9 Nutritious Snacks for Lasting Energy

When you have a long day ahead of you, the last thing you want to do is get hungry. Snacking throughout the day is a great way to stay energized, but it's also important to choose snacks that will keep you going until your next meal.

Nuts and seeds

Nuts and seeds are a good source of protein, healthy fats and fiber. They're also low in sugar. Snacking on nuts and seeds can help you feel full longer than other snacks because they take longer to digest than processed foods such as chocolate bars or cookies.

Nuts and seeds are high-calorie foods that should be eaten in moderation if you want to lose weight or maintain your current weight. But if you're looking for a quick snack that will give you lasting energy throughout the day, especially if it's been a long time since your last meal, these are a great option!

Greek yogurt

Greek yogurt is a good source of protein and calcium, making it a great snack for athletes or anyone who likes working out. It can be used as a healthier substitute for sour cream and mayonnaise in dips and sauces. The best part about Greek yogurt? It's low in calories!

Fresh fruits

Fruits are a great source of vitamins, minerals and fiber. Some fruits may be better than others for providing lasting energy, but generally speaking all fresh fruits have the same nutritional benefits.

Fruit contains natural sugars that are easily digested by the body so they don't cause blood sugar levels to spike like other sugary foods. Fruits also contain important antioxidants that help fight free radicals in the body. They're also high in vitamin C which helps boost immunity against viruses!

Whole grain crackers with hummus

Whole grain crackers with hummus are a great idea for a snack. Whole grain crackers are a good source of fiber and protein, which can help you feel full longer. Hummus is also packed with nutrients like iron, calcium and vitamin C that can help boost your energy levels throughout the day.

Energy bars

Energy bars are a good source of protein, fiber and healthy fats. They can be a convenient snack if you're in a rush or don't have time to sit down for lunch. Check the nutrition facts label on the wrapper to make sure it has at least 200 calories per serving.

Look for energy bars that contain at least 2 grams of fiber per serving, or 4 grams total. That's because fiber helps keep blood sugar levels steady throughout the day by slowing down how fast food passes through your digestive system. It also helps fill you up so you aren't tempted to overeat later on in the day.

Try making home made energy bars if you like to watch what you eat, and want to make sure it's not just full of sugar. Have a look at our recipe page for delicious protein filled snacks. 

Hard-boiled eggs

Hard-boiled eggs are the perfect snack for people who want a protein rich snack that's easy to make and travel with. Eggs are also a good source of B vitamins and iron, which can help your body produce red blood cells.

Vegetables with nut butter

A good way to get a wide range of nutrients is by eating vegetables, which can be made more delicious by pairing them with nut butters. Nut butters contain protein and fiber, two nutrients that are essential for energy and health. You can make your own nut butter at home or buy it ready-made at the grocery store, either way you'll be getting some much-needed protein in your diet! If you're buying a ready-made nut butter, make sure it's pure nut butter and not filled with other nasties. 


Oatmeal is a good source of fiber and can help you feel full for longerl. It's also a good source of protein, iron, calcium and vitamin B1. Oatmeal can be sweetened with fruit or honey. If you're short on time in the morning, consider making overnight oats so you can easily take them with you!

Dark chocolate

Dark chocolate is high in antioxidants, which can help lower blood pressure and cholesterol. It also has flavonoids that can prevent blood clots from forming, as well as reduce the risk of heart disease and stroke.

Make sure you're getting a bar that's at least 70 percent cocoa if you want to reap all its benefits!


The key to lasting energy is to eat a snack that's high in protein, fiber and healthy fats. These snacks will keep you energized longer than sugary foods or simple carbohydrates like pasta or bread. These 9 snacks will keep you going throughout your busy day.