The best snacks to give you energy

For most of us, three meals a day doesn’t cover your entire caloric intake. In a typical diet, you should be having between 1 and 3 snacks per day, in addition to breakfast, lunch, and dinner (1). If you want to make the most out of snack time, you should be reaching for snacks that will give you energy. Whether you need a boost of energy to kick off your workday, or a little something to give you the energy to finish your after-work exercise, what you eat is important. Eating the wrong snacks could make you feel sluggish, or feel unable to do a hardcore workout. We all know the feeling of having all the intention in the world to do a HIIT class in the evening, but after eating a big snack, the idea flies out the window. 

Read on to learn what to eat to give you the energy you need between meals.

Energy Bites

While the name makes the reasoning a tad obvious, energy bites are great options to have in between meals. One of the best perks of them is how customizable they are, as well as how easy they are to make. There are plenty of recipes out there, but the website Eating Bird Food has some great one (1). While ingredients may vary in energy balls, rolled oats are the ingredient that is consistent across most recipes. A delicious treat to add to your energy balls may be mini M&Ms or chocolate chips, but the sky is the limit. A typical energy ball is about 100 calories, which means you can have a bigger snack, or a smaller one, depending on how many you choose to have.


A list of energy-inducing snacks wouldn’t be complete with at least one type of nut. Almonds have healthy fats, which will give you the energy you need to get through the workday. Just be careful not to mindlessly eat them out of the bag, because they are a bit higher calorie.

Fruit with peanut butter

This is your preference, but apples and bananas both pair well with peanut butter. Peanut butter has those healthy fats that give you energy, and the natural sugars in fruit will give you a boost.


If you’re a remote worker, you have the opportunity to cook your eggs however you prefer them. If you go into the office, you’ll do best by hard-boiling your eggs for easy travel. Reheated scrambled eggs aren’t for everyone, but it could be worth the try.

Greek yogurt

Greek yogurt is packed with protein, especially when it’s made with full-fat milk. You can pair it with granola, too, for a bit of crunch.

Whole-grain cereal

You can get in a lot of your fiber for the day by snacking on some whole-grain cereal. Plus, it’s easy to take on the go. Some brands that offer whole grain cereals are Kashi and Special K.


Yep, there’s a reason so many of us had cheese sticks as a kid. The fats and protein help keep our energy up, so have a piece of cheese when you feel sluggish.

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