Working in an office often means long hours and busy schedules, with back-to-back meetings leaving little time for proper meals. It’s all too easy to reach for sugary or fatty snacks to tide you over, but these options can leave you feeling sluggish and unproductive. So, what are some fast and healthy snack options that will fuel your body and mind during those long workdays?

First, let’s talk about preparation. Taking a little time on the weekend or the night before to prepare some simple, healthy snacks can make a big difference during your busy workweek. Chop up some vegetables like carrots, celery, and peppers, and store them in airtight containers. You can easily grab a handful between meetings, and they’re perfect paired with hummus or guacamole.

Nuts and dried fruits are another excellent option to consider. Mix your favorites together and portion them out into small containers or ziplock bags. This portable snack is perfect for those days when you’re rushing from one meeting to the next, as it provides a quick energy boost without the sugar crash.

Hard-boiled eggs are a great source of protein and can be prepared in advance. Peel them and keep them in the fridge, so they’re ready to go when you need a quick bite. You can also try making your own protein bars at home—there are plenty of recipes online that use natural ingredients like nuts, seeds, and dates to create a delicious and nutritious snack.

If you have access to a fridge and microwave at work, there are even more options available to you. Greek yogurt is an excellent source of protein and can be paired with your pre-chopped fruit for a tasty, filling snack. You can also keep a selection of healthy, frozen meals in the freezer, ready to be popped in the microwave when you don’t have time for a proper lunch break.

Let’s not forget about hydration, too. Often when we feel hungry, we’re actually just thirsty, so keep a bottle of water at your desk to stay hydrated throughout the day. You can also infuse your water with fruits or herbs to make it more interesting!

Now, onto some specific snack ideas! Apple slices with almond butter are a delicious and healthy option. The natural sugars in the apple will satisfy your sweet tooth, while the almond butter provides protein and healthy fats to keep you full. Why not try making your own trail mix, too? All you need to do is mix your favorite nuts, seeds, and dried fruits together, and you have a customizable, nutritious snack.

Veggie chips are a fun way to get your crispy snack fix without reaching for the potato chips. You can make your own by slicing vegetables thinly and baking them in the oven with a little olive oil and salt. They’re perfect for dipping into salsa or hummus!

If you’re a cheese lover, roll up some slices of low-fat cheese with a handful of grapes. This snack is a tasty, portable option that will keep your energy levels stable. Speaking of portable snacks, energy bites are a fantastic choice. Simply roll oats, peanut butter, honey, and chocolate chips into bite-sized balls and store them in the fridge—they’re the perfect grab-and-go snack.

For a more substantial option, try a whole-grain wrap filled with lean turkey or chicken and lots of veggies. This is a great choice if you’re looking for something more filling that will keep you satisfied until your next meal.

When it comes to healthy snacking, variety is key to keeping things interesting. So, why not spend some time this weekend preparing a few of these options to have on hand during your busy workweek? Your body and mind will thank you!