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7 Snacks For 12 Hour Working Days


We recommend that you consume 3 meals each day. However, it isn’t always possible to prepare 3 well-rounded and filling meals every day if you are out of the house for up to 14 hours. With such long days, it can often seem like lunch was a distant memory and dinner may as well be tomorrow! But don’t fear, here we have 7 healthy snack ideas that you can whip up in a matter of minutes, make extra for your week ahead, will fill you up and are easily transportable no matter what your lifestyle.


A snack that is loaded with protein and fibre will keep you fuller for longer and less likely to cave into a sweet treat that will only leave you wanting more. Making healthy choices with snacks will load you up with energy, and enable you to function at your best throughout your long day.

You may be based in an office in which case, you will have a refrigerator at your disposal, which may be appropriate for a number of these snack suggestions. However, you may spend many hours in your car - throughout the winter months, your car is more than cold enough to keep these snacks fresh. During the summer months, simply pack your snacks into a small cool box and load it up with a couple of ice packets if necessary.


1. Canned Tuna on Oatcakes   

A great source of lean protein, plus Omega-3 – spoon a third of a can of tuna into a Tupperware dish and enjoy with a packet of Nairns oatcakes. Deliciously filling and no need for a knife and fork!


2. Cottage Cheese and Apple   

A surprisingly lovely combination with plenty of fibre and protein. Slice up an apple and place in a Tupperware dish, top with ½ cup of cottage cheese and you’re good to go!


3. Cherry Tomatoes with Goat Cheese   

A great boost of protein in your busy afternoon, halve a small handful of cherry tomatoes and spoon over 2 tablespoons of goat cheese. Season with a sprinkling of pepper and any herb of choice, for example, chives, parsley or basil, for an added zing of flavour.


4. Protein Rollup   

This is so simple, packed full of lean protein and vitamins and minerals it’s almost daft not to! Simply slice up several crudités such as cucumber, carrot or celery and wrap them in a slice of deli meat such as ham or turkey, delicious! For a little added flavour, spread some hummus or salsa on your deli meat before wrapping up your crudité.


5. Kale Crisps with Curried Yoghurt   

Delicious, quick, easy and bursting with health benefits – the yoghurt will also give you a healthy dose of protein. This can be made in a large batch and makes a great snack for the whole family or simply for yourself throughout the week. All you need is 1 bunch of kale, and 1 tablespoon or extra virgin olive oil. Preheat the oven to 175C/155C fan oven, and line a baking tray with parchment paper. Carefully remove the leaves from the thick stems and tear into bite-sized pieces. Wash and thoroughly dry your pieces of kale. Pop the kale in a bowl and add the oil, toss so coated consistently. Place the kale on the baking tray and pop into the oven. Bake your crisps for 10-15 minutes until the edges are brown but not burnt, you may need to keep on eye on them for the last few minutes of cooking. It’s as easy as that! For the curried yoghurt simply mix together 2 tablespoons of natural yoghurt and ¼ teaspoon of curry powder – this yoghurt feeds 1. Place your remaining crisps in an airtight container and they will last for the next few days. Enjoy!


6. Edamame Beans   

Packed full of protein and fibre, edamame beans are a perfect snack that are delicious just as they are. Enjoy them hot or cold depending on your amenities to hand.


7. Spicy Watermelon and Pistachios   

Trust us and give it a try! A delicious mix of fresh watermelon, spicy cayenne and crunchy pistachios. This snack is packed with protein, fibre and healthy fat. Simply combine 2 cups of cut-up watermelon with 1 tablespoon of fresh lime juice, ½ teaspoon grated lime zest, a pinch of cayenne pepper and 2 teaspoons of chopped unsalted roasted pistachios. This is a snack that you can come back to time and time again as it’s so easy, yet different.


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For a further choices of snacks and dips, simply click here

If you are part of a company and would like to find out more about our healthy eating services please call 0845 533 5302.

If you are an individual and are interested in our 12 week online healthy eating programme you can find out more - here. When you're ready you can login to My Healthy Eating Programme using the login button at the top and entering the code VIP10 into the register now box. The cost of the 12 week programme for an individual is £49.99 and we have corporate rates available upon request.

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