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desk drawer snacks for the 4pm slump

14th August 2017 by Jess

Nobody ever made a wise food choice when they were hangry. When you are hungry, bored or stressed, your body will crave a refuel and it’ll crave foods or drinks that it knows will give it an immediate pick-me-up. Having drawer snacks on standby means that you can have a stash of go-to foods at the ready.

jess notes

A lot of people make great choices for breakfast and lunch, yet come 3pm, their bodies are in need of a pick-me-up and this is where the de-railing of the previously set great intentions can begin!

When you leave hours between each meal, if you are one of those people who are sensitive to your blood sugar levels dropping, symptoms from irritability, lack of focus, fatigue and overeating can occur. Roll on the post overeating guilt and disappointment at the lack of willpower!

Jess, graze nutritionist

Nobody ever made a wise food choice when they were hangry.

When you feed your body small but consistent meals, the likelihood of a blood sugar crash is far less so your food choices tend to made with a rational mind rather than from a hormonal and blood sugar dip!

When you're hungry, bored or stressed, your body will crave a refuel and it’ll crave foods or drinks that it knows will give it an immediate pick-me-up. Logic goes out the window and sugar or caffeine will be what it craves the most as opposed to the slow burning fuels and healthier meals which we know will do our body more long-term good. Forget about greens, healthy fats and protein …enter sugar or caffeine.

Having drawer snacks on standby means that you can have a stash of go-to foods at the ready.

plant protein snacks 1


Full of healthy fats, minerals, protein and fibre, these are always worth keeping by your side.

Blended (i.e. nut butter) or whole, with a seasoning or just plain, you can’t go wrong with a punnet or small handful of nuts.

You can combine them with some fresh fruit for natural sweetness (blueberries and walnuts are a personal favourite, or an apple with a teaspoon of almond butter spread on top). Alternatively add in a few pieces of dried fruit in place of fresh fruit to give texture and flavour variety.

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pumpkin seeds vegetarian turmeric broth 2


Again for the same reasons as above, they are nutrient abundant and so easy to have in a drawer.

Pumpkin seeds and sunflower seeds are the easiest ones to eat, or add a tablespoon of chia seeds to some coconut milk and leave it in the fridge for an hour or two with some fresh blueberries and a squeeze of honey to form a quick chia pudding.

hummus 3

vegetables & hummus

Cucumber, sugar snap peas, carrots, radishes, celery... just add hummus!

Hummus is one of my all time favourite dips for so many reasons, the fats from the mineral rich sesame seeds lend a creamy texture to the chickpeas, and coupled with the crunch from the vegetable cruditee it’s such a refreshing feed.

get the recipe
jerky 4


Protein-rich and all round satisfying!

Sourcing note - be careful of where you buy your jerky from. A lot of brands contain nasty additives and the animals aren’t ethically raised.

All graze jerky comes from British farms to meet their high quality standards and only contains absolutely no preservatives or anything artificial.

shop graze jerky
baobab tea 5

herbal teas

Accompany your snack with a digestion friendly and soothing tea such as peppermint, lemon and ginger or chamomile. You can enjoy the tea hot or cold depending on the weather and your personal preference.

A lot of times hunger can be mistaken for thirst so make sure you’re drinking plenty throughout the day and give your adrenals a rest from the caffeine pit stops.

make your own baobab & ginger tea

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tea cup square

try to cut down on caffeine

Top tip: If you amp yourself up on caffeine, switch to herbal tea for four weeks and see if this helps your cravings. Herbal teas such as peppermint, lemon and ginger etc. are much more restorative for your health, especially if you’re someone that ‘can’t possibly live without my morning coffee.’

Why? Caffeine causes your body to produce adrenaline which leads you to use glucose stores (stored glucose is known as glycogen) and as the glucose fuel tank gets low, you crave sugar to fill the get out of danger fuel tank. When you’re stressed (dietary stress and emotional stress), your body will predominantly burn glucose and you will crave sugar to replenish your stores so reduce the controllable stress triggers in your life!

how to wake up (without coffee)

3 graze favourites

#1 - Super kale & edamame

A perfect pairing of edamame beans and kale. This combo provides the ultimate ratio of protein, carbs and fats, making it a perfect morning or afternoon snack. This green-filled snack comes packaged with its very own dose of copper, vitamin K and manganese! This kale is packed full with flavour, fibre and crunch, perfect for beating the afternoon slump.

#2 - Cocoa and orange bites with green tea

Satisfy your three-thirty sugar slump with our cocoa and orange bites with green tea. These cocoa orange bites might taste indulgent but are in fact a source of protein with no refined sugar! Our taste experts have paired them with a refreshing citrus green tea to make a deliciously uplifting 3pm treat.

#3 - Twist of black pepper popcorn

The beauty of popcorn is that it's a great little snack to tide you over until the next meal without being totally filling. It's under 150 calories and high in fibre and contains vitamin E which helps to protect our cells from oxidative stress, perfect if you’ve got a heavy workload!

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jess fruit

By Jess, graze nutritionist.

Our nutritionist extraordinaire, Jess trained at the Institute for Optimum Nutrition and is a registered practitioner with the British Association for Applied Nutrition & Nutritional Therapy. She's the creator of our health badges, to help you choose the snacks and boxes that are right for you. Check out everything from Jess on our blog, with recipes and tricks to help you keep making better choices, or go to Jess's blog at for even more.

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