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We’ve all experienced it…that predictable afternoon slump when the energy from your morning momentum begins to fade, usually right around 2:00 p.m. Your mind feels sluggish, your body slows down and you start to want a snack. This is your body’s way of telling you that it’s time to refuel with something nourishing and satisfying. As a busy dietitian and mom, I know this feeling all too well. That’s why I always keep Kirkland Greek Yogurt from Costco stocked in my fridge. It’s budget-friendly, packed with protein and incredibly versatile. Whether I’m heading into a meeting or rushing off to pick up my kids, it gives me the steady energy I need without the dreaded crash.

Here’s why this simple snack is my go-to for powering through the afternoon.

It’s Packed with Protein to Keep You Satisfied

One of the best ways to stay energized throughout the afternoon is by choosing snacks that are rich in protein. Kirkland’s Greek Yogurt offers an impressive 18 grams of protein per ⅔-cup serving, making it an ideal option to help you stay full and focused. Protein is digested more slowly than simple carbohydrates, which allows for a steady release of energy, helping to regulate appetite.

Research shows that protein increases levels of appetite-suppressing hormones such as GLP-1, cholecystokinin and peptide YY, while reducing levels of ghrelin, the hormone that stimulates hunger. This hormonal balance not only keeps cravings in check but also helps prevent the energy rollercoaster that often follows high-added-sugar snacks. By swapping your usual bag of chips or sweet bite for a serving of Greek yogurt, you’re giving your body a more stable fuel source that helps you power through the afternoon without the crash.

It Supports Gut Health for Better Digestion and Mood

Another key reason Greek yogurt stands out as a smart snack choice is its natural probiotics, the beneficial bacteria that help maintain a balanced gut microbiome. A healthy gut plays a major role in digestion, nutrient absorption, immune function and even mental well-being. This is often referred to as the gut-brain connection, a complex two-way communication system between the digestive tract and the brain that influences everything from mood to cognitive function.

This connection happens primarily through the vagus nerve, one of the longest nerves in the body. It carries chemical signals from the gut to the brain and vice versa, influencing everything including mood and mental clarity. When the gut is thriving and functioning properly, thanks in part to probiotic-rich foods like Greek yogurt, there’s a potential for better cognitive function, emotional balance and even reduced fatigue. So, if you frequently find yourself feeling foggy or mentally drained by midafternoon, the answer may not be another cup of caffeine. You might just need a nourishing serving of Greek yogurt.

It’s Versatile and Easy to Prep Ahead

Yogurt is one of the most customizable and versatile staples you can keep in your fridge. Whether you like your snacks sweet, savory or somewhere in between, Greek yogurt can easily be customized to fit your taste preferences and nutritional needs. You can drizzle it with honey and top it with nuts for a protein-rich treat; stir in a little bit of cinnamon and vanilla for something sweet and cozy; or use it as a base for dips, sauces, salad dressings or smoothies.

One of the things I appreciate most about Kirkland Greek Yogurt is how easy it is to prep in advance. I often portion it out into individual containers at the start of the week and top each one with a handful of berries and a sprinkle of granola. Having these ready-to-go snacks in the fridge helps me avoid mindless munching throughout the day and ensures that I always have something nourishing, satisfying and quick on hand when that midafternoon hunger hits.

What to Look For in an Energy-Boosting Snack

Remember, not all snacks are created equal, especially when it comes to sustaining energy throughout the day. Here’s what to look for when choosing an afternoon pick-me-up.

• Protein: helps slow digestion and maintain steady energy throughout the day
• Fiber: supports fullness and helps to avoid blood sugar spikes
• Healthy fats (like those from nuts or seeds): support brain health and satiety
• Low added sugar: prevents energy crashes and supports a balanced mood

Kirkland’s Greek Yogurt checks many of these boxes, especially when paired with fiber-rich fruits or a handful of nuts for healthy fats.

Other Strategies for Boosting Energy

Beyond choosing the right snack, here are a few other ways to power through your afternoon.

Get Up and Move

A quick 5- to 10-minute walk or light stretching can help increase circulation and help beat that sluggish afternoon feeling.

Stay Hydrated

Fatigue can often be a sign of dehydration. Keep a water bottle nearby and, if needed, consider adding an electrolyte mix for extra support.

Prioritize Protein at Lunch

Starting your afternoon with a balanced, protein-rich lunch helps reduce energy dips later in the day.

Limit Added Sugar

Avoid snacks with excessive added sugar. They may give a quick spike, but they also lead to a sharp drop in energy and mood.

Our Expert Take

As a dietitian, I always look for snacks that combine nutrition, convenience and staying power. Kirkland Greek Yogurt checks all the boxes because it’s rich in protein, budget-friendly and versatile, and it pairs well with a wide variety of nutritious toppings to keep things exciting and satisfying. This Greek yogurt also contains natural probiotics, which support gut health and can have a meaningful impact on mood, energy and mental clarity—especially during those midday slumps.

In addition to choosing protein-rich snacks like Greek yogurt to help you power through the afternoon, it’s important to remember that snacking is just one part of the bigger picture. Maintaining consistent energy levels throughout the day also depends on staying well-hydrated, prioritizing protein at lunch, incorporating regular movement into your day and being mindful of added sugar intake. Together, these strategies create a more rounded approach to feeling focused, energized and balanced.

So, the next time you find yourself reaching for an extra cup of coffee or battling brain fog at your desk, consider a nourishing option like Kirkland Greek Yogurt. It’s a simple, satisfying way to support your body and mind and a great way to keep your energy steady when you need it most.