Working eight or more hours a day can make it difficult to eat healthily unless you plan ahead. Research shows that eating every four hours helps to boost metabolism and energy levels. Rather than reaching for crisps or chocolate, plan ahead and stash low-calorie, nutritious snacks in a drawer.

Nut butters

Whether peanut or almond, nut butters are the perfect condiments to keep in a drawer, since they don't require refrigerating, they are filling and are tasty with apple slices or rice cakes or even by the spoonful.

Seasoned nuts

Nuts are packed with protein as well as healthy monosaturated fat and fibre, however they are easy to over eat (the ideal serving size should be less than 28 grams). By roasting your own and adding seasonings to the hilt, so it only takes a small amount to make you feel satisfied.

Vegetable crisps

Homemade vegetable crisps, such as potato, carrots or even beetroot are delicious and healthy, if prepared right. They tend to be crispier, less fatty and cheaper than the packaged kind. Make sure your veggies are totally dry before baking and add your seasoning once out of the oven and cooled to keep them crunchy and flavourful.

Fruit medley

Grab an apple, banana, pear, grapes, or other convenient fruit as you leave every morning. If you take a different fruit every day, you'll have a good variety of nutrients and won't get bored with the same old snack.


Whether you make your own hummus or pick it up from the grocery store, hummus is made from chickpeas which is a great source of fibre. It also helps to lower cholesterol and prevent heart disease. Baked wholegrain pita bread crisps are an ideal accompaniment to scoop the hummus up with. 

Vegetable and dip

Pack a container of fresh vegetables such as carrots, celery, and cherry tomatoes. Raw vegetables have high water and fibre content which help to fill you up for longer. If you struggle eating them plain, try dipping them in hummus or a yoghurt dip.