Plagued by the 3pm slump? The 10 best budget snacks to beat the munchies if you’re trying to lose weight
IT’S that time of the day when lunch is a distant memory yet dinner, your next meal, is just so far.
And now you’re peckish, with a sweet craving that won’t subside.
But what’s the best snack to opt for?
How can you make sure it will tide you over till teatime?
And, why do we get these cravings anyway?
"The 3pm snack craving is a complex phenomenon, influenced by a multitude of factors," says , nutritionist and health coach.
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"It's a convergence of biological and psychological elements that often lead us to seek a mid-afternoon snack.
"One crucial aspect is our circadian rhythms, which create a natural energy dip in the afternoon, prompting our bodies to yearn for a quick pick-me-up.
"Additionally, emotional factors like stress and boredom can play a significant role in driving this urge, turning it into a habitual practice."
Plus, social and environmental influences also come into play.
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"Colleagues taking breaks, the accessibility of snacks in the workplace, and even societal norms all contribute to the development of this habit," she adds.
Not forgetting the fact that clever marketing and ads have normalised snacking.
Not sure what to go for come 3pm? Check out these expert-approved foods.
1. Mixed nuts
"A small handful of mixed nuts, like almonds, walnuts, or peanuts, can provide healthy fats and protein to keep you feeling full," says Lara.
"Fats and proteins promote feelings of fullness, reducing overeating and less nutritious snacking, aiding in weight management by regulating calorie intake and curbing cravings for high-sugar or high-carb alternatives.
"They also play a key role in blood sugar management, averting the spikes and crashes that often follow high-carb consumption, providing sustained energy, combating the afternoon slump, and enhancing mental alertness."
But, due to their high fat content, make sure you control your nut portion and stick to a small handful.
For context, one Brazil nut contains 33 calories whereas one almond contains a smaller seven calories.
A KIND Protein Caramel Nut bar, costing £1.40 at Asda, contains nuts along with toasted caramel, plus 12g of protein.
2. Cottage cheese
"Cottage cheese is rich in protein and low in fat," says Lara.
"You can add some black pepper, chopped veggies, or a sprinkle of salt for taste."
Or, try spreading on a crunchy oat cake.
A 300g tub of cottage cheese costs just £1.30 in Sainsbury's.
3. Hard-boiled eggs
It takes just 10 minutes before work or on a Sunday evening to hard-boil some eggs.
";Eggs (free range) are a great source of protein and healthy fats," Lara says.
"Boil a few in advance and keep them in your fridge for a quick, satisfying snack."
Eggs also contain vitamin A, which supports eyesight, as well as vitamin B7 for healthy hair, skin and eyes, according to .
You can buy 12 medium free range eggs from Morrisons for £2.60.
4. Hummus and veggies
"Enjoy some sliced cucumbers, carrots, or bell peppers with a small bowl of hummus," says Lara.
"The veggies provide fibre, and the hummus adds flavour and protein."
Tesco sells a 200g tub of hummus for 89p, and vegetables can be picked up for pennies.
Or, you could try dipping ‘healthier’ crisps into your fibre-filled hummus.
Try Rude Health Lentil and Chickpeas Triangles for £1.32 at Ocado.
5. Porridge
They may be a breakfast staple, but oats also make a useful 3pm snack that can keep you full for several hours.
"A small bowl of plain oatmeal (not the sugary, instant kind) can be quite filling," says Lara.
"You can add a touch of cinnamon or a drizzle of honey for taste."
Or try adding some fresh fruit for a nutrient hit.
A 1kg bag of porridge oats can be picked up for just 90p in Tesco.
Or, you could enjoy your oats in the bar variety.
, £2.60 at Asda, combine oats with chocolate chunks and contain 50 per cent less sugar than the average of over 100 other fruit and cereal bars.
6. Popcorn
It’s not strictly reserved for the cinema. Popcorn can in fact make a really great snack.
Lara says that it’s a good low-calorie option, especially if you swerve the butter and excessive salt.
Plus, popcorn is whole grain and filled with fibre, helping to keep your digestion running smoothly.
You can buy the ready-to-eat stuff, like Tesco's Salted Popcorn for £1.20, or pop the kernels yourself with popping corn from M&S for £1.60.
7. No-bake energy balls
Devote some time at the weekend to making these super simple energy balls - they’re far cheaper than the shop-bought varieties.
"Energy balls are a delicious, high protein snack made by combining or blending a variety of ingredients, such as peanut butter, oats, and seeds, protein powder, and then rolling them into balls,” explains Nicky Simbotin, personal trainer at .
"The best part about energy balls is that they don’t require baking and only take 10 minutes to prepare."
Plus, they keep well in the fridge for two to three days or can be frozen and popped in a Tupperware on the move ready for your office or work-from-home treat.
8. Fruit and nut butter
Peanut or almond butter doesn’t just need to be spread on toast.
Lara says a good 3pm snack is a tablespoon of nut butter spread on to apple or banana slices.
"The combination of fibre and healthy fats is satisfying," she adds.
A jar of 100 per cent peanut butter is available in Asda for £1.80, and you can pick up a bag of apples from the supermarket for 99p.
9. Homemade trail mix
Typically, trial mix can pack in some serious calories, as well as sugar and a heavy hit of fat.
But, a home made variety could be the ticket to a much healthier trial mix and weight loss.
"Create your own trail mix by combining nuts, seeds, and dried fruits," says Lara.
"This way, you can control the ingredients and avoid added sugars."
You can buy bags of nuts from major supermarkets for a couple of quid.
10. Yoghurt and fruit
"Greek yoghurt is one of my favourite healthy and high protein snacks," says Nicky.
Plus, 100g contains around 10g of filling protein.
"To make it even more delicious and filling, you can add berries, sugar free granola or any other topping you like – honey makes for a nice afternoon sweet treat," says Nicky.
Aim to pick a yoghurt that’s unflavoured, to avoid added sugars.
A good option is Sainsbury's Authentic Greek Yogurt, for £2.30.
Stop your snacks from derailing your weight loss goals…
Be sure to go for nutrient-dense snacks that stop you craving more (unhealthy) food and keep you full until dinner.
“Avoid sugary and highly processed options that can cause energy crashes and cravings,” adds Lara.
“Additionally, practice portion control by pre-portioning your snacks to avoid mindless overeating.
“Stay hydrated, as thirst can sometimes be mistaken for hunger, and aim for herbal teas or water to keep you feeling satiated.”
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She adds that before snacking, try to evaluate whether you're truly hungry or just thirsty.
“If in doubt, have a large glass of water and see if you are still hungry after 20 minutes,” she explains.