Healthy Snack Ideas At Work


One of my greatest wishes is to be able to come feed you all at work. Maybe one day hehe!  I know how busy you all are and how challenging it can be to find or make healthy snacks to keep you happy during your long hours at work. But once you get the hang of healthy eating and explore some healthy alternatives it will soon become second nature. Healthy snacks throughout the day is what will give you the energy to perform work tasks, keeps your moods stable, prevents your weight from going up and will ultimately keep your appetite in check. If you don’t consume healthy snacks throughout the day it is likely you will go home and over eat at dinner or whatever your next meal may be. What’s better than being able to look forward to a healthy and delicious snack and tea during work hours! It gets me excited!

I always recommend a protein and or fat to be combined into snack options for blood sugar stabilisation.

Some great and healthy ideas that I consume during my work or class days:

  • Raw nuts and seeds (1/4 cup is a good serving size)
  • 2-3 fresh dates filled with ricotta cheese or nut butter- heavenly
  • Natural protein bars
  • Nori sheets (seaweed sheets) with cut up veggies and hummus
  • 2-3 pieces of 70/80% dark chocolate
  • 1-2 Bliss Ball  (I have many different recipes in the snack section of my blog)
  • Protein shake- natural whey/rice/LSA mix protein powder mixed with a handful berries, stevia, seeds, milk, cinnamon. You can purchase a mini blender to take to work- called a Magic Bullet.
  • Cut up carrots with 2 tbsp of hummus /tahini dip or cottage cheese
  • 2-3 Rice cakes with nut butter and a small amount of raw honey smeared. Shake of cinnamon would be great on this too!
  • 1-2 Protein Balls
  • Slice of my homemade banana bread with 1 tbsp. nut butter
  • 1 cup up apple smeared with 1 tbsp. nut butter
  • 2-3 pieces of cos or iceberg lettuce leaves filled with cut up veggies, sprouts and hummus.
  • 1 cup blueberries with a handful of walnuts
  • 3-4 tbsp. cottage cheese with 1 tsp stevia, tsp cinnamon and a handful of nuts or a serving of protein powder. Mix together! Delicious and creamy sweet treat. Tastes like cheese cake!
  • My Homemade froyo- Mix 200g Greek style yoghurt with berries, nuts, stevia, cinnamon- freeze for 30-40 minutes.
  • 1 boiled egg with cut up veggies. The humble egg is real food medicine. Loaded with good fats and protein to keep your blood sugars stable.
  • If you have access to a local juice bar- ask them to make you a veggie juice. My favorite mix is: kale, celery, carrots, ginger, lemon and 1/2 green apple.

Enjoy herbal teas and fresh lemon mint scented water throughout the day. I also love to add chlorophyl to my water bottle for a fresh minty taste.




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Nutrition 101 - A step by step nutrition guide to optimal health


Emotional Eating Guide - Learn how to rebuild your relationship with food and your body


The Clean Life - An Expert Guide To Health From The Inside Out


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Hi Jessica, I believe in synchronicity so when I was guided to you .on FB I was intrigued and inspired. I turned 46 last week and my husband bought me your book. I wanted to thank you for sharing your wisdom in such a beautifully presented way. My  copy is now filled with tabs and post it notes with actual notes throughout. I am dairy intolerant since having my gallbladder removed 15+ years ago, I don't eat meat, very minimal gluten and was told 12 months ago my gut was not digesting my food properly so I wasn't receiving sufficient nutrients and taking supplements would be a waste of time.  My weight fluctuates tending to gain rather than lose but now I believe I have a tool to help me bring my body back into balance that I need for my health and longevity of life - so again thank you. The first few steps to creating a stronger path forward for my health has found its foundation in your beautiful book, The Healthy Life.

With kindest regards Samantha

I'm writing this email because I wanted to tell you how much I love your blog and how you really helped me in my health journey. Thank you for sharing all your advices and experiences.

When I started my studies, I was drinking lots of coffee and I was eaten the wrong foods, and feel bad about it, I wasn't at my best. So I had done some research on the net but at first I didn't found advices that are for me, and then I found your blog. It was exactly what I was looking for, good advices and healthy recipes. Now I'm following your advices on rest more, and snacks between meals and prep the meals and take time for myself to reconnect with my body and let go my anxiety, etc, and I have a more balanced life and have a new relationship with food thanks to you.

I bought your book and it's honestly the best book I have ever bought. I suffer from IBS and anxiety. I have paid so much money seeing naturopaths however after reading your book and all of your tips I'm noticing so much of a difference, so simple and easy to follow. And symptoms have dramatically decreased. Also you have helped me to relax. Currently drinking the protein health smoothie! Thankyou your amazing.


Hey Jessica!
I haven’t yet brought ‘The Healthy Life’, but I do have the clean life and your slim down plan! I would like to thank you so much for the knowledge your share and the message you put across about health and wellness. I’m studying Nutritional Medicine in Melbourne and absolutely love the philosophy that you share with your JSHealth community. The work you’ve done to show people that leading a healthy lifestyle isn’t boring, tasteless, difficult or depriving is amazing and hope to share the message myself one day. You’ve inspired me to start my own blog , to share the message and have taught me so many things about my own health! You should be proud of your achievements! Thank you again

- Jacinta

I searched for help and tips through the Internet and found Jessica Sepel. This is seriously not exaggerated, but she was the reason why I have dared myself to eat again, to have snacks in between, to nourish my body. I could slowly improve my negative thoughts about my body image and my stupid anxiety of gaining weight. Besides, The Cleanest Gut was awesome too! A huge thank you! Especially from my mum. Seriously, without you I wouldn’t be where I am now!


Congratulations on your new book! It looks absolutely gorgeous. I’ve been following you on Instagram for a few years and you’ve inspired me to slowly but surely eat healthier without giving myself a hard time when I don’t. It made me so happy (and weirdly proud) to see the Daily Mail article on The Healthy Life. I remember trying out your recipes before you even had your eBook out! I can’t wait to get my hands on the book. Keep up the great work.

– Sophie

Cooking in this way truly brought out the foodie in me and has instilled a huge passion for health and wellness! Life throws you hard and frustrating things sometimes but I truly believe that this is where we learn more about ourselves and what our passions in life are! Thank you for inspiring me on my journey to health and wellness!


I am a yoga teacher in Johannesburg and am thrilled to have bought your book today. I love making healthy, nutritious food for my family, friends and fellow yogis! Thank you for this book and your inspiration (had to share a pic of my book on my recipe stand in the kitchen).

– Helene

I bought your beautiful book during the week and told my bestie to go out and buy it also! I love love love it. It is the book I would give to my younger self if I could (I am 41 years old). Everything is just so sensible and informative and is definitely a book all teenagers should have. This should be a text book for girls becoming teens. I will love going back and re-reading it many many times and can't wait to make more of the recipes. Thank you Jess - you are an incredibly inspiring woman and you should feel so proud

Michelle Curtis

My fiancé bought your book and we have cooked some of your meals. Amazing! I love your outlook on a healthy lifestyle and your hints and tips with preparing tasty meals are fantastic. Thanks for reviving us to live a healthier lifestyle and get our bodies wedding ready.