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Snacks for Mental Clarity

When brain fog hits, I need hydration and a quick energy-filled snack that won’t make me feel overfull. I want a snack that I can grab and eat in less than 10 minutes so I continue working (or playing).

For brain-fog-fighting snacks, make sure your snack has a combination of carbohydrates + fiber, protein and fat:

  • Boiled egg and apple

  • Celery and carrot sticks and nut butter

  • Trail mix with Cheerios, raisins, and pepitas

  • Leftover pizza with veggies

  • Peanut butter and jelly sandwich on whole grain bread

  • Cottage cheese and pineapple

  • Cheese stick, fresh spinach, and cooked chicken wrapped in whole grain tortilla

  • Yogurt with granola and berries

  • Sushi rolls with fish and vegetables

Don’t forget to hydrate. Sometimes just drinking a glass of water can improve your mental acuity.

Peanut Butter Oatmeal Bars are an easy make-ahead snack that are popular at our house. Drink a glass of milk with an oatmeal bar for additional protein and hydration.

Peanut Butter Oatmeal Bars


  • 1-1/4 cup peanut butter

  • 1/2 cup honey

  • 1/2 tsp vanilla extract

  • 3 cups rolled oats


  • Preheat oven to 350 degrees F.

  • Combine peanut butter and honey in saucepan over medium-high heat.

  • Stir until combined and remove from heat.

  • Stir in vanilla.

  • Fold in oats until combined.

  • Spread evenly into a greased baking dish.

  • Bake for 10 minutes.

  • Let cool and cut into 12 bars.

Another make-ahead snack I love is cheese muffins. Adding cheese adds protein which helps provide sustained energy and satiety. Eat fruit with the muffin for some fiber as well.

Plan your snacks this week, so they are at your fingertips when you need them.

For meal planning ideas and energy-filled meal tips, follow me on Instagram @Nourish.Energize.Embrace.

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