Power Snacks for Writers on a Budget

Guest post by Jean Matthews

​Brain Food 

Writers burn through mental energy. A well-balanced writing practice requires not just writing but feeding your brain what it needs to get those words onto paper (or screen). We've all been there, sitting at the desk with an empty stomach, straining to be productive while our body screams "not happening".

Fun Fact: Your brain is only about ~2% of your body weight, but it uses ~20% of your body’s energy (and oxygen) at rest. That’s a huge “operating cost” for such a small organ. (Ask the scientists, 2026)

​“The Flow State” & Sustainable Writing Practices

Flow (often called “the flow state”) is a well-established concept in psychology, introduced and studied extensively by psychologist Mihály Csíkszentmihályi. Csíkszentmihályi describes flow (an “optimal experience”) as occurring when: “one’s skills are adequate to cope with the challenges at hand, in a goal-directed, rule-bound action system that provides clear clues as to how one is performing.” (Jeremy Sutton, 2025) 

It takes enough mental power just to sit down and write, let alone get into "the flow state". The last thing we want is another interruption—even when it's our own belly growling at us. Other obstacles include money, kids, and our actual day job (for the many of us who can't afford to write full-time), while some of us just don't have the time, energy, or interest to cook. We all need to eat, though—no exceptions, unfortunately (unless you're like some of the characters in my fantasy fiction who "don't need to drink, eat or shit", but that's unlikely—also unfortunate). 

​Budget Friendly Brain Staples 

Fun Fact: Even when you are “just thinking,” the brain is still running a big baseline budget. Most of the energy is spent on keeping nerve cells ready to fire and maintaining connections, not only on intense moments of focus. (LeCunff, 2025)

The healthy eating and wellness spaces overflow with ideas, recipes, and unaffordable superfoods that would overwhelm even the most well-intentioned writer—let alone those who are cooking-averse or on a tight budget. Sadly, your brain doesn't care whether you like cooking. It still needs what it needs. Feed it some of the staples below, and not only will your brain thank you, but it may even gift you back that oh-so-precious mental flow.
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1. ​The brain relies heavily on glucose, so steadier sources can help avoid energy crashes (examples: oats, brown rice, potatoes, beans, whole-grain bread). 
2. Since the brain is so fat-rich, fats are structural and functional, not “extra” (examples: canned salmon or sardines, ground flax/chia, walnuts). 
3. Protein provides amino acids used to build neurotransmitters, which matters for attention, motivation, and mood (examples: eggs, lentils, chickpeas, peanut butter, yogurt, Greek yogurt). 
4. Leafy greens and berries get cited often for brain-supportive nutrients (vitamins, flavonoids, etc.) (examples: frozen spinach/kale, frozen berries, carrots, cabbage).

Your brain is a high-cost organ: tiny by weight, but it burns a big share of your daily energy— so consistent, basic groceries (slow carbs, protein, healthy fats, and a couple of plants) beat fancy supplements for sustainable writing. 

​Power snacks for your desk, drawer or backpack

Keep these power snacks within reach—whether that's a corner of your desk, a drawer you've been meaning to organize, or a portable bag or backpack. Why? Once we're writing, it's hard to stop until we've wrung out every last word. That's the mind's version of inertia. Multi-tasking and task switching take a toll on the brain, not all of us can afford. This doesn't mean you should skip breaks—we definitely need downtime to reset (more on that in another blog). It just means feeding your brain as you go, during and between breaks. The same goes for hydration, so keep a 32 oz water bottle nearby (aim to drink twice that in a day; coffee and tea count too). 

Here are three of my go-to power snacks for long writing days:

DIY Trail Mix
I skip pre-made trail mixes—not because they're bad, but because I end up paying more for packaging than nuts. Plus, the ratio of cheap raisins to expensive nuts is often disappointing. Buying your own nuts and dried fruit costs more upfront, but it's higher quality, more budget-friendly long-term, and requires zero cooking. Best of all, there are no fixed ratios—every ingredient is nutritionally solid, so mix however you like.

Here's my go-to mix: 1/2 cup roasted salted peanuts (I always include one salted nut and keep the rest unsalted for flavor balance), 1/2 cup raw almonds, 1/4 cup raw pumpkin seeds (no shell), 1/4 cup sunflower seeds, 1/2 cup pistachios, 1/2 cup raisins or dried cranberries. I love this even more as an adult because I can bring it anywhere—literally brain food on the go.

This concept works for overpriced muesli too. Here's a wallet-friendly recipe: 4 cups whole rolled oats, 1 cup raisins, 1 cup sliced almonds, 1/2 cup sunflower seeds/pumpkin seeds, 2 tablespoons chia seeds (optional), 1 teaspoon cinnamon (optional). Adjust the ratios and ingredients to your taste.

Power Muffins
Dry ingredients base: 1/2 cup whole wheat flour, 1/2 cup ground flaxseed, 1/2 teaspoon salt, 1 teaspoon baking powder, 1 teaspoon baking soda, 1/4 cup white sugar

Wet ingredients base: 1 egg, 1 teaspoon pure vanilla extract, 1/3 cup Mazola vegetable oil

One-Bowl Banana Chocolate Muffins: 2 bananas + wet ingredients + dry ingredients + 1/4 cup mini chocolate chips

One-Bowl Apple Zucchini Muffins: 1 grated zucchini + 1 grated apple + 1/2 cup applesauce (or individual snack portion) + wet ingredients + dry ingredients + 1/2 tablespoon cinnamon (pro tip: grate zucchini and freeze directly in a Ziplock bag or container—best when zucchinis are in season during summer and super cheap!)

Oven: Bake 30 minutes at 350°F

Roasted Chickpeas
​Chickpeas, 1 can (15 oz), drained and rinsed (*you can also use canned lentils or frozen edamame)

Dry with a paper towel or clean cloth, then remove the skins (tedious and optional, but they'll be crunchier!)

One bowl: Chickpeas, 1 tablespoon olive oil, 2–3 teaspoons of your favorite spice mix (I prefer BBQ or chipotle), 1/2 teaspoon salt (optional, especially if your spice mix is already salty)

Spread chickpeas on a parchment-lined baking sheet (or silicone baking mat)

Roast 15–20 minutes

Mix and flip, then roast another 15–20 minutes

Let cool 5–10 minutes

**Bonus Homemade BBQ Spice Mix: 1/2 cup brown sugar, 2 tablespoons paprika, 1 tablespoon smoked paprika (or chipotle), 1 tablespoon black pepper (or to taste), 1 tablespoon salt (or to taste), 1 tablespoon garlic powder, 1 tablespoon onion powder, 1 teaspoon mustard powder, 1/4 teaspoon cayenne pepper (optional). This also makes a great meat rub.

**Bonus Homemade Cajun Spice Mix: 2 teaspoons garlic powder, 2.5 teaspoons paprika (or smoked paprika), 1 1/4 teaspoons dried oregano, 1 teaspoon onion powder, 1 1/4 teaspoons dried thyme, 1/2 teaspoon red pepper flakes, 1 teaspoon cayenne pepper, 2 teaspoons salt (or to taste), 1 teaspoon pepper (or to taste)

Bonus: Secrets to power up any muffin, pancake/waffle, or flour-based recipe
Flour: Replace half the flour with any of the following for extra protein, fiber, and omega fats: ground flaxseed (my all-time favorite for fiber, protein, and omegas 3 and 6), wheat germ or the more budget-friendly wheat bran, buckwheat porridge, quinoa flakes, oat flakes, or a mix of two or three! Honestly, whatever you have on hand works and greatly boosts the health benefits of any flour-based recipe. If you want to add whey protein, use 1/4–1/3 cup or 1 scoop in addition to the flour. For a budget-friendly option, I use Nestle Boost for the added vitamins and protein (*not a sponsor).

Sugar: Most recipes call for more sugar than you need. If you have a sweet tooth, that's a different story—and like salt, you may need to reduce gradually so your palate adjusts. I use 1/4 cup of plain white sugar for all my muffin recipes, even ones that originally called for 1 cup (yikes! but not unusual). No one will judge you if you use 1/2 cup or simply half the amount listed. If I don't have plain white sugar (the most budget-friendly option) or I'm feeling fancy, I substitute with maple syrup or brown sugar. Honey and molasses work too, but they alter the taste and texture, so I avoid them. The trick is to enhance flavor with 1/2 teaspoon of salt alongside the sugar. Many recipes surprisingly don't list salt—maybe that's why they compensate with more sugar. I'm no chef, but I do make a lot of muffins.

Fat: Older recipes often call for shortening, margarine, or butter. Butter isn't all that bad, but it's typically more expensive. I swap these for oil—avocado oil if you want to go fancy and have the budget for it, otherwise my go-to is Mazola Vegetable Oil since it contains omegas (*not a sponsor). The ultimate substitute if you want something lighter is applesauce, believe it or not. As for the popular coconut oil, if the recipe doesn't contain coconut, I avoid it since it alters the taste too much.

Freezer-friendly: The great thing about muffins, pancakes, and waffles is that they're all freezer-friendly. Whether you're feeding yourself or a whole family, extras can be stored for when you need them—nothing goes to waste. For more recipes: I get a lot of inspiration from the Tasty app (*not a sponsor)—it's free and you can search for recipes by budget or ingredient and save your favorites. Whenever I find myself staring into the Twilight Zone of my pantry (after a week of avoiding the grocery store), I open the app to see what decent meal I can make from 3–5 random ingredients on hand. It's a lifesaver, especially if you like variety, have kids, or are in a pinch.

​Back to writing

Fellow writer, I hope this post has given you a few nourishing ideas for both page and palate. In our hurry to churn out polished prose, it’s easy to forget the body and brain that power the pen. So honor them: reach for fuel that sustains your focus, breathe, stretch, and then let the words keep flowing—healthy, steady, and true.

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I have been writing poetry and fiction since the age of fourteen. After two decades in the corporate field, I am now pursuing studies in literature and linguistics and dedicating myself to writing full-time as a single mother of two. As I reorient my career back to the writer within, I hope to share my work with a wider audience, support fellow writers and continue developing my voice as a published author. You can find me on Substack under my pen name: Jean Matthews at https://substack.com/@jeanmatthews01. This blog is part of a series called Sustainable Writing Practices. I am also currently working on two more blog series called The Creative Process (focused on helping emerging writers develop the craft) and Writing as a Business (focused on freelance writers looking to write or offer writing services in a business format).