Oatmeal with fruits

Yogurt with nuts

Eggs and whole-grain toast

Fresh fruit like oranges, apples, or berries

Tip: Avoid heavy, greasy foods first thing—they can slow digestion and make you sluggish.

Mid-Morning (10 AM – 12 PM)

Best for: Light snacks if hungry.

Why: Keeps energy stable until lunch.

Examples:

A handful of nuts

Smoothies

Veggie sticks with hummus

Afternoon (12 PM – 3 PM)

Best for: Lunch, complex carbs, lean protein, and vegetables.

Why: Supports energy for the rest of the day.

Examples:

Grilled chicken or fish with rice or quinoa

Salads with beans or lentils

Whole-grain sandwiches

Tip: Avoid heavy, fatty meals that can make you drowsy after lunch.

Mid-Afternoon (3 PM – 5 PM)

Best for: Light, healthy snacks.

Examples: