Jonny Bowden, a Los Angeles nutritionist who has written eight books, including, most recently, Living Low Carb: Controlled-Carbohydrate Eating for Long Term Weight Loss, says the ideal office snacks are “well constructed mini-meals.” That means food that contains protein, fat and fiber and delivers 200 calories or less. It’s tough to find all those elements in a single snack, but Bowden recommends these 10 options to satisfy your at-work hunger.

String Cheese

Bowden likes the Horizon brand organic version. High in protein, it offers a bit of fat and has only 80 calories.

Hard-Boiled Egg

One egg has around 70 calories and is packed with five to six grams of protein.

Peanut Butter and Apple

This snack has the magic combination of fiber, protein and fat.


One ounce, about 12 nuts, has 184 calories. Almonds contain omega-9 fatty acid, the fat also found in olive oil that’s associated with good heart health.

Lara or Atkins Snack Bar

Bowden especially likes these two brands.

Baked Sweet Potato With Tuna

Bake a batch and stow in the fridge. Stuff one with tuna packed in water, and tote it to work in a plastic container.

Celery and Hummus

Hummus, made with sesame seeds, contains lots of nutrients and beneficial fibers called lignans that improve blood profiles, normalize blood pressure and enhance vitamin E absorption.

Half an Avocado

This creamy fruit has a surprisingly high fiber content. “It’s the unsung hero of the snack kingdom,” Bowden says.

Tomato Slices with Buffalo Cheese and Olive Oil

This combination contains fat and protein, and tomatoes are packed with antioxidants. A filling snack, low in calories.

Nitrate-Free Turkey With Apple

Controversy continues about the danger of nitrates, so Bowden recommends choosing turkey without them.