What happens when a meeting goes longer than expected or you’re under a lot of pressure to finish a project and you don’t have time for lunch? You simply don’t eat, right?

Not only will skipping meals zap your energy, it will also force you to eat more after work just to hit your daily macros.

Here are 4 office desk snacks to ensure you are on point with those coveted gains and never without a good, convenient protein source.

  1. Protein Bars

One good thing about protein bars is that they can be stored in your desk for long periods of time. The protein content will vary depending on if you get a true protein bar or a nutrition bar. Nutrition bars are generally lower in calories and protein (about 8-15g) when compared to protein bars. Most protein bars will be around 10g of protein on average, which is what you want to look for. For sure you get bars with more protein but trust me, you won’t be able to eat them… Artificial taste and dry as a bone. No thank you! So stick to about 10g, no problem at all!

  1. Protein Shakes

If you have the storage space, you can get away with tossing a 2lb tub of whey in a drawer. If not then you can store the powder in a Zip-Lock bag along with the scooper so you can accurately measure your powder.

  1. Nuts/Seeds

Anything goes — sunflower seeds, pumpkin seeds, peanuts, cashews, almonds, pistachios, walnuts, pecans. A handful will hold you over and many brands come in re-sealable containers or bags for easy storage.

Also, it should go without saying, but stay away from the candied nuts, and honey roasted or salted nuts. You don’t need the extra calories from the sugar and the crash that follows. Nor do you need to add more sodium to your diet.

  1. Jerky

While jerky is almost always high in sodium, if you make it yourself or can find a low sodium brand, this is a great alternative to finding yourself in the break room ravenously standing over a birthday cake.

A few pieces of flavor-packed jerky will fill you up and cut cravings.

Healthy Beef Jerky Recipe

Beef jerky is packed with protein, however most commercial jerky is also loaded with salt. Making your own beef jerky as a healthy alternative and isn’t a difficult process.


Step 1

Cut round steak or another cut of beef into very thin slices using a sharp knife, no more than 1 inch wide.

Step 2

Combine your choice of spices and herbs in a plastic baggie. Add the thinly sliced beef and 1 cup of water, then let marinate in the refrigerator for one hour.

Seasoning Suggestions

  • pepper
  • cayenne
  • garlic
  • chili powder
  • onion powder
  • cilantro
  • thyme

Step 3

Pat the beef strips dry with paper towels. Sprinkle additional seasonings and spices to taste.

Step 4

Place the seasoned beef on the shelves of a dehydrator. The strips should not be touching to allow for good air circulation. Set temperature to a minimum of 130 to 140 F. Dehydrate until the beef is completely dry and almost crisp (about 4-6 hours).

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