Get ideas for your mid-morning break and your afternoon snack and recharge your batteries!

You had breakfast at seven am and had an orange juice and coffee with milk and a slice of toast, but it is now midday and your stomach has been rumbling for some time.

What can you have that will give you energy and keep you going until lunchtime?

If you were to give in to your fancy, the first thing that would occur to you would be a bun, cake or tapa, but there are lots of many other healthy, delicious and fun choices for a light lunch which is easy to prepare for you to take to work.

1. A mini wholemeal bread sandwich with light spreadable cheese, chopped almonds and lettuce. It has fibre and proteins.
2. Fresh fruit: a bowl of raspberries, a banana, some sliced strawberries, two mandarins, an apple, some cubes of melon and watermelon or two plums. Lots of vitamins.
3. A natural or fruit yoghourt. Proteins and few calories.
4. A cereal bar. If you have a lot to do.
5. A coffee with a slice of homemade sponge cake. A delicious treat.
6. Salmon and lamb’s lettuce sandwich made with seed bread. Omega 3 and fibre.
7. Green tea with oatmeal and chocolate cookies. Hydrates with low glycaemic index.
8. Tinned sardines or mussels in marinade, drained and served with bread sticks. Proteins and iron.
9. Tomato juice or gazpacho, for hot days. Minerals and vitamin in every sip.
10. Grapefruit and orange juice to quench your thirst. Refreshing and full of vitamins.

If you are on a diet, the best snack is fresh fruit or a natural juice without sugar.

As a mid-afternoon snack, why not try?

1. Natural yoghourt with small pieces of pear and apple. Fibre and proteins.
2. A pineapple juice and some walnuts. Energy and water.
3. Coffee with milk and wholemeal biscuits. Fibre and heat.
4. A banana and a glass of milk. Potassium and calcium.
5. A tropical juice and a cooked ham sandwich. Vitamins and proteins.
6. A milk shake with strawberries and a handful of muesli. Refreshing and full of vitamins.
7. A camomile tea and a homemade fairy cake. A sweet touch.
8. Baked apple with cinnamon. Delicious and light.
9. A slice of wholemeal toast with tomato. Antioxidant and fibre.
10. A slice of lemon. Water and vitamins.

These snacks and breaks satisfy you without filling you with meaningless fats and calories. Don’t be tempted by sweet things, because, after a short time, you will be hungry again.

This post is also available in: Spanish