugar or caffeine."

Thankfully there are some healthier snacks to reach for when you're being lured to the sweet stuff. These nutritious alternatives will give you a boost of energy, while also satisfying your sugar want.

Man working at home and eating a sugary snack. (Getty Images)
The post-lunch slump often has us reaching for sugary snacks. (Getty Images)

Dates stuffed with nut butter

Hope says dates contain a natural sweetness to provide a source of sugar for energy, adding the nut butter helps to slow down the release of the sugar to prevent another crash and can help to keep you fuller for longer.

Two squares of dark chocolate

Chocolate contains natural caffeine which can be a great pick me up. "Dark chocolate is low in sugar and high in polyphenols which are really important for supporting a healthy gut and brain health too," Hope explains.

Prade recommends opting for dark chocolate with 70% cacao or higher. "This can satisfy a sweet tooth while delivering antioxidants and a mild caffeine boost," she adds. "This combination stabilises blood sugar and keeps hunger at bay."

A handful of nuts

Nuts are a good source of protein, fibre and healthy fats. "They’re released slowly into the blood stream and can leave you feeling fuller for longer," Hope adds.

Eating healthy snacks while working. Hand of a woman with nuts. (Getty Images)
Nuts are a good source of protein, fibre and healthy fats. (Getty Images)

Roasted peas (eg Brave peas)

These are high in protein which leaves you feeling fuller. "They’re also available in a range of flavours to satisfy the sweet or salty cravings too," Hope adds.

Nakd bars

"These are a convenient on the go option as an alternative to dates stuffed with nut butter," says Hope. "They’re also available in a range of flavours including chocolate which can help to satisfy the chocolate cravings too!"

Greek recipe yoghurt with berries and a drizzle of honey

Prade says Greek recipe yoghurt contains more protein than Greek-style alternatives, helping to regulate blood sugar and promote satiety. "Berries add natural sweetness, fibre, and antioxidants, while a small drizzle of honey curbs sugar cravings without causing a blood sugar spike," she explains.

Woman eating Greek yogurt, berries and honey.
Greek yoghurt, berries and a drizzle of honey is a healthy afternoon snack for when the sugar craving hits. (Getty Images)

Boiled eggs with a few carrot or cucumber sticks

Boiled eggs are an excellent source of protein (One large egg = 6g protein) and healthy fats, which keep energy levels stable. "Pairing them with crunchy vegetables like carrots or cucumber adds fibre and hydration for a refreshing and satisfying snack," Prade tells Yahoo UK.

Chia seed pudding with organic soya or whole milk and a dash of vanilla

Chia seeds are rich in omega-3 fatty acids, fibre, and protein, creating a snack that supports sustained energy. "Using organic soya or whole milk provides more protein and less sugar compared to alternatives like skimmed milk," Prade explains. "A hint of vanilla or cinnamon adds natural sweetness without the need for refined sugars."

Apple slices with nut butter

Apples provide natural sugars and fibre for a slow energy release, while nut butter (peanut, cashew etc) adds protein and healthy fats to maintain blood sugar balance. "The combination satisfies cravings while avoiding the crash caused by sugary snacks," Prade adds.

Green slices apples with peanut butter.
Apples provide natural sugars and fibre for a slow energy release, while nut butter adds protein and healthy fats. (Getty Images)

Edamame beans with a sprinkle of sea salt

Edamame is high in plant-based protein and fibre, making it an easy-to-prepare, nutrient-dense snack. "It provides long-lasting energy and keeps hunger at bay without causing sugar spikes," Prade adds.

The type of foods you eat for lunch can contribute to how extreme your dip is and therefore the foods you crave. "Simple carbohydrates or high sugar foods can leave blood sugar levels experiencing a crash which can further contribute to the afternoon slump," explains Hope.

The best way to avoid the 3pm crash, therefore, is to set yourself up for success at lunch.

"A meal with at least 30g of quality protein, healthy fats, and fibre from sources like leafy greens helps stabilise blood sugar and energy levels throughout the afternoon," Prade explains. "By fuelling your body properly at lunch, you’ll find that those sugar cravings and energy dips become a thing of the past."

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