In the daily hustle-bustle of life skipping meals has become a common habit for many people. Whether due to busy schedules, diet trends, or simply not feeling hungry, missing meals can have a negative impact on our overall health. As per a recent ezCater’s 2024 Lunch Report, Gen Z workers are skipping lunch breaks due to feelings of guilt. The report reveals that nearly half of Gen Z respondents—47 per cent—miss lunch two or more times each week. Skipping lunch breaks, especially among employees, is becoming increasingly common in the workplace. This trend, often driven by a desire to maintain productivity, can lead to a decrease in energy levels, diminished focus, and long-term health risks. This is why skipping meals is not recommended at all.

Hence, one should have lunch on time no matter what. In case, you tend to miss it or there’s a delay due to tight deadlines you must have nutritious snacks that can support your overall health. We got in touch with Chaitanya Yerawadekar, Team Lead (Nutrition), Cult who shares some protein-rich snacks and nutritious options that can be a game-changer for those who cannot dedicate time to a full meal on overstretched work days.

Chaitanya explains that protein plays a major role in maintaining energy levels, building and repairing tissues, and supporting metabolic functions. Protein provides a more sustained release of energy, keeping blood sugar levels stable. This is particularly helpful in the workplace as it will help you stay focused. Further, proteins can prevent hunger pangs as they keep you feeling fuller for longer.

1. Greek Yogurt with Nuts and Seeds: Greek yogurt is an excellent source of protein, providing around 10-15 grams per serving. Topping it with nuts like almonds or walnuts and seeds such as chia or flax enhances the protein content further while adding healthy fats. The fibre from nuts and seeds ensures better digestion and the healthy fats provide additional satiety. For a touch of sweetness, add a drizzle of honey or a handful of berries for antioxidants.

2. Cottage Cheese with Veggies: Cottage cheese is another protein-packed option, with about 11 grams of protein per half-cup. Pairing it with sliced cucumbers, cherry tomatoes, or bell peppers makes it a perfect low-carb snack. Veggies have fibre, which aids digestion, and their high water content helps with hydration—a bonus for those glued to their desks.

3. Hard-Boiled Eggs: Eggs are an excellent portable protein snack, with one large egg offering about 6 grams of high-quality protein. They are rich in essential amino acids, which help with muscle recovery and brain function. Add a pinch of salt, pepper, or paprika for flavour, or serve with a handful of baby carrots for an easy and balanced mini-meal.

4. Protein Smoothie: For a quick and convenient option, a protein smoothie can be a lifesaver. Blend your favourite protein powder (plant-based or whey), a cup of almond milk or Greek yogurt, and add some spinach, a banana, and a tablespoon of nut butter. This combo ensures you're getting protein, fibre, and healthy fats in one go. It’s also a great option for those who might be too busy to sit down but need something they can sip on while working.

5. Roasted Chickpeas: For those who prefer something crunchy, roasted chickpeas are an ideal choice. A cup of chickpeas provides around 15 grams of protein and is loaded with fibre. Season them with spices like cumin, paprika, or garlic powder for extra flavour. They make for a guilt-free snack that satisfies crunchy cravings while boosting energy levels.

6. Edamame: These protein-packed soybeans are quick to prepare and provide around 17 grams of protein per cup. They are rich in essential vitamins and minerals like folate, iron, and magnesium, making them a nutritionally dense snack. You can season them with a bit of sea salt or chilli flakes for a zesty flavour.

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