By the time late afternoon rolls around, so does that lethargic and unproductive sensation you’ve worked all day to avoid. The feeling is more commonly known as a “midday slump,” or the dip in energy we experience halfway through the day.

According to Samantha Coogan, MS, RDN, it’s not just the time of day that affects our energy levels — it’s also our tendency to lean into diet culture. “If you feel hungry shortly after eating something, it's probably because you didn't eat enough,” Coogan explains. During the work week, we can also get lost in our projects and forget to eat.

“Sometimes we need a tangible reminder to fuel and feed ourselves,” Coogan says, encouraging people to set a personal boundary that “for every 45 minutes you work, take a 15-minute snack and/or hydration break.” Here are a few ideas.

1. Apples, pears, bananas

Fruits like apples, pears and bananas have been proven to help you feel full longer, especially if you’re in a rush and need something that’s easy to eat on the go.

2. Peanut butter

Delicious, creamy and super filling — peanut butter is a great way to spice up your midday snack. It’s packed with protein and healthy fats that you can slather on toast, crackers, or your favorite fruit.

3. String cheese

It’s not just fun to pull and eat, it’s also filled with vitamins and minerals that can help boost energy levels. While you’re finishing up that final draft or getting ready for a night shift, snack on some string cheese and pair it with another one of these highlighted foods.

4. Avocado toast with whole-grain bread

Another quick and easy snacking option includes toasting some whole-grain bread and coating it with fresh avocado. It’ll satisfy your appetite and keep you full for several hours.

5. Yogurt with fruits and granola

Dress up a bowl of yogurt with some fruit and granola (or dried oats, depending on your preference). For example, plain vanilla yogurt paired with cut-up strawberries, blueberries, and oats makes for the perfect midday snack.

6. Citrus

Citrus fruits — like oranges, lemons and grapefruits — are rich in water and Vitamin C, both of which will fill your energy tank throughout the day. You can even incorporate these fruits into your favorite salad or eat them on their own.

7. Protein shake

Protein shakes aren’t technically food, but they’re packed with enough protein and other nutrients to curb your appetite and leave you feeling ready for a workout. You can also toss a few of your favorite fruits into the mix!

(Real Simple magazine provides smart, realistic solutions to everyday challenges. Online at www.realsimple.com.)

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