The 4pm Snack Attack: Is It Really So Bad?

Can’t resist that 4pm sugar craving? Here’s why that afternoon snack is actually good for you. Even better, when it’s on the sofa binge watching Bridgerton!

I have a sweet snack every afternoon, sometimes, more than one. It can range from a few squares of chocolate to yoghurt and granola, from a fruity energy bar to a protein-based snack. More often than not, it comes immediately after lunch, because WFH means a 10 second walk to my fridge but occasionally the craving doesn’t hit until 4pm.

In a world full of recipes that are designed to ‘keep you full until dinner’, snacking gets an unfair reputation of being a sign of greed or simply making poor food choices that haven’t nourished you enough. 

Small portions have been normalised. If you don’t eat very much for breakfast and lunch, particularly if you’re avoiding a food group, it’s no surprise that your hunger will catch up with you.

We can balance our blood sugars and support energy levels by eating a range of food groups and consistently eating enough throughout the day.

How Often Should You Snack?

A lot of people just need a pick-me-up in the afternoon. Our cortisol levels have a natural dip in the afternoon, which is why we sometimes get that lull. But afternoons are also pretty long: it’s been a couple of hours since lunch and it’s a couple of hours until dinner. It makes sense that you need something to eat!

Tips for Healthy Snacking

Healthy snacking doesn’t have to be difficult, and making mindful choices can help you stay satisfied and energised throughout the day.

The key is to focus on high-protein snacks that keep you fuller for longer and help curb unnecessary snacking. Including snacks like our Olive & Thyme Legume Thins or Cacao, Oat & Raspberry Shroombars provides the balance of protein, healthy fats, and fibre needed for sustained energy.

Another important tip is to plan ahead and have snacks readily available, so you avoid reaching for processed or sugary options when hunger strikes. Opt for whole foods like nuts, seeds, and fresh fruit to fuel your body. For example, keeping snacks like our High Protein Soups on hand can prevent unhealthy choices in a pinch.

Check out our full collection of healthy snacks for nutritious options to boost your snacking game.

Best Snacks for Energy

When you need a quick pick-me-up between meals, the right snacks can help you maintain energy levels and avoid that afternoon slump. High-protein, nutrient-dense snacks are ideal for providing long-lasting energy without the sugar crash. Some great options include:

• Nuts, energy bars, and fruit paired with nut butter, all of which provide a steady release of energy.
• Another excellent option is Greek Yoghurt with Granola or Dark Chocolate Dipped Almonds, which combine protein and healthy fats to keep you feeling full and energised.
• For something more substantial, protein soups or vegetable-based snacks like Legume Thins can also help keep you going throughout the day.

Healthy Sweet Snack Recipes

It goes without saying that there’s no such thing as ‘good’ and ‘bad’ foods. But if you are looking for a snack that is going to make you feel great in the afternoon, here are some recipes for you:

1. Yoghurt Parfait

(294 calories, 20g protein, 1g fats, 51g carbs, 5g fibre)

• 170g greek yoghurt
• 35g rice puffs
• 50g raspberry 
• 40g blueberries
• 2-3 teaspoons of maple syrup

Method:

1. Heat the raspberries in the microwave or a pan so that they become like a coulis.
2. Scoop yoghurt into a small mason jar or glass
3. Layer with the raspberry ‘jam’ and cereal 
4. Top with blueberries and the maple syrup for additional sweetness

2. Chocolate Bliss Balls

(398 calories, 22g protein, 10g fats, 55g carbs, 7g fibre)

• 20g rolled oats
• 12g peanut butter
• 32g pitted dates
• 20g protein powder
• 15ml maple syrup
• 5g cacao powder
• 1.5 tablespoons water

 Method:

1. Add all ingredients to a food processor or blender. Blend until smooth.
2. Use your hands to roll mixture into balls.
3. Chill ball for at least 30 minutes prior to eating

3. Peanut Butter Rice Puff Slice

(164 calories, 3g protein, 10g fats, 16g carbs, 2g fibre)

• 15g rice puffs
• 5g honey
• 5g peanut butter
• 7g coconut oil

 Method:

1. In a medium sized bowl, mix rice puffs, honey, melted coconut oil and peanut butter together.
2. Line a small slice tray with parchment paper.
3. Pour the mixture into a slice tray and press firmly with a spatula.
4. Place in the fridge for 1 hour or until set, then cut. 

4. 3-Ingredient Cinnamon Oat Cookies

(240 calories, 6g protein, 3g fats, 47g carbs, 6g fibre)

• 80g banana
• 35g rolled oats
• 15g raisins
• ¼ teaspoon cinnamon

Method:

1. Preheat the oven to 180C and line a baking sheet with parchment paper.
2. In a medium sized bowl, mash the banana using a fork. Add oats, sultanas and cinnamon to bowl and stir until combined.
3. Scoop mix into 3 evenly sized portions and roll into balls. Place cookies on a baking sheet and gently press down with your hand to flatten to desired thickness.
4. Bake for 12-15 minutes, or until golden and firm around the edges. 

5. Sweet Rice Cakes

(126 calories, 8g protein, 1g fats, 22g carbs, 1g fibre)

• 60g greek yoghurt
• 5g honey
• 40g strawberries
• 16g rice cakes

 Method:

1. In a small bowl, combine yoghurt with honey. 
2. Spread the yoghurt mixture over rice cakes and top with sliced strawberries

6. Chocolate Peanut Butter Smoothie

(217 calories, 6g protein, 9g fats, 27g carbs, 3g fibre)

• 250ml plant based milk
• 10g peanut butter
• 50g banana
• 5g cacao powder
• Ice

Method:

Combine all ingredients in a blender until smooth, then enjoy.

Healthy Snacking Made Easy

So, as you can see, snacking doesn’t have to be complicated. With the right choices, you can stay full, energised, and on track with your wellness goals throughout the day. 

Our nutritionally-balanced Meal Plans are designed to make healthy snacking easy by including a range of nutritious meals and snacks, ensuring you always have something delicious and satisfying on hand.

Whether you're looking for high-protein options, energising snacks, or balanced meals, our plans cover all bases, helping you stay focused and fuelled. 

Discover the convenience of healthy eating without the hassle with our healthy meal delivery service.