Ever notice how it’s easy to choose the salad and sparkling water at lunchtime, but come 3 p.m., you’re reaching for soda and a candy bar? “You’re not alone,” says Stephanie A. Meyer, a Minneapolis-based author, recipe developer, and health coach. The optimal snack should include a combination of protein, healthy fat, and carbohydrates, and it should pack a salty/sweet punch, says Meyer, owner of Project Vibrancy Meal Plans and Coaching and author of the health food blog Fresh Tart. “To keep from getting bored, I like to keep a variety of nutritious ingredients on hand.” Meyer suggests unprocessed foods and says 150-200 calories is a good amount to power through the afternoon. Pro tip: Keep salt and pepper at your desk. Here are four of her go-to snacks.

hard-boiled egg (protein)
olives (fat)
apple (carbohydrate)

deli turkey (protein)
avocado (fat)
dark chocolate (carbohydrate)

Greek yogurt (protein)
nuts (fat)
berries (carbohydrate)

hummus (protein/fat)
carrots (carbohydrate)