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Best Healthy Snack For The Office Ever?

By Marc Perry / July 1, 2017

When I was at my finance job, I had a lot of trouble avoiding some of the eating pitfalls that come with working in an office. The major challenge was not the meals I ate, which toward the end of my 5-year finance career were reasonably portioned and included mostly whole, natural foods. Instead, it was very poor snack selection.

I have below what could be one of the best healthy snacks for the office for you to try.

The Problem | Unhealthy Snacks At The Office

Shortly after lunch and a few hours later around 4pm, I would get hungry and drowsy. I bet you know the feeling when you start nodding off in your chair, struggling to keep your eyes open while staring at your computer screen. I didn’t know this at the time, but my strong hunger pains had less to do with hunger and more to do with low blood sugar levels, lack of sleep, and lack of hydration.

To satisfy my hunger and give me a jolt of energy, I would grab a Sunkist from my office fridge that had a large stash of soda. Then around 4pm, I would grab whatever else I could get my hands on that was in the pantry; anything from cookies, to Hershey Kisses, to sugary candy like starbursts. This would of course compound the already big problem of my unstable blood sugar levels throughout the day. On a good day if these foods weren’t around the office, I would feel like I was starving for several hours until I left the office around 7, or 8pm.

To sum it up, I completely messed up my eating habits because I didn’t plan in advance by bringing healthy snacks to the office, which forced me to snack on sugary garbage…to put it bluntly.

More recently, a close friend of mine, Dave, was making the same poor snack choices at his office, which slowly started to expand waistline (along with late night drinking and eating). As he was approaching 200lb (he was 175lb in college), he became increasingly concerned about his food choices. Fortunate for him his girlfriend Emily came to the rescue.

Emily who also has a demanding office job completed a fitness consultation with me early this year. While she was already in solid shape, I told her she could get to the “next level” by eating more whole foods and veggies to refine her diet. She took my advice and ran with it.

The Solution | Quick & Easy To Prepare Veggie Bags

Emily came up with an ingenious solution that is simple, but goes a very, very long way…and even a dude can do it with a little effort.

Here’s what she does…

She goes to Whole Foods on Sunday and picks up the following items:

  • 1 bag baby carrots
  • 1 head celery
  • 5 assorted bell peppers
  • 1 pint cherry tomatoes
  • 1/2 pound snow peas
  • 1 cup 0% Fage Greek yogurt
  • Juice of 1/2 large lemon
  • 1 Tablespoon fresh dill, chopped
  • She then does the following:

    1. Cleans all vegetables and cuts celery and peppers into bite size pieces.
    2. Separates vegetables into 5 sandwich-size ziploc bags.
    3. Adds dill and lemon juice to the Greek yogurt and mixes well, then stores it in a tupperware container.
    4. On Monday morning, she brings all 5 veggie bags and the yogurt mix to the office.

    Easy enough, right?

    Dave is not quite as industrious and well organized when it comes to planning as Emily, so Emily prepares and packs the bags for him and puts them in his fridge. Instead of bringing all the veggie bags at once to the office like she does, Dave just puts one of the snacks in his coat pocket when leaving for work in the morning. He has already noticed a difference in how he looks and feels from such a simple change to his diet.

    The Benefits | A Nutritious, Low Calorie Super Snack

    Now let’s take a closer look at why this is such a simple, healthy snack:

    1) More Veggies In Your Diet – If you are like most people, you don’t get nearly enough veggies in your diet. These veggie bags are a simple, easy way to get more fresh veggies in your diet.

    2) Start To Love Veggies – If you don’t like veggies and this healthy snack idea does not sound appetizing, I’ll make you a bet that eating fresh veggies every day will grow on you. The first few days it may taste like eating grass, but over time you will start craving veggies as nature intended. Give it a try and let me know what you think. It can be one of the smartest food choices you ever make.

    3) Low Calorie – The veggie bag is around 50 calories. The dip is also only around 25-50 calories for a whopping 100 calorie snack. Compared to a cookie and a soda, you’re saving a good 400-500 calories easily.

    4) VERY Nutritious – I see people carrying around protein shakes, and protein/energy bars, then I think how whole foods – especially veggies – are a 10x better food choice for overall health and longevity, not to mention getting a lean body. For example, a cup of bell peppers has 195% daily Vitamin C requirement, 57% Vitamin A along with several other essential vitamins and minerals including potassium, manganese, vitamins B1, 2, and 4, and magnesium.

    5) Fills You Up – These veggies are high in fiber, crunchy, and have high water content, which helps fill you up. If you find this veggie snack does not quite fight off your hunger, consider adding a couple hard boiled eggs for some protein and healthy fat, which is only 150 calories.

    Of course, you can choose to add, or subtract vegetables to this snack as you desire. If you have a snack that checks all these boxes, then you have a super snack that helps you get lean my friend!

    Finally, I want to send a special thanks to Dave and Emily for sharing this story and taking the photos you see on this page.

    If you have a healthy snack creation of your own that works well for the office, leave a comment and share your idea. You can leave a comment using your name, or just your initials, whatever works for you.


    • Tom says:

      Hi Marc,

      This suggestion is too complicated for me. I go for packing a small amount of low salt nuts into a small container. That works for me.

      • Marc Perry, CSCS, CPT says:

        @Tom - I'm totally with you. I included this snack idea for the industrious folks out there, but I would probably do something simple like carrots and some pepper flavored hummus (surprisingly good combo), unless I had someone to prep the veggie bag for me.

    • Vanessa says:

      Hi Marc,

      The raw veggie snack idea is great, but do you have a suggestion for a bell pepper alternative? I have tried for years to like peppers, but I hate them. I can eat a few if they're grilled, but cannot touch them if they're raw. Any suggestions for pepper substitutions that is still really healthy? Only eating carrots gets boring!


      • Marc Perry, CSCS, CPT says:

        @Vanessa - I understand where you are coming from not liking a particular veggie. Bell peppers are high in Vitamin C & A, but the good news is that you can easily substitute other veggies in their place, and with veggies have a more impressive nutrient profile. For example, brocolli, spinach, kale (I definitely want to write more about Kale soon) all boast exceptional nutrition profiles.

      • Fred says:

        have you gtried button mushroom, celery sticks (with some dips), avocado, snow peas. i know some people eat raw brocolli and cauliflower, not sure if it is a good idea.

    • mike uk says:

      I've recently started mixing low calorie hot chocolate with fat-free quark. Low calorie and high protein! Really filling and tastes very much like cheesecake. Winner!

    • Alan says:

      HI Marc,

      Like some of the others I will pack a piece of fruit, a small snack bag of blueberries, or 12-14 plain (no salt) almonds, carrot sticks, cucumber slices... So in a sense I follow the same advice for snacks but mix in more fruit with the vegetables.

    • Hank says:

      Great idea of the veggie bag. I will forward this to my wife. I am disappointed that this will mean no more Hershey's Kisses.

    • Brian says:

      Nice article, I do something similar with fruit, canned squash, frozen pearl onions and frozen sprouts!!!

    • Adam says:

      Great article, as always. I similarly cut up and portion out, in small Tupperware containers, spinach, broccoli, red pepper, tomatoes and mushrooms, every Sunday evening for my 2 egg white omelettes that I eat for breakfast each weekday morning. Saves me a ton of time and ensures I eat breakfast too! I'm going to start replacing some of my fruit snacks with veggie bags now too. Thanks for the tip!

    • Fred says:

      I found this accidently. Have a handful of mixed nuts then immediately have a small tub (200ml) yogurt. It makes really full and lasts for hours.

    • Joey says:

      Recently I've just started with a Personal Trainer and one day he needed me to come over to his home to do my measurements because he was so busy. Once I got there, I saw him with a 3tier steaming machine with chicken at the 1st level, potatoes on the second and frsh veggies at the 3rd. I was so impressed with this because being a guy myself I would have never thought it would be so easy to prepare and eat fresh veggies and healthy foods in under an hour so I went out got myself the steamer, got to the local store and bought myself packs of veggies like brocolli, cauliflower, mixed veg bags etc. There are so many too mention and Ive been doing this for two weeks now and really enjoying the veggies not to mention how great I'm feeling with the diet change. I've cut away all fast foods completely and rather save the money for my trip to the veg market.

    • A.E. says:

      Veggie bags really help us to keep ourself healthy. thanks for the information

      • Marc Perry, CSCS, CPT says:

        No problem, happy it was helpful!