Smart Breakfasts & Purse Snacks to Stay Balanced on the Go
With work, commuting, meetings, and a nonstop stream of emails, it’s easy to skip meals. But when blood sugar dips mid-morning or mid-afternoon, focus and energy suffer. Keeping your blood sugar steady helps you stay clear-headed and avoid the mid-day slump.
Best Purse-Friendly Snacks
Whether you’re on the train, stuck in line, or racing between meetings, keep these portable, blood sugar-friendly snacks in your bag.
No-Fridge Needed
- Nut butter packet + fruit or crackers (e.g. Justin’s, RX)
- Roasted chickpeas or fava beans (Biena, Bada Bean)
- Low-sugar protein bar (RXBAR, IQ Bar, KIND Protein)
- Mixed nuts or trail mix (plain, no candy)
- Tuna or salmon pouch + crackers (Wild Planet, Safe Catch)
- Mini hummus + whole grain crackers
- Single-serve olives (Gaea, Pearl)
If You Have a Fridge at Work (or a Short Commute)
- Babybel or string cheese
- Hard-boiled egg
- Veggie sticks + hummus
- Plain yogurt cup + flax or hemp seeds
Blood Sugar Tips
- Keep emergency snacks in your bag, locker, or desk drawer
- Walk after meals when you can (even 10 minutes helps)
- Pair carbs with protein or fat (e.g. fruit + nuts, crackers + hummus)
- Don’t wait to eat until you’re starving , plan ahead
Some of my favorite easy snacks to keep blood sugar steady include mini nut packs from Trader Joe’s, single-serve hummus and veggie cups from Whole Foods, and mini Clif Bars. When I have time, I prep ziplock bags of nuts with a little dried fruit or sliced apple and some peanut butter. Preparation is key, it prevents grabbing unhealthy snacks that can make you feel worse. Simple, balanced choices like these help sustain energy, focus, and mood throughout the day. On busy mornings, I’ll grab Starbucks Egg Bites with my coffee. For example, the Two Egg White & Roasted Red Pepper Egg Bites contain 170 calories, 11g carbs, 8g fat, and 12g protein, making them a convenient, balanced option if you have a Starbucks nearby.
For those moments when your blood sugar dips after running around on empty, it’s helpful to have a quick fix nearby, just a few pieces of hard candy or a small juice box can help you recover safely and get back on track.
Take Home: To prevent the mid-day slump and the shakiness, irritability, hunger, or foggy focus that low blood sugar can cause, keep nourishing snacks handy. If a full lunch isn’t an option, try small mini-meals every 3–4 hours and stay well-hydrated, you’ll feel the difference.
