Offering healthy meeting snacks can help keep your team alert and focused while promoting overall employee wellbeing. By providing nutritious office snacks, you can prevent the midday slump, maintain productivity, and show that you value your team’s health. In this blog post, we’ll explore a variety of delicious and nutritious snack ideas that will keep your meetings energised and your colleagues feeling their best.
Quick Takeaways:
- Choose snacks with fibre, healthy fats, and protein for sustained energy
- Avoid high-sugar, high-salt processed options that cause energy crashes
- Mix and match from 18 nutritionist-approved options below
- Provide water alongside snacks to support focus and concentration
Why Healthy Meeting Snacks Matter
Often, meeting rooms are stocked with sweet treats like cakes and biscuits, or salty snacks like crisps. Whilst these traditional corporate meeting food options may satisfy a quick craving, they can lead to energy crashes and decreased focus. Choosing the right workplace snacks can make the difference between sustaining energy levels or zapping them altogether.
The 3 Key Macronutrients for Balanced Snacking
When planning nutritious office snacks for a meeting, it’s essential to consider the overall balance of the options you provide.
As a nutritionist, I often emphasise the importance of “balanced snacking,” which is a term used to describe snacks that contain the 3 key macronutrient groups, specifically:
- High-fibre, wholegrain carbohydrates – Limit highly refined, white carbohydrates or snacks that are high in added sugars as these can result in energy crashes which can hinder focus. Think more along the lines of wholegrain breads and crackers, oats, etc.
- Healthy fats – Foods that are rich in heart-healthy fats and low in saturated fats, like avocados, nuts, seeds, oily fish and olives.
- Lean protein sources – This includes lean meats and eggs, as well as plant-based sources like soya, nuts, seeds and legumes.
Having a snack selection that includes all 3 of these groups can help maintain stable energy levels and support sustained concentration throughout the meeting.
Other important factors to consider:
- Salt content: Choose snacks that are lower in salt. Consistently consuming too much salt can result in high blood pressure, which has a variety of risks associated with it such as an increased risk of heart attack or stroke.
- Caloric density – Highly processed foods have a higher calorie density than whole, less processed foods. This means that they are a lot easier to consume in high quantities, which can lead to mindless snacking and a calorie intake which is far higher than your body’s needs. Try not to go overboard on the amount of snacks that you are offering in a meeting, and prioritise balanced, minimally processed options.
- Hydration – Good hydration is important for concentration, so as well as offering tea and coffee, it’s crucial to provide healthy drinks with your workplace snacks to help keep your team hydrated and focused. I recommend sticking to water where possible, and if you want to go the extra mile, add some fresh fruit slices and cucumber to your jugs of water. Avoid high sugar drinks like fizzy drinks, energy drinks and juices, as these can cause energy peaks and dips which can hinder concentration.
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18 Healthy Meeting Snack Ideas
These are my top 18 healthy meeting snacks that you can mix and match for your next corporate gathering:
1. Fruit
Fresh fruit is my top choice for office snacks, as it’s packed with vitamins, minerals, and natural sugars, providing energy without the crash often associated with sugary snacks.
Opt for a mix of seasonal fruits like berries, melons, apples, grapes, and oranges to accommodate a wide range of tastes.
There are many workplace fruit box delivery services that you can sign up to, like Ripe and Fruitful Office, which means that you will never be short of healthy seasonal fruits for meetings.
2. Yoghurt Parfaits
Yoghurt parfaits combine yoghurt with seeds and fresh fruit to create a nutritious balanced snack that’s perfect for breakfast time.
Opt for plain Greek yoghurt for a higher protein content, and layer it with fruits like berries, mango, or banana, along with chia seeds, flaxseeds, or a sprinkle of granola.
This snack provides a good balance of protein, healthy fats, and fibre, which can help keep energy levels steady throughout the meeting and thereafter.
3. Vegetable Sticks and Dip
If you want to add some colour to your meetings, a vegetable stick and dip platter is a great choice!
Simply offer a selection of colourful, crunchy vegetables like carrots, cucumber, bell peppers, and celery, and pair these with a variety of delicious dips such as hummus, guacamole, or tzatziki.
If you are looking for minimal prep options, these vegetables can be bought and served straight from the supermarket, with no chopping required:
- Bag of carrot sticks
- Mangetout
- Baby corn
- Sugar snap peas
- Baby cucumbers
Same goes for the dips – these can be prepped in advance or store-bought. If you have the resources to prep some in advance, check out my healthy dip recipes linked below.
4. Energy Balls
Energy balls are perfect for keeping energy levels up during meetings.
These bite-sized treats can be made from a variety of ingredients like oats, nuts, seeds, and natural sweeteners like dates.
They offer a balanced mix of healthy fats, protein, and carbohydrates, making them a great choice for sustained energy.
Check out this recipe for a trio of chocolate energy balls for some delicious options. Alternatively, you can look out for options in the supermarket, like Deliciously Ella or The Protein Ball Company.
5. Trail Mix
Trail mix is a simple yet versatile snack that can be customised to suit various tastes.
A good mix includes nuts, seeds, and dried fruits, providing a combination of healthy fats, protein, and fibre.
Whether you opt for a store-bought version or create your own blend, trail mix is a great option for meetings as it’s easy to serve and eat, and can cater to various dietary needs.
Just be mindful of added sugars and salts in some pre-packaged options.
6. Lightly Salted Popcorn
Air-popped popcorn is a light and satisfying snack that can be a healthier alternative to traditional meeting snacks.
Unlike cinema-style popcorn, which is often loaded with butter and salt, lightly salted air-popped popcorn is lower in calories and fat. It’s also high in fibre, which can help keep you feeling fuller for longer.
Brands like Proper Corn are a great option!
7. Cheese and Fruit Sticks
Combining cheese cubes with fresh fruits like grapes or pineapple chunks is a balanced and popular workplace snack option.
You can either make up cocktail sticks with the cheese cubes and fruit prior, or offer a selection of cheese cubes and fruit with cocktail sticks on the side for people to make their own.
Cheeses that work particularly well include firm cheeses like cheddar and edam.
8. No Added Sugar Bars
Instead of reaching for the biscuit tin, opt for no added sugar snack bars that are higher in fibre and contain healthier ingredients like fruit, whole grains, nuts and seeds.
If you want to go all out and make your own, try my oaty cake squares. But if you are looking for a convenient option, try some grab-and-go bars from brands like Nakd and Bio&Me.
9. Egg Muffins
Egg muffins are a protein-packed snack that can be prepared in advance or purchased ready-made.
They are a versatile option that can include various fillings like vegetables, cheese, and lean meats, and they can be eaten warm or cold.
So if you are looking for a high protein addition to your meeting snack platter, consider adding some egg muffins to the mix!
For a homemade egg muffin recipe, check out my Spinach, Pea and Spring Onion Egg Muffins.
10. Low Sugar Bakes
If you want to wow your team or clients with a delicious selection of bakes, why not make your own lower sugar options?
Low sugar bakes, such as my ginger and pear loaf, banana, apple and blueberry muffins, and berry muffins, offer a healthier alternative to traditional baked goods.
These options use fruit and less added sugar to create more naturally sweetened bakes that taste just as good as the sugar-packed versions!
11. Wholegrain Crackers or Oatcakes
Wholegrain crackers or oatcakes are excellent nutritious office snacks and great sources of fibre, which can help regulate blood sugar levels and keep you feeling fuller for longer.
They pair well with a variety of toppings, such as hummus, cottage cheese or avocado, providing a balanced snack that is both satisfying and nutritious.
Brands like Ryvita and Nairns offer great convenient options.
12. Roasted Legume Snacks
Roasted legumes, such as chickpeas or broad beans, are a crunchy and protein-rich snack option.
They can be bought ready-made from brands like The Happy Snack Company, or prepared at home using this roasted chickpea recipe.
These snacks are high in fibre and plant-based protein, offering a nutritious and satisfying alternative to traditional salty snacks like crisps.
However, be cautious with salt content, as some brands can be quite high in salt.
13. Corn Snacks
Corn snacks are very similar to the roasted legume snacks mentioned above, except they use corn instead of legumes.
These corn snacks are growing in popularity and come in various flavours and can satisfy savoury cravings without overloading on unhealthy fats or excessive salt.
They are also easy to portion out and serve, making them ideal for meetings.
Love Corn has a great variety of options you can try.
14. Cherry Tomato and Mozzarella Sticks
Cherry tomatoes paired with bite-sized mozzarella balls are a great choice for a mid-meeting pick-me-up.
This combo is incredibly easy to serve, making it a perfect addition to any meeting snack spread.
All you need to do is put a cherry tomato on a cocktail stick with a mini mozzarella ball, and you’ll have a tasty, balanced snack that can contribute to 1 of your 5 a day.
15. Rice/Lentil Cakes
Rice and lentil cakes, like those from Kallo, are a versatile, low-calorie snack option.
They are an easy to serve snack that can be eaten alone or topped with healthy toppings such as nut butter or avocado.
These snacks are also typically gluten-free, meaning that they can cater to the wide variety of dietary preferences that you may have on your team.
16. Olives
Olives are rich in healthy fats, particularly monounsaturated fats, which are good for supporting our heart health.
So if you are looking for an easy, no-prep snack to add to your meeting snack spread, get a few varieties of olives for your team to snack on.
You can get olives from deli counters in supermarkets or in snack-able packets in the snack section.
17. Dark Chocolate
For a touch of indulgence, dark chocolate is a healthier alternative to traditional chocolate snacks.
Opt for varieties with 70% cocoa or higher to maximise the nutritional benefits, which includes higher quantities of antioxidants and a lower sugar content.
18. Seaweed Crisps
Seaweed crisps are a more unique option that can add some variety to your meeting snack spread. Plus, they can be a great conversation starter as some people will either love them or hate them!
Options like the Itsu seaweed crisps are lower in calories than regular crisps and can provide a source of iodine and other minerals.
However, it’s important to choose products with lower salt content, as some varieties can be quite salty.
FAQ
What are the healthiest snacks for meetings?
The healthiest corporate meeting food options combine fibre, healthy fats, and protein. Top workplace snacks include fresh fruit, vegetable sticks with hummus, yoghurt parfaits, energy balls, and wholegrain crackers.
How do I avoid energy crashes during meetings?
Avoid high-sugar, highly processed snacks like biscuits, cakes, and sugary drinks. Instead, choose balanced snacks with fibre, protein, and healthy fats that provide sustained energy.
How do I choose nutritious office snacks?
When selecting office snacks, prioritise balanced options with minimal processing. Choose nutritious office snacks that include whole grains, fruits, vegetables, lean proteins, and healthy fats.
Summary
By carefully selecting your healthy meeting snacks, you can create a spread that not only satisfies your team’s hunger but also promotes employee wellbeing and productivity in the workplace.
These workplace snacks are nutritionist-approved and designed to keep energy levels stable throughout meetings and beyond.
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