This page is generated from data/snacks.toml.

Snacks should have roles, not just be random extras.

Emergency Snack

• Protein bar, nuts, or crackers. Portion: one pre-portioned backup. Keep in desk or bag for late/tired days.

Gym Snack

• Fruit, yoghurt, and nuts. Timing: 60-90 minutes before training or after training. Good default for pre/post gym without relying on pastries.
• Banana. Timing: 30-60 minutes before training. Simple pre-gym option.

Savoury Snack

• Roasted chickpeas. Batch: 1-2 tins. Keeps: 2-4 days. Portion: small pot. Crunchy, cheap, high-fibre snack.

Sweet Snack

• Dark chocolate. Portion: small planned portion. Use as one of 2-3 planned sweet snacks per week, not a default workday energy source.
• Bakery pastry. Portion: one pastry. Weekend or Friday treat; avoid unplanned workday drift.

Work Snack

• Seeded oven biscuits. Batch: 12-20 pieces. Keeps: 5-7 days airtight. Portion: 4-6 small biscuits with fruit or yoghurt. Use with hummus, cheese, soup, boiled eggs, yoghurt dip, or packed lunches. Seeds are calorie-dense, so portion them.
• Boiled eggs. Batch: 4-6 eggs. Keeps: 3-4 days chilled. Portion: 1-2 eggs. High-protein snack or quick breakfast support.
• Oatcakes and hummus. Portion: small handful of oatcakes plus hummus. Very low effort desk or lunch snack.

Gym Drinks

Basic lemon-salt gym drink

• 500ml water
• juice of 1/2 lemon
• small pinch of salt
• optional 1 tsp honey or sugar
• optional splash of orange juice Use: Sweaty session; water is enough for normal sessions under about an hour.

Stronger gym drink

• 750ml water
• juice of 1 lemon
• 1/8 tsp salt
• 1-2 tsp honey or sugar
• optional tiny pinch of potassium salt if already used safely Use: Longer or cardio-heavy sweaty session.