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desk drawer snacks for the 4pm slump

19th July 2018 by Jess

What if there was an easier way to keep the hanger at bay? When you're hungry, bored or stressed, your body becomes desperate for a refuel and starts craving foods for an immediate pick-me-up. Having drawer snacks on standby means you've always got go-to foods at the ready.

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A lot of people make great choices for breakfast and lunch, but get completely derailed by 3pm. Even the best intentions can get side tracked by the simple need for a pick-me-up!

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.

Jess, graze nutritionist

Nobody makes good decisions when they're hangry

Did you know that small but consistent meals make blood sugar crashes far less likely? This means you'll keep a clear head when it comes to food choices, rather than letting sugar crashes make the decisions for you!

When you're hungry, bored or stressed, logic goes out the window and sugar or caffeine becomes first on the menu. Even if we know it would be better to choose 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.

nuts and seeds with illustration 1


Full of healthy fats, minerals, protein and fibre, these are the best snack sidekicks.

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). You can also make like a taste expert and add in a few pieces of dried fruit for some creative texture and flavour variety.

nuts seeds 2


Seeds have a lot of the same benefits as nuts - they're nutrient abundant and so easy to keep in a drawer.

Pumpkin seeds and sunflower seeds are the easiest ones to eat, or you can 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 make a quick chia pudding.

hummus 3

veg & hummus

Cucumber, sugar snap peas, carrots, radishes, celery... whatever you go for, just add hummus!

Hummus is one of my all time favourite dips for so many reasons - the fats from the mineral-rich sesame seeds make it so deliciously creamy, perfect with the crunch from the veg. What a refreshing treat.

get the recipe


Protein-rich and all round satisfying!

Top tip: Be careful where you buy your jerky from. A lot of brands use additives. Try to find jerky that comes from British farms and contains absolutely no preservatives or anything artificial.


herbal teas

Team up your snack with a relaxing 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

try to cut down on caffeine

Top tip: If you amp yourself up on caffeine, make a complete switch to herbal tea for four weeks and see if this helps your cravings. Herbal teas are much more restorative for your health, especially if you’re someone that can’t imaging living without a morning coffee.

Why? Get ready for some science. Caffeine causes your body to produce adrenaline which triggers 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 reducing the stress in your life is always a good idea!

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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 her website at for even more.

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