Say goodbye to the 3pm fade

Say goodbye to the 3pm fade

We’ve all been there. The day is going great, you’ve achieved so much – and bam! 3pm hits and gradually, your neck no longer holds your head up quite so well.

It’s a well-known condition – the 3pm fade. The good news is, the 3pm fade is totally avoidable, your body is simply putting in a call for an energy top up! With a little preplanning you can prepare a range of fresh, tasty and nutritious snacks to give you the energy to power through the rest of the afternoon.
We’ve put together a few ideas to get you started.


Fruit or vege sticks, with nut butter or hummus

This is a fantastic way to get your quota of fruit and veges into your day, along with a bit of protein to keep you going. Just pack a container into your lunch bag in the morning. You can prepare in advance enough fruit and veges for a couple of days, then simply dip or spread them with almond or peanut butter or hummus when you feel the fade approaching. Nut butters can be a good source of protein to help you sustain your energy. Try them with apples, pears, bananas, celery, carrot or cauliflower.


Super smoothie

The beauty of a smoothie is that not only are they quick, easy and delicious, you can hide a whole heap of veges in them for added nutrients. And you can change up the ingredients to keep things different each day.
Start with a banana or berries as a base, and keep it as natural as you can.
You could add:

  • Vegetables such as spinach, kale, avocado, cauliflower, zucchini, and carrot, for a nutritionally dense snack
  • Frozen berries for a thicker, sweeter smoothie
  • Cottage cheese for creaminess and extra protein
  • EasiYo’s Unsweetened yogurts for added nutrients and probiotics
  • Chia or flax seeds, peanut or almond butter for an extra protein boost
  • Ginger, cinnamon or turmeric, fresh or ground
  • A little ice for a hit of refreshment on a hot day

Top your smoothie up with liquid, such as water, milk, almond milk or coconut water. Try to avoid adding fruit juices.


Yogurt and fruit

Year round, a bowl of yogurt topped with fruit makes a delicious snack. If your favourite fruit isn’t in season the supermarket freezer has everything from berries to mango. The fruit adds plenty of natural sweetness, so use EasiYo Greek Style Unsweetened yogurt to make a delicious afternoon treat.
EasiYo Lunchtakers make a no mess, easy way to take your yogurt snack with you.


Crackers and home made dip

Think Yogurt Raita, or a Pesto Yogurt dip. Add crackers for a substantial snack to see off the 3pm fadeout, and these dips are also great for stashing in the office fridge to grab on the go.
The potential combinations of dips are endless. If you’re buying your crackers or dip, make sure you read the back of the pack to ensure they are the healthiest they can be.
Check out these easy recipes to get you started.


Spending the afternoon at home but still feeling the 3pm slump? While popcorn makers now mean that this light and healthy snack can be whipped up in a flash, it’s still pretty good fun to make it the old-fashioned way, in the pot. Avoid packet popcorn and make your own by adding your choice of herbs or spices to flavour it up.
Try these options:

  • Cinnamon
  • Black pepper
  • Salt and vinegar
  • Chilli powder
  • Lemon zest
  • A little icing sugar
  • A dash of cocoa powder

Protein based snacks 

Protein can help make us feel fuller, so a protein-based snack at any time of day is a great way to tide you over.
Here are a few protein rich snack ideas:

  • A handful of nuts or seeds
  • Protein balls – with oats, peanut butter and a little honey, these are little balls of deliciousness. Or check out our no bake energy balls here
  • A bowl of chilled yogurt. EasiYo’s Protein Yogurt provides 17 grams of protein per serve, and 33% of your daily protein needs*
  • Boiled eggs (although your colleagues may prefer you don’t enjoy these as an at the desk snack!)
  • Top a salad or crackers with salmon or tuna.


Whichever snack becomes your 3pm fade go-to, make sure you check the ingredients on any packaging, so that you’re fuelling your body with a snack that’s both healthy and nutritious.

*Based on an average adult diet of 8700kg and 50g protein