If 4 pm usually means biscuits, start by choosing a snack you can reliably keep at work. Roasted chana and peanuts can fit a desk drawer, if suitable for your diet. Plain curd is another option where you can keep it cold. Pick based on the portion you actually eat and what is available at the office.
Decide what storage you have
| At work you have | An option to plan around |
|---|---|
| A desk drawer | A portion of plain roasted chana or nuts |
| A reliable fridge | Plain curd or another suitable chilled food |
| A canteen with evening service | Ask if a pulse-based snack is available |
| A long commute | Carry a dry, sealed snack that suits the trip |
If a food is perishable, follow its storage instructions. Check workplace allergy arrangements when sharing snacks, especially where peanuts or other nuts are involved.
Compare the handful you eat
A protein number per 100 g can look impressive on a packet. If your usual portion is 25 g, divide that number by four to estimate the contribution. For a hypothetical snack with 20 g protein per 100 g, that portion gives 5 g. Compare the same portion and glance at sodium, added sugar and the ingredient list if those matter to your choice.
Give the snack a job
Keep one option for the day lunch is early and another for the day you leave the office late. A snack you enjoy and can access is easier to repeat. The roasted chana and makhana comparison applies the same arithmetic, and the workday meal guide helps if the afternoon problem starts with lunch.