Eating healthy at work isn’t hard to do—it just takes a little preparation, planning, and a determination to do it. Sounds pretty simple, right? Hey, I know it isn’t all that easy, which is why I’ve got some great wholesome snacks for work, as well as tips on how to be healthy while working. Whether you are in an office, healthcare space, or in your home, these snacks + tips can help you win the work day!

healthy snacks for work
Table of Contents
  1. Tips For a Healthy Work Day
  2. Simple + Healthy Snacks for Work
  3. Go-to Healthy Snacks for Work

Tips For a Healthy Work Day

Eating healthy at work actually starts before the workday… and prep is key! Here are my top 4 tips on how to have a healthful workday, snacks and all!

leftovers make great healthy snacks for work

Healthy dinner leftovers = lunch

When you make dinner, make enough to have leftovers for lunch. It’s really that simple. Maybe that means doubling, tripling, or even quadrupling a recipe so you have enough for tomorrow’s lunch. Try roasting large pans of vegetables or making salad jars out of the leftovers.

I created Rawk the Year, my plant based meal planning guide, to help my family make easy + healthy dinners. If you struggle with this then I encourage you to check out this meal planner, and learn how to feed your crew nourishing whole foods. You’ll not only find great dinner recipes, but also snacks for work, smoothies, non-smoothie breakfast options, desserts, and beverages.

To avoid eating a big lunch that might lead to the afternoon sleep-ys, try eating half of your leftovers for lunch, then half in the middle of the afternoon (if you get hungry again). This spaces out the meal, breaks up the afternoon, and may even help break the 3pm coffee fix!

Healthy snacking starts with breakfast

Beginning your day with breakfast is a smart idea for several reasons. If you let yourself get too hungry by skipping your morning meal, it’s harder to resist junk food when your stomach starts to rumble. Or worse, when you get hangry. Eating a healthy breakfast helps your body absorb nutrients better throughout the day, as well as sets you up to crave healthy snacks at work, instead of more processed foods.

A nourishing breakfast sets your day up for success, so that you can do your job to the best of your ability.

What can you do to make breakfast simple and healthy? I suggest prepping smoothie packs to blend up before you leave for work, whether commuting to an office building or to your den. If breakfast smoothies don’t work for you, then try another healthy breakfast option, like vegan yogurt + healthy granola.

If that green smoothie doesn’t seem to keep you full, make sure to add in protein + healthy fat, like my plant-based protein powder recipe, which helps the body turn that smoothie into long-lasting energy.

flavored water helps you stay hydrated

Hydration is vital

Drink plenty of water during the day. Keep a glass or bottle of water next to your workspace. If you aren’t a fan of plain water, spice it up by making fruit-infused water with fruit, herbs and veggies. Or drink sparkling mineral water. (No diet soda, if you can help it!) Set a timer on your phone or try to sip water a few times an hour.

Cut out high-calorie, sweetened beverages and cut down on coffee, especially if it’s sweetened. Both can be dehydrating and therefore have a negative effect when trying to stay hydrated. Plus that extra sugar is definitely not good for you.

Did you know that sometimes “hunger” is actually thirst? Next time you start snacking, intentionally drink water in between bits of that healthy work snack, to naturally up your water intake.

Take a healthy lunch break

Ah, the lovely lunch hour! It means you’ve made it halfway through your work day. Eating a healthy lunch is integral to sustaining you through the rest of your day and preventing afternoon slumps. It also leads to healthy snacking throughout the afternoon.

Pack as much nutrition into your lunch as you can, including healthy fats, protein, fiber and as many fruits and veggies as you can. Whenever possible, it’s a good idea to bring your lunch from home.

Also, don’t just use your lunch break for eating. Stretch for 5 minutes, take a walking lap around the block, 20-minute power nap, or read a non-work related book for 10 minutes. Focusing your energy on something other than work helps to break up the day, reset your mood, and give you a rush of endorphins that will help you not feel so sluggish throughout the afternoon, which often leads to un-healthy snacking.

healthy snacks for work can be prepped ahead for easy grabbing

Simple + Healthy Snacks for Work

Resist the temptation to hit up the vending machine, office candy bowl, or donuts in the break room by bringing your own snacks. Look, snacking can be important to keep you from getting extra hungry between meals and gives you another opportunity to load up on some nutrients.

Fill a drawer at your desk (or a shelf in the office fridge) with: dried fruit and nuts (or make your own trail mix), vegan protein bars, fresh fruit and veggies, vegan yogurt, hard-boiled eggs, pumpkin chia pudding, or anything that’s unprocessed. Channel your inner kid with some delicious homemade fruit leather that’s incredibly simple to make + provides some good immune support. (Smoothies are great for this, too!)

Be sure to include protein as well as healthy fats that will help keep you full.

To battle candy cravings, keep a bar of dark chocolate hidden away and enjoy a piece when you need it.

Oh, and about those work parties and potlucks? You can be the one known for bringing in the stuff that’s healthy, yet also super tasty. Not just a bag of salad from the grocery store, but something that actually tastes really good. (Simple Green Meals is loaded with recipes perfect for a potluck!) It’s really easy for people to bring in prepared desserts or treats from the grocery store, but you can take charge and put together a healthy snack for work that people will love.

take control of you snacks for work!

Go-to Healthy Snacks for Work

I love to snack. I also know that I need easy access to good snack options throughout the week to keep me full + productive. Here’s my go-to snack list for a busy work week:

homemade hummus
Homemade Hummus
5 from 13 votes
With this recipe on hand, you'll never need store-bought hummus again! Along with iron-rich chickpeas, we've included loads of fresh, vibrant herbs to add extra vitamins, minerals to this herb hummus.
Make Recipe
Fun Apple Snacks
5 from 1 vote
These apple donuts have become a go-to snack thanks to how quick and easy they are to make. Get creative and have fun topping the apple rings with your favorite toppings.
Make Recipe
Strawberry Vegan Muffins
5 from 12 votes
My whole family adores these strawberry vegan muffins, but I definitely love them the most. These muffins bring back childhood peanut butter and jelly sandwiches in a sophisticated and more nutritious way.
Make Recipe
Homemade Granola Bars
5 from 25 votes
When you need to go the extra mile, homemade granola bars are your BFF. I grew up on Nature’s Valley bars thanks to my dad, but I wanted to make my own version using my favorite plant-based ingredients.
Make Recipe
3 glass jars full of vegan yogurt parfaits.
Vegan Yogurt
5 from 4 votes
If you're looking for a delicious recipe that is plant based, look no further. This fun, easy vegan yogurt recipe is great on its own, or turned into a parfait with the fruit compote and granola.
Make Recipe
vegan protein bars for energy and fullness
Vegan Protein Bars
5 from 19 votes
These delicious, wholesome vegan protein bars will give you the energy to get stuff done while nourishing your body with plant-based protein such as good-for-you nuts and seeds.
Make Recipe
How to Make Chia Pudding
5 from 3 votes
Chocolate chia pudding makes the perfect snack, quick breakfast or unique brunch addition. Use it to top pancakes, inside a parfait or mixed with granola. You may need more than one spoon as it is entirely delicious and shareable!
Make Recipe
no-bake energy balls recipe with chocolate chips and oats.
No-Bake Energy Balls
5 from 1 vote
These no-bake energy balls are the perfect snack before a workout, to get over the afternoon slump (without coffee!) or to take on-the-go for any snack emergency.
Make Recipe
Pumpkin Chia Pudding
5 from 4 votes
Celebrate fall with this quick n' easy protein-packed snack. Pumpkin Chia Pudding tastes great and is the perfect amount of sweet. Treat it like a dessert, a snack, or a light breakfast.
Make Recipe
rolls of fruit leather on a marble serving tray surrounded by fresh blueberries and peaches.
Homemade Fruit Leather
5 from 9 votes
This fruit leather recipe is loved by kids and adults alike! Just 4 simple, whole food ingredients, make this fun, kid-approved treat. Follow my how to steps for the perfect weekend at home or school snack.
Make Recipe
Healthy Breakfast Bar
4.4 from 8 votes
The classic fruit-filled snack/cereal bar transformed into a healthy breakfast bar recipe. The oat-studded dough is filled with lightly sweetened fruit jam and baked until golden.
Make Recipe
lemon fat bombs
Lemon Fat Bombs
4.9 from 26 votes
These lemon fat bombs, or melt-aways, make a great quick afternoon snack. I should warn you, you really have to like lemons to enjoy these tart treats.
Make Recipe
healthy granola in a glass jar with dried blueberries.
Healthy Granola with Blueberries
5 from 4 votes
This gluten-free granola recipe can be used as a smoothie bowl or yogurt topper, eaten as-is or enjoyed with a plant milk for a decadent cereal. Enjoy straight from the oven or store in an air-tight container to enjoy all week long!
Make Recipe
overnight oats recipe
Overnight Oats Recipe
5 from 8 votes
Start your day off right with this simply amazing overnight oats recipe thats's vegan-friendly and gluten-free.
Make Recipe
Oven Roasted Almonds
4.7 from 6 votes
Tamari, the deeper flavored cousin of soy sauce, goes splendidly with toasted almonds. Eat as is for a quick, filling snack or roughly chop and use as a savory salad topping.
Make Recipe
Healthy Caramel Apple Dip
4.9 from 7 votes
Hope you’re sitting down because this healthy caramel apple dip is going to blow your mind! Made with all-natural, plant-based ingredients and ZERO added sugar (no corn syrup!), this sauce is rawkin’. Use as a spread, dip, topping, sauce, filling, or just eat it by the spoonful.
Make Recipe

I hope this list inspires you to prep a few snacks ahead of your work week, whether that work includes a desk and computer, a kid with endless energy, a classroom of eager minds, a sketch pad, or slew of customers. What are some of your go-to work week snacks? Leave a comment and let me know! I’m always up for a great new healthy snack for work idea.

About the Author

Simple Green Smoothies

I went from exhausted mama to running across the Grand Canyon, riding & hiking to the top of the tallest waterfall in North America with my kids. How? I fell in love with the smoothies and plant-based meals you can find on my blog.

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  1. I’ve gotten so much better at drinking water because of you Jen! And I feel so much better. Thanks for the great tips and keeping us on our wellness game.

    1. Accountability rawks! So glad we can inspire you to stay hydrated, Amanda!

  2. These recipes and tips are so great – not just for work, but some of it works for traveling too. Thanks!

  3. These are great options! I do so much better at work when I’m armed with healthy food vs when I just wing it.

  4. There are such great tips and tricks in here! Thanks for helping us figure out how to be healthier, even at work. 🙂

  5. I’m good at meal prepping on weekends and eat healthy during work week. Need healthy snack ideas because I get bored easily. The past few weeks I have been doing salad in a jar. I struggle on vacations. Thank you for all the great ideas.

    1. Hey Sheryl,

      Glad these ideas are helpful to you! Hope your work week is much easier now for you 🙂

  6. Thanks so much, the hummus and carrots are a great go to for me. I’m a nurse so I’m always on the go, it’s hard to get in my water intake at work since we can’t drink at our workstation. I’m going to try the idea of setting an alarm to remind me.

    1. Hey Kanitha,

      I love that idea! I hope it helps you increase your water intake.

      Let us know how it goes for you! 🙂

  7. I spend far too much time sitting at my desk at work. These were some great tips. Thanks.

    1. Hey Kim,

      I am usually the opposite. I am a big snacker so I always make sure to have pre-made snacks on hand. I need this for my meals though 🙂

    1. Hey Pamela,

      We love how these tips can be helpful to everyone no matter what their day entails.

      Enjoy!!! 🙂

  8. Love the idea of taking in a recipe from Simple Green Meals for the next potluck (which we seem to have once a month!) Definitely doing that for my next one!

    1. Yum!!! I wish I could attend your potluck =P

  9. Great ideas and tips! I agree that being prepared has helped me a lot. Thanks Jen!

    1. You are welcome, Rebekah!

      Glad this was helpful to you 🙂

  10. These are really good suggestions. I try to plan my breakfasts, lunches and snacks every day since those are usually eaten at work. I have several SGS cleanse recipes (like Meg’s Skillet Chili, Comfort Soup and Vegan Hash Cakes to name a few) that I continue to make and keep in single-serving sized bowls in my freezer for quick, healthy lunches. (I haven’t tried doing salad-in-a-jar yet, but it’s on my list!) And I still make Warrior Bars, which make a great breakfast. My dinner plans are sometimes up in the air, but I feel pretty good having made better choices throughout the work day.

    1. Hey Polly,

      Thank you for sharing that with us. Your plan sounds like a winner!! Glad you have a great system that works for you 🙂