Hitting the wall mid afternoon? Here’s how to prevent it. 

Over the past several months I have been having a similar conversation with many different clients around the topic of not feeling great in the afternoon. Some clients notice an energy drop several hours after they eat lunch. Others experience intense cravings mid-afternoon. 

For many, they simply hit a wall. When this happens, it can take a toll on our focus, productivity, mood, and can sometimes lead to feeling unwell for most of the evening. On top of this, many clients believe that eating too much, including afternoon snacks, may go against their nutrition goals; when in reality this could very well be one of the contributors to feeling afternoon lows. 

If you’re in a similar boat and are looking for simple strategies and high protein snacks to power you through the day, keep reading! 

Key Takeaways

• Afternoon energy dips are common and often connected to how you’re fueling earlier in the day—especially at lunch.
• Including protein at lunch can help steady your energy and keep you feeling satisfied for longer.
• Adding fibre-rich foods (like fruits, veggies, and whole grains) supports digestion and helps keep energy levels more stable.
• Eating enough at lunch matters. Skipping or having too light of a meal can set you up for an energy crash later on.
• Planning an afternoon snack is a helpful and supportive way to bridge the gap between lunch and dinner.
• Look for snacks that combine protein and fibre and are satisfying enough to keep you feeling nourished and focused through the rest of your day.

First Things First: Assess Your Lunch

When talking to people who are experiencing afternoon crashes, I first like to explore how they are fueling themselves at lunch. Afternoon blood sugar levels (hence energy levels) can be greatly impacted by what and how much you eat at this meal, so it’s helpful to set yourself up for success starting with your midday meal.  

Additionally, if you’re someone who sometimes skips lunch entirely, you may be headed for not just an afternoon slump, but a cascade effect of unwanted “side effects” due to under fueling. 

Lunch tip #1: Lead with a Protein 

Protein is making waves in health and wellness culture lately, and I’m here for it! 

Not only is it a macronutrient- meaning your body requires a large amount each day, but it plays a big role in blood sugar management.  

Protein foods require more time to digest, they slow the release of glucose into the blood stream, and they help provide longer lasting fullness. 

By piling up the protein on your lunch plate, you’ll be more likely to feel satisfied for several hours into the afternoon. 

Examples of Food Sources of Protein:

• Eggs or Egg Whites 
• Chicken 
• Beef 
• Fish 
• Tofu 
• Greek yogurt 
• Cottage Cheese 

Learn more about the benefits of protein and its food sources. 

Protein & Fibre Lunch Ideas 

Need some ideas on how to turn protein and fibre foods into an energizing lunch? Try these ideas out: 

• Grilled chicken breast, spinach and red pepper with honey Dijon dressing on a whole grain tortilla 
• Tofu bowl with roasted veggies and quinoa 
• Chickpea pasta with veggies, mozzarella cheese and Italian vinaigrette dressing 
• Vegetable omelette with toast and fruit salad 
• Microwave baked potato with black beans, salsa and plain Greek yogurt or sour cream 

Time for an Afternoon Snack: 

Now that lunch is covered, and you’re supporting energy levels well into the afternoon, it’s time to prep for bridging the gap between lunch and dinner.  

If lunch typically happens around the 11:00-1 o’clock window, that leaves a time frame of 6 or 7 hours until supper for most people.  

Even if lunch is packed with protein and fibre, it’s likely that meal won’t support blood sugars for that entire time period. The best way to avoid hitting that wall is to grab a fueling snack. 

The Strategy for Energizing Afternoon Snacks: 

If you want a snack that will satisfy hunger and support your energy levels and mood all the way until dinner, aim for these 2 things: 

• Make it a big enough portion size to get you over the hump (that means more than a handful!) 
• Include some protein and fibre (just like at lunch!) to fill you up 

All too often I hear from my clients that they’ll grab a piece of fruit or a granola bar for an afternoon snack, but they wind up feeling famished or get cravings for sweets shortly thereafter. The goal is to pick the right AMOUNT and COMBINATION of food(s) to make that snack hit the spot.  

Hunger Crushing High Protein Snack Combos:

Here are 10 of my favourite afternoon snack ideas to help you feel nourished right up until dinner time:

1. Whole grain crackers with ricotta cheese, cinnamon and pear slices 
2. Plain Greek yogurt with berries and pumpkin seeds 
3. Small whole grain tortilla with peanut butter and banana 
4. Cottage cheese with apples and cinnamon 
5. High fibre cereal with ultra-filtered high protein milk and blueberries 
6. Edamame beans with sea salt 
7. Whole-grain crackers with cheddar cheese and apple  
8. Hardboiled egg with veggie sticks and hummus 
9. Air popped popcorn with roasted edamame and clementines 
10. Small can of tuna with crackers and red pepper 

Afternoons can be pretty tough when all we want to do is take a nap! By doing a little lunch planning ahead of time, and making sure to pack a solid snack, you’ll be sure to soar through the afternoon with plenty of energy. 

I hope you enjoyed these healthy afternoon snacks. Let me know what you think in the comments! 

Are you interested in receiving personal nutrition support? Our team of Registered Dietitians can help! 

Our Registered Dietitian team specializes in nutrition for mental health, meal planning, weight concerns, emotional eating, eating disorders, digestive health and more. Find out more about our Dietitian Nutrition Counseling Programs here. 

As trained Registered Dietitians, you can count on us for credible advice and practical meal planning so you don’t have to stress about food anymore. You can achieve a healthy and joyous relationship with food and your body. Let’s talk about what this can look like for you.  

Other Recipes to Try!