How To Make a Decent Meal From Convenience Store Food

Choose a high-quality protein, like water-packed tuna, low-sodium beef jerky, or peanut butter. Hard-boiled eggs are also great, if available.

Add a complex carbohydrate, like whole wheat bread, crackers, or crispbreads. Or grab a cereal whose first ingredient is whole wheat or whole grain.

Get some dairy, like low-fat yogurt, cottage cheese, reduced-fat hard cheeses, and string cheese.

Grab bags of nutrient-rich nuts and/or seeds, like raw pecans, walnuts, almonds, sunflower seeds, and pumpkin seeds.

Look for fresh fruit, like bananas, apples, and oranges. Or choose dried fruit — just remember it’s higher in calories, so eat less.

Grab a bottle of plain water, not the flavored and vitamin-enhanced kind, which are glorified low-cal sodas.

Enjoy a jar of baby food fruit for dessert. It’s a delicious way to end a meal, plus it provides a gram or two of fiber for just 40 or 50 calories.