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What should I eat at 11 am?

It’s 11 am and you’re starting to feel a little hungry. You’ve already had your coffee and maybe even a morning snack, but now you’re wondering what to eat for lunch. Maybe you’re in the office and need something quick and easy, or maybe you’re at home and have a bit more time to prepare something. Whatever your situation, making the right food choice at 11 am can help you stay energized and focused for the rest of the day. So, what should you eat?


Eating at the right time and having a balanced diet is important for a healthy body. Often we are stuck with the question of “What should I eat at 11 am?” Here are some options for your mid-morning meal which are healthy and nutritious.

1. Fruits

Fruits for a light snack

Fruits are a healthy source of vitamins, natural sugars and fibre, making them a perfect snack option for mid-morning cravings. You can have a simple fruit salad or simply slice them and enjoy.

2. Nuts

Nuts rich in healthy fats

Nuts are a good source of healthy fats, proteins and fibres. You can munch on almonds, walnuts, cashews or peanuts for a quick and healthy snack. Avoid sugary or salted nuts and stick to the unprocessed ones.

3. Smoothies

High-protein smoothies

Smoothies are a great way to boost your protein and nutrient intake. You can blend some yoghurt, fresh fruits, and nuts to make a healthful smoothie. You can also add almond butter for extra protein.

4. Hummus

Hummus makes a perfect dip

Hummus is a popular Middle Eastern dip made from chickpeas, tahini, olive oil, and lemon juice. It is a high-protein food, rich in fibre and healthy fats. You can have it with veggies or whole-grain crackers for a healthy snack.

5. Eggs

Boiled eggs power up your day

Eggs are rich in proteins and are a staple breakfast food. You can boil some eggs beforehand and carry them to work for a quick meal. You can also have them with some whole-grain bread.

6. Whole-grain bread

Whole-grain bread for energy

Whole-grain bread is a good source of carbohydrates and fibre. It provides you with energy and keeps you full for a longer time. You can have it with some hummus, avocado or any soup.

7. Greek yoghurt

Greek yoghurt for protein

Greek yoghurt is a good source of protein, low in sugar and high in calcium. You can have it with some fruits, nuts, or granola to make it a perfect snack.

8. Energy bars

Energy bars for quick energy

Energy bars are a convenient snack, easy to carry and are perfect for mid-morning munchies. You can choose the ones that are made with natural and whole-food ingredients, high in fibre and low in sugar.

9. Soup

Soup for a light meal

Soup is a light and healthy meal option for mid-morning cravings. You can make a vegetable or chicken soup and carry it to work in a thermos flask.

10. Leftovers

Leftovers can save time

Leftovers from the previous night’s dinner can be a good option for mid-morning meals. Simply warm it up in the microwave and have it with some whole-grain bread or salad.


Eating the right food at the right time is important for our body. The choices we make for our mid-morning meals impact our energy levels throughout the day. Opt for these healthy and convenient options to keep yourself feeling energetic and full throughout the day.

10 Delicious and Healthy Snacks to Eat at 11 AM

At 11 AM, your stomach might start grumbling, and you might start feeling like snacking on something healthy and delicious. Here are ten snack ideas that will not only satisfy your hunger pangs but also keep you energized until your next meal.

1. Greek Yogurt with Berries

Greek Yogurt with Berries
Greek yogurt is a great source of protein, while berries are full of antioxidants and vitamins. Combining them makes a perfect snack that is not only tasty but also healthy. You can also add some granola or nuts to add some crunch and healthy fats.

2. Hard-Boiled Eggs

Hard-Boiled Eggs
Eggs are one of the best sources of protein, and hard-boiled eggs are a great option for a mid-morning snack. They are easy to prepare, and you can also add some salt, pepper, or hot sauce for some extra flavor.

3. Apple Slices with Almond Butter

Apple Slices with Almond Butter
Apples are a great source of fiber, while almond butter is a great source of healthy fats and adds some protein to the mix. This snack is not only delicious but also nutritious and will keep you full until your next meal.

4. Avocado Toast

Avocado Toast
Avocado toast has become quite popular in recent years, and for good reason. Avocados are filled with healthy fats, fiber, and vitamins, while whole-grain bread provides some carbs and fiber. You can also add a boiled egg or some smoked salmon for some extra protein.

5. Hummus and Veggies

Hummus and Veggies
Hummus is made of chickpeas, which are full of fiber and protein, and healthy fats from tahini and olive oil. Pair it with some veggies like carrots, cucumbers, or peppers, and you have a delicious snack that is not only tasty but also healthy.

6. Trail Mix

Trail Mix
Trail mix is a perfect snack to munch on when you need an energy boost. It usually contains nuts, seeds, dried fruits, and sometimes even some chocolate or yogurt chips. Try to make your mix at home to control the ingredients and avoid added sugars.

7. Edamame

Edamame is a Japanese snack made of boiled soybeans that are still in their pods. They are a great source of protein, fiber, and vitamins, and are also low in calories. You can add some salt or chili flakes for some extra flavor.

8. Tuna Salad on Rice Cakes

Tuna Salad on Rice Cakes
Tuna is a great source of protein and healthy fats, and rice cakes are a low-calorie and gluten-free option for a snack. Combine them, and you have a delicious and healthy snack that will keep you full until your next meal.

9. Popcorn

Popcorn is a great low-calorie snack that is perfect for people who love nibbling on something crispy. You can add some salt or nutritional yeast for some extra flavor, and it can be a fun snack to share with friends or coworkers.

10. Cheese and Crackers

Cheese and Crackers
Cheese is a great source of protein and calcium, while whole-grain crackers provide some fiber and carbs. Pair them, and you have a delicious and balanced snack that is perfect for satisfying your hunger. Just make sure to portion control the cheese to avoid excess calories.

So, don’t give in to unhealthy snacking habits at 11 AM. Instead, try some of these healthy and delicious snack options to satisfy your hunger pangs and keep you full until your next meal.

Healthy and Filling Snack Options

By the time the clock strikes 11 am, your body will be looking for a quick energy boost to help carry you through the rest of your day. When it comes to selecting a snack, consider choosing foods that provide a balance of nutrients such as protein, fiber, and healthy fats.

1. Greek Yogurt with Berries

Greek yogurt is a great snack option for those who want a protein-packed snack that will keep them full until their next meal. One single serving of Greek yogurt usually contains between 15 and 20 grams of protein. Adding fresh berries like blueberries, blackberries, or raspberries not only help to liven up the taste, but they also provide antioxidants and fiber to keep you feeling full.

Greek yogurt with berries

2. Apple Slices with Almond Butter

Apples are a great source of fiber, and when paired with almond butter, it creates a well-rounded snack option. Almond butter contains healthy fats and protein. This snack is both filling and satisfying, perfect for those who want some energy to get through their workday.

Food Nutrient Information

Greek Yogurt (1 cup) Protein: 15-20 grams
Berries Fiber and Antioxidants

Apple slices with almond butter

3. Hummus with Whole Grain Crackers

Hummus is a nutritious snack option that contains protein and healthy fats, and whole grain crackers offer a source of whole grains. Hummus can be enjoyed with other dipping options like carrots, cucumbers, and celery slices. This nutrient-dense snack will provide you with long-lasting energy throughout the day.

Food Nutrient Information

Apple Fiber
Almond Butter Healthy Fats and Protein

Hummus with whole grain crackers

4. Trail Mix

Trail mix is an excellent snack choice for those on the go. It’s a quick source of both carbohydrates and protein, making it an ideal snack to keep in your purse, desk, or car. When selecting a trail mix, look for options without added sugars or unhealthy oils and choose mixtures with a variety of nuts, seeds, and dried fruit.

Food Nutrient Information

Hummus (2 tablespoons) Protein and Healthy Fats
Whole Grain Crackers Whole Grains

Trail mix

5. Hard-Boiled Eggs with Whole Grain Toast

Hard-boiled eggs are a great source of protein and can be paired with whole grain toast. Whole grain toast contains fiber and carbohydrates to help sustain energy levels. This snack will keep you feeling full and energized until your next meal.

Food Nutrient Information

Trail Mix Carbohydrates and Protein

Hard-boiled eggs with whole grain toast

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That’s a Wrap!

Here we are at the end of the article. We hope you have enjoyed reading through this and have found some interesting options to try out when the mid-morning cravings hit. Remember, your choice of food at 11 am impacts your energy levels and concentration for the rest of your day. So, be mindful of what you eat! We’re glad to have you here and we hope to see you again soon. Thanks for reading and happy snacking!

Food Nutrient Information

Hard-Boiled Eggs Protein
Whole Grain Toast Whole Grains and Fiber

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