Snack Matrix: Protein + Produce + Crunch in 60 Seconds

Snacks drift when the rules are vague. A simple matrix keeps choices fast and steady. Pick one from each column: protein, produce, crunch. Sixty seconds, done.

Protein

Greek yogurt, cottage cheese, hard-boiled eggs, hummus, sliced turkey, tofu cubes, edamame. Portion to about a palm-sized amount.

Produce

Berries, apple slices, baby carrots, cucumber rounds, sugar snap peas, cherry tomatoes. If you can, prep them into grab-and-eat containers once per week.

Crunch

Nuts, seeds, whole-grain crackers, popcorn, roasted chickpeas. Keep portions small; they are dense. A third of a cup is plenty for most.

Two examples

Hummus + cucumber + whole-grain crackers. Cottage cheese + berries + toasted pumpkin seeds. If you want sweet, drizzle a little honey. If you want savory, add a pinch of chili flakes or lemon zest.

Why it works

You reduce choices to three quick picks and avoid the blood-sugar dip that leads to grazing. The matrix scales from office to travel with no recipes required.