Prolonged sitting in the office will make you hungry all the time. What is worse is that the snacks available at the office are mostly chips, biscuits, samosas, cookies, and beverages. Such items may be delicious, but they might not fill you up for too long. When you are looking for a product that would make you feel satiated and give you protein, there is no need to spend lots of money on that. There are many cheap snacks that you can bring from home or keep at your workplace. For example, eggs, roasted chana, peanuts, curd, and sprouts are good choices. Such cheap and high-protein foods for the office will help you refrain from unhealthy eating.
Why Should You Opt for High Protein Snacks?
Protein assists in muscle growth and recovery in your body. It can make you feel fuller after eating. Such snacks can be helpful when there is a big difference between your lunch and dinner timings. If you are an office-goer, a good snack should be portable, economical, and non-messy as well. Apart from being helpful, it shouldn’t contain any extra calories or sugars. Protein bars or protein snacks are not needed at all times. Indian snacks are also helpful.
6 Cheap High-Protein Office Snacks
| Snack | Approx. protein* | Why it is useful |
|---|---|---|
| Boiled eggs | 6–7 g per egg | Cheap, filling and easy to carry |
| Roasted chana | Around 6 g per 30 g | High in protein and fibre |
| Peanuts | Around 7 g per 30 g | Easy to store and filling |
| Curd/Greek-style yogurt | Varies by type | Easy and refreshing |
| Sprouts chaat | Varies by serving | Protein plus fibre |
| Paneer cubes | Around 18 g per 100 g | High in protein and filling |
1. Boiled Eggs
Boiled eggs are one of the simplest and most economical sources of protein to bring to your office. Each large egg will provide you with 6-7 grams of protein. There are also other vitamins in eggs, so eggs can be useful for the overall nutrition of the body. Two eggs can be boiled at home and kept in a food container. It is possible to add some black pepper or chaat masala to your meal. If you do not have access to the fridge, then try not to keep eggs on the table for a long time since they can become unsafe to eat. If you are tired of regular boiled eggs, then you can make egg salad from eggs, cucumber, and tomato. Check out the benefits of eating boiled eggs for more details.
2. Roasted Chana
Roasted chana is an Indian snack that is easy to take to the office. The snack contains both protein and fiber; thus, it may be more filling than most packaged snacks. You can keep some roasted chana in a small box in your office drawer or your bag. It does not require any elaborate preparations and is often cheaper than protein-based packaged snacks. It is advisable to go for plain roasted chana and lightly salted chana rather than those which have high amounts of salt and flavoring. You can combine roasted chana with cucumber, tomato, and some lemon to form an office snack.
3. Peanuts
Peanuts are an inexpensive alternative that provides protein, healthy unsaturated fats, and fiber. A handful of peanuts can be used as a snack in between meals. It is important to note that peanuts are calorie-rich foods, and therefore eating them in large packets while working on your computer may cause weight gain. To avoid such cases, you should prepare some peanuts in small quantities at home before going to work.
Are Peanuts Good for Eating at the Office?
Definitely, but only when taken in moderate quantities. Peanuts are cheap and can be kept easily, making them one of the best office snacks you could have. Peanuts may also be paired with fruits like an apple or guava, for instance. This will provide you with the nutrients of protein, fats, and fiber all at once. Learn more about peanuts for diabetes and the difference between peanut and peanut butter.
4. Curd/Yogurt
Curd can be an ideal snack in the office, particularly in hot weather. Curd is protein-rich and can be light as opposed to fried snacks. It has protein, but the quantity varies depending on the kind of curd. For example, Greek curd or strained curd may have higher protein content than normal curd. If you intend to carry curd to the office, you should store it in the refrigerator. Do not leave dairy products out of the fridge for several hours, particularly when the weather is hot. Chopped fruit and chia seeds or even nuts can be added to the curd to make the snack more filling. You can also read if curd is good for diabetes.
5. Sprouts Chaat
Sprouts can offer a healthy and inexpensive snack when they are made right. One may use moong sprouts and combine them with cucumber, tomatoes, coriander, and lemon. Sprouts supply protein and fibre; meanwhile, vegetables add other nutrients. This may be a suitable choice if one wants something fresh as opposed to dry snacks. On the contrary, raw sprouts may be associated with the presence of pathogenic bacteria. If one is afraid of such a situation, it is recommended to steam or cook sprouts. Preparation should be done at home, and then the snack must be carried in a closed and clean container. If there are fresh vegetables in this snack, it must be kept cool.
6. Paneer Cubes
Yet another viable choice for those who prefer a filling protein snack is paneer. One hundred grams of paneer will give you approximately 18 grams of protein, depending on the variety. However, eating one hundred grams of paneer does not have to be your snack portion since a smaller amount may do just fine. Just cut paneer into cubes and season it with black pepper, herbs, or chaat masala, or you can also mix it with cucumbers or tomatoes. If you are concerned about calorie intake, pick an appropriate portion since paneer is also high in calories. Read whether can we eat paneer in diabetes and compare paneer vs tofu.
Ways to Make Your Snack Interesting at the Office
Snacking on the same thing every day gets monotonous. You could try these options in turns in a week. For instance, eat boiled eggs on Monday, roasted chana on Tuesday, curd on Wednesday, peanuts on Thursday, sprouts on Friday, and paneer on the other day. Or you can eat two items together. You could try eating roasted chana with fruits, curd with seeds or peanuts with fruits. What you should remember is that it is not about making things complicated for yourself in the office. It is all about simplicity.
Cheap Protein Snacks vs Common Office Snacks
| Common office snack | Better alternative |
|---|---|
| Biscuits | Roasted chana |
| Chips | Peanuts |
| Samosa | Boiled eggs |
| Cream biscuits | Curd with fruit |
| Chocolate bar | Paneer cubes or roasted chana |
| Sugary drink | Water, unsweetened tea or coffee |
This doesn’t mean that you cannot have biscuits or samosas from now on. Having them once in a while is acceptable, but the problem arises when these items become an everyday snack since they are very convenient.
How Much Protein Do You Need?
The amount of protein needed by you depends on your age, body weight, activity levels, and health. For a healthy adult, one general reference for the daily requirement of protein is around 0.8 grams per kilogram of body weight. However, people who regularly exercise, are trying to gain muscle, or old people might require more. Protein does not always have to come from a single meal. It can be distributed throughout breakfast, lunch, snacks, and dinner. For example, if your lunch consists of rice and vegetables, then dal, curd, paneer, eggs, or any other protein source can be added to it. If you suffer from kidney disease or some other health problems related to protein needs, then you must consult your physician or nutritionist before making any changes in your diet. Explore more on protein benefits and sources, best protein sources for vegetarians in India, and protein for vegetarians.
Preparation of Your Office Snacks Before Work
The simplest method of not succumbing to junk food while at the office is to get your snacks ready even prior to leaving for the office. You just spend 10-15 minutes getting some preparations done for the next two days. You can boil some eggs, divide roasted chana and peanuts into little containers, or even prepare the sprouts chaat. Even if you want some ready-to-eat snacks at your desk, there is an option of having roasted chana or unsalted nuts. This will give you something to munch whenever you feel hungry. Just remember that eggs, curd, paneer, or sprouted vegetables require proper refrigeration. For working professionals, managing desk job fitness is also important for maintaining overall health.
Sum up,
It doesn’t matter whether you buy costly protein bars or health drinks because many healthy and budget-friendly office snacks rich in protein are already there in your kitchen. Boiled eggs, roasted chana, peanuts, curd, sprouts, and paneer are a few of those healthy snacks which can offer you the required amount of protein at a very low cost. If you have a habit of munching biscuits, chips or samosas when you feel hungry at office, then having an option to grab these healthy office snacks is going to make life a lot easier for you. At the same time, it is not necessary to make every single snack healthy for you. Your overall dietary habits matter more than a single snack only. You can surely relish your favourite food some other time. For more tips, check out our guide on healthy lifestyle habits and healthy tips for body.
