Feeling Tired? Here Are My Top 5 Energy-Boosting Snacks!

Hey guys!

Do you ever hit a wall during the day (it’s allllways around 2pm for me)? When it happens, do you ever notice that you feel extra snacky? I used to resist the urge to snack when I’d hit that afternoon slump, but lately I’ve been trying something new. I’ve been listening to my body! Because that tired feeling is probably just your body telling you it needs something.

Sometimes it’s literally that you didn’t get enough sleep or you need a little brain break.

Sometimes it’s that you need to hydrate.

A lot of the time you actually do need a snack!

When I stopped resisting and started treating snacks as fuel, I stopped getting hangry and tired in the afternoon. I learned how to build snacks that would keep me pushing and feeling amazing, especially on crazy days (like photoshoot days!).

Wanna know some of my favorite energy-boosting snack ideas? Let’s goooo!

The Recipe For The Perfect Energy Boosting Snack

First of all, ANY snack is technically going to give you energy. That’s because calories = energy! They literally fuel your body. But your body burns some types of calories more efficiently than others, meaning your body can create energy more efficiently.

The other key to the perfect snack is SUSTAINABLE energy. Some snacks will definitely boost your energy quickly, but the boost would be short-lived and would leave you feeling more sluggish than before.

SO. Here’s your recipe for a quick, energy-boosting snack that will keep you going all day.


First up, carbs. I know they get a bad rap, but carbs are your body’s first choice for creating energy. It’s all about choosing the best kind! I wrote a super detailed post about all of the amazing benefits of carbs if you want to learn more 😉

Basically, you want a carb source that also gives you fiber. This helps your body process and absorb the carb steadily, which gives you steady energy with no crash later.


Remember when we talked about sustainable energy? Well, protein is more than just a post-workout necessity. Including a little protein in your snack stabilizes your blood sugar. In other words, you’ll avoid an energy crash later.

Protein also helps with satiety so you can avoid going back for snack after snack all day long.


And lastly, fat. This is kind of like the icing on the cake! If you’re feeling hungry after a meal or snack, it’s possible that it just didn’t have enough fat! People used to be so afraid of fat…. until we learned that fat doesn’t actually make you fat.

It adds amazing texture, keeps you full, and the good stuff like omega-3 fatty acids are amazing for your heart. Some good choices include nuts, nut butters, seeds, avocado, eggs, coconut, and oils.

My Favorite Energy-Boosting Snacks!

Here are some of my favorite go-to snacks. I need something quick and easy that also tastes good! All of these help me avoid hitting a wall, especially on super busy days.

Peanut Butter + Banana

I’m always surprised at how filling this snack is! Just slice a banana and top each slice with a little nut butter of your choosing. Here’s the nutrient breakdown:

1 banana: ~ 105 calories, 27g carb, 3g fiber, potassium, B6, and antioxidants.

1 tablespoon peanut butter: 100 calories, 4g protein, 8g fat, all of the amazing nutrients from nuts (vitamin E, B vitamins, magnesium, copper).

I know this snack sounds super basic. One thing you HAVE to try (especially this summer) is freezing your peanut butter banana slices! It seriously tastes JUST like ice cream. Yummmmm.

Another thing you can do is sprinkle some hemp or chia seeds on top! This boosts your snack with more fiber, healthy fats, protein, vitamins and minerals. If you want to try this but keep the calorie count on the low side (since this is just a snack), use half of a banana!

white plate with baby carrots and hummus blogilates snack 90 day journey

Hummus + Veggies

If you need something crunchy and kinda salty, try hummus and veggies. I have to be careful with this one because it’s wayyyy too easy to keep eating this until it basically turns into a meal 😉

Hummus – amazing source of plant-based protein. Healthy fats. Fiber.

Veggies – I usually go for something I can have prepped and ready like carrot sticks or celery. Raw veggies give you a lot of bulk and fiber to keep you full!

Nuts + Berries

Salty and sweet? YES PLEASE.

Plus nuts and berries are both superfoods. Berries give you energy-boosting carbs and antioxidants without making you feel too full. Nuts swoop in with the healthy fats and protein (6 grams per ounce) to make this snack super satisfying.

The best part? This snack is really easy to take on-the-go.

Eggs + A Starchy Veggie

Prep some hard-boiled eggs and roasted sweet potato and thank yourself later. This snack is literally the perfect mini-meal. One large egg gives you:

Protein – 6 grams!

Fat – 5 grams

Tons of vitamins and minerals – Vitamin A and D, folate, B12, and others).

My favorite starchy veggie to pair with a hard-boiled egg is a sweet potato. It’s an amazing source of carbs to give my body energy, plus it boosts my body with antioxidants and fiber.

BONUS – all of these are PERFECT pre-workout snacks too. Annnnnnnd now I’m hungry.

Which one of these energy-boosting snacks are you gonna try first?! 

6 thoughts on “Feeling Tired? Here Are My Top 5 Energy-Boosting Snacks!”

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  1. Miru says:

    Dear Cassey,
    I have a burning question and I will be very grateful if you’ll answer 🙂 I am on a roll with taking decisions lately but this one is very important to me: I was thinking of buying protein powder but I’ve read all sorts of articles where they say it’s bad your kidneys or your liver. Is this true? I wanna gain muscle also lose weight in the same time and I don’t know what to do. Help !

    Thank you!

  2. :> says:


  3. Pyx says:

    Dear Cassey,
    I grew up in a family of tough (but loving!) , resilient people. My parents were immigrants who had to start from scratch twice, building a life for their kids. They always told me to be grateful for what I had, and that self-pity wouldn’t get me anywhere. I definitely think these sentiments are important. But now, I’m confused. How do I know when my worries and problems are legit, and how do I know when I’m just being overdramatic?
    Emotional and Confused

    1. Erika says:

      If it matters to you, then it’s important. The key is to make a plan to change things instead of just complaining imo(though venting is important sometimes)😊Best of luck

  4. Magdalyn says:

    Hi Cassey I think I’m gonna try the banana and peanut butter snack first!!