Mid-afternoon at my desk is when I am most likely to eat poorly. If I do not have real protein on hand, I am raiding the vending machine by 3. So I keep a rotation of high-protein snacks that keep me full and travel to the office.
Eggs
Deviled Eggs
Deviled eggs are the snack I make on Sunday and pick at for 3 to 4 days. Two eggs give you close to 12 grams protein for few calories, and the filling makes them feel like a treat. They pack flat in a container. Make a dozen and you have four days of afternoons covered.
Egg Muffins
Bake a tray of egg muffins once and you have grab-and-go protein for 3 to 5 days. Eggs plus whatever vegetables and cheese you fold in, portioned into a muffin tin. Two of them have around 15 grams protein and reheat in under a minute at the office. I make these when the mornings get busy.
Poached Egg Avocado Toast
Top avocado toast with a poached egg to turn it into a protein snack. The egg provides protein and the avocado helps keep you full. I make it on a slow morning and eat it right at my desk. It takes ten minutes and one pan for the egg.
Chicken and turkey
Buffalo Chicken Dip
Underneath the buffalo sauce, this dip is mostly shredded chicken, so it is high in protein. I keep a batch in the fridge and scoop it with celery or a few crackers when the 3 o’clock slump hits. The chicken provides the protein. Warm it up before eating.
Turkey Hummus Wrap with Edamame
I make this when I want something close to a lunch but sized as a snack. It is turkey and hummus in a wrap, with a side of edamame for more protein. Between the two you get 30 plus grams, and both are portable. Roll it tight the night before and it holds up in a work bag.
Greek Chicken Salad
This is grilled chicken over greens with feta, tomato, and radish. The chicken provides most of the protein and the feta adds a little more. It keeps well in a container, so I build it the night before and grab it on the way out.
Chicken Salad Baguette Crostini
I toast a baguette and top it with chicken salad for a snack close to a small meal. The chicken keeps it high in protein and the crostini adds crunch. I make the chicken salad ahead and assemble a few when I need them. Two or three of these hold me through the afternoon.
Tuna and salmon
Tuna Cucumber Skewers
Tuna and cucumber on a skewer with a little spicy mayo give you protein with little effort. The tuna provides the protein and the cucumber keeps it light and crunchy. They come together in a few minutes and travel in a flat container. I make these when I want something cold and light.
Smoked Salmon Bagel
Smoked salmon on a bagel is my richer snack that still fits my macros. The salmon provides protein and healthy fats, and I add a smear of cream cheese. Half a bagel is plenty to carry you to dinner. I put this one together on slower mornings and eat it at my desk.
Cured meats
Prosciutto Wrapped Cantaloupe Skewers
Salty prosciutto around sweet melon takes little effort. The prosciutto adds a little protein and a lot of flavor, so a few skewers are enough. They come together in 5 minutes.
Salami Goat Cheese Olive Bites
Salami, goat cheese, and an olive stacked on a pick make a snack-size charcuterie board. The salami and cheese together provide protein and fat that keep you full. They assemble in minutes and travel well.
Prosciutto Spinach Puff Pastry Pinwheels
These pinwheels bake quickly and travel well. Prosciutto and spinach rolled in pastry give you a savory bite with a little protein in every one. They are good at room temperature, so they work as desk food. Make a batch on Sunday and grab a couple each morning.
Charcuterie Board
I make a small charcuterie board for afternoons when I want to graze. Cured meat and cheese carry the protein and fat, and a little fruit keeps it from feeling heavy. I build a mini version in a container and pick at it between tasks.
Yogurt, cottage cheese and cheese
Cottage Cheese Bowl
Cottage cheese is a good source of protein. I top mine with whatever I have, some tomato and cracked pepper for savory or berries when I want it sweet. One cup runs about 25 grams protein and keeps me full through a long afternoon. It takes 30 seconds to build and travels to the office in the same container.
Savory Yogurt Bowl
Not every yogurt bowl has to be sweet, and the savory version is a better fit for the afternoon. Thick Greek yogurt with olive oil, herbs, and a little crunch on top, all built on 20 grams of protein. It is closer to a meal than a snack. Keep the toppings in a separate bag so nothing goes soggy.
Cheese Ball Bites
These small cheese ball bites are a protein-and-fat snack. Rolled small and chilled, you can grab a couple in the afternoon. The cheese keeps them filling without needing much else. Keep them cold and they hold up on a desk for a while.
Spinach Artichoke Dip
A spinach artichoke dip made with Greek yogurt is a protein snack. The yogurt adds protein. Scoop it with veggies at your desk and it keeps you full until dinner. Make a batch and it lasts most of the week.
Strawberry Yogurt Granola Bowl
I make this bowl when I want something sweet in the afternoon. Greek yogurt provides the protein, strawberries add sweetness, and granola adds crunch. It comes in around 20 grams protein and still feels like a treat. Layer it in a jar and it travels to work without a mess.
Chickpeas, chia and protein powder
Chia Pudding
Chia pudding is the make-ahead snack I forget I have until I need it. Stirred into milk overnight, the chia thickens, and a scoop of protein powder or Greek yogurt adds more protein. It keeps in the fridge for days and also works as dessert. Top it with fruit.
Hummus Platter
A hummus platter is a simple protein snack to keep on hand. Chickpeas give hummus some protein, and I fill the plate with veggies and a little pita. It is the kind of thing I graze on through a long afternoon of calls. A big platter can feed several coworkers.
Peach Smoothie
Some afternoons I do not have time to chew, so I drink my snack instead. A scoop of protein powder blended with peach and milk brings it past 25 grams. It is cold and fast, and you can drink it during meetings. Blend it in the morning and keep it on ice at your desk.
Hard-boiled eggs, 2% cottage cheese and roasted chicken breast drive most of the protein totals on this list, using USDA FoodData Central values. Read how we calculate nutrition for the method.
