10 Best Healthy Convenience & Non-Perishable Foods To Stock Up On Now

Eat better with less effort — without sacrificing your goals.

In a perfect world, we’d cook every meal from scratch, plates full of fresh, colorful ingredients seven days a week. But real life says otherwise. Work, training sessions, commutes, errands — plus the endless scroll — drain both time and energy. And on those nights when whipping up a gourmet meal feels impossible, smart convenience foods can save your diet.

While “processed” often gets a bad rap, not all packaged or long-lasting foods are nutritional disasters. In fact, many of them deliver quality energy, muscle-building protein, fiber, and essential nutrients — without hours in the kitchen.

If you want fast meals that still fuel your fitness, these 10 healthy convenience and non-perishable foods deserve a permanent place in your pantry, fridge, or freezer.

1. Rotisserie Chicken

A supermarket rotisserie chicken feels like comfort food without the cooking. It’s affordable, delicious, and the easiest way to get protein on your plate after a long day. A 3-ounce serving gives you roughly 20 grams of high-quality protein, helping you hit that 30-gram target most people need for muscle-building.

It’s also loaded with nutrients like B12, niacin, zinc, and selenium. And don’t fear the dark meat—thighs only contain a bit more fat than chicken breast and even offer more iron. If you want to cut sodium or saturated fat, skip the skin.

Rotisserie chicken is endlessly versatile: toss it in salads, wraps, tacos, soups, or grain bowls. Throw it over greens with cooked grains and dressing and boom—dinner in minutes.

Tex-Mex Pita Pizzas

Makes 1 Serving

1. Brush the top of a large whole-grain pita with oil and broil in the oven until golden brown, about 2 minutes.
2. Spread 1/3 cup canned refried beans over pita and top with 1 cup sliced rotisserie chicken, 1/3 cup jarred salsa, 1/3 cup shredded Monterey jack cheese, and 1/4 thawed frozen corn.
3. Broil 1 minute or until cheese has melted.
4. Serve topped with sliced avocado.

2. Bagged Coleslaw Mix

Want more veggies without the prep? Coleslaw mix is your shortcut. It’s usually just cabbage and carrots, so you get crunch, fiber, antioxidants, and an easy way to boost your daily servings.

Skip the included dressing—they’re usually full of low-quality oils and sugar. Use a healthier dressing or make your own. Add the mix to burgers, bowls, sandwiches, eggs, tacos, and stir-fries for instant volume and nutrition.

Sloppy Joes

Makes 4 Servings

1. Heat 1 tbsp oil in a skillet over medium heat.
2. Cook 1 pound lean ground beef, 1 small diced yellow onion, 1 chopped large carrot, and 2 cups diced crimini mushroom until beef is browned and vegetables are tender, about 10 minutes.
3. Stir in 2 chopped garlic gloves and 1 diced red bell pepper, cook 2 minutes more.
4. Stir in 2 tbsp tomato paste; heat 1 minute.
5. In a bowl, stir together 1 cup tomato sauce, 2 tbsp cocoa powder, 2 tbsp cider vinegar, 1 tbsp honey, 2 tsp Worcestershire sauce, 1 tsp chili powder, 1/2 tsp salt, and 1/4 cup water.
6. Add sauce to pan with beef and simmer 10 minutes, or until sauce has thickened.
7. Serve on whole-grain buns topped with handfuls of coleslaw mix.

3. Packaged Hard-Boiled Eggs

Boiling eggs isn’t hard—but getting them perfect can be. Pre-cooked eggs solve that problem. Each egg gives you 6 grams of protein, plus vitamin B12 for brain health. They’re perfect for breakfasts dominated by carbs or for quick, convenient snacks.

Use them for egg salad, add them to salads, put slices on toast, or mix them with canned salmon for a high-protein twist.

Pesto Egg Salad Sandwich

1. In a large bowl, roughly mash 4 hard-boiled eggs with 3 tbsp pesto, ¼ cup mayonnaise, and 1/4 tsp black pepper.
2. Stir in ¾ cup canned navy beans and 1/4 cup chopped red onion.
3. Top two slices of toasted whole grain or sourdough bread with 1 cup baby spinach, egg mixture, 1/2 cup sliced roasted red pepper and 1/2 cup sliced cucumber.
4. Top each with another slice of toast.

4. Frozen Whole-Grain Waffles

Most of us aren’t pulling out the waffle maker at 6 a.m., and that’s fine. Frozen whole-grain waffles give you quick, energizing carbs—just choose brands made from 100% whole grains.

Research shows whole grains help control waist size, blood pressure, and blood sugar over time. So yes, carbs can absolutely support your health and physique goals.

Top waffles with berries and Greek yogurt for a balanced breakfast. Or go savory by adding meat, veggies, and sauce.

Roasted Salmon Waffles

Makes 2 Servings

1. Preheat oven to 325°F.
2. Place 1/2 pound fresh salmon fillets on a greased baking sheet and season with salt and pepper. Bake for 12 minutes, or until flesh is barely cooked through in the center.
3. When cool enough to handle, gently break flesh apart into 2-inch chunks.
4. Stir together 1/4 cup light cream cheese, 3 tbsp chopped dill, 1 tbsp prepared horseradish and 1 tsp lemon zest.
5. Place two prepared frozen whole-grain waffles on serving plates and spread on the cream cheese mixture.
6. Top with ribbons of cucumber, salmon chunks, 1 tbsp capers and 1/3 cup sliced red onion.

5. Canned Bean Chili

Nothing beats homemade chili, but canned chili is a solid backup when time is tight. Vegetarian versions pack more beans, giving you fiber, plant protein, and minerals like folate, potassium, and magnesium.

Research shows increasing daily fiber to 25–29 grams can significantly reduce the risk of disease—so this is an easy win. Choose low-sodium options and avoid added sugar. Add extra veggies like carrots or peppers to make it even more nutritious.

Use canned chili as a topping for potatoes, as filling for tacos, or spoon it over grilled meats for a double hit of protein and fiber.

Try This: Chili-Stuffed Sweet Potato

Makes: 1 Serving

1. Roast a whole sweet potato in a 400°F oven until it is easily pierced with the tip of a knife. Warm a can of vegetarian chili in a small pot. Slice open sweet potato and top with chili.
2. Top with a couple of dollops of sour cream, chopped cilantro, and pumpkin seeds.
3. Squeeze on some lime juice.

6. Dried Whole Grains

Brown rice, whole-grain pasta, and especially quinoa offer convenient, high-fiber energy.

• Quinoa delivers 8g of plant protein per cooked cup, cooks in 15 minutes, and stores well in the fridge for 3–4 days.
• Use it in sides, salads, soups, egg dishes, or even muffins.
• Black bean pasta is another powerhouse with 25g protein + 13g fiber per serving.

7. Unsalted Nuts & Seeds

Perfect for snacking or topping:

• Add to yogurt, smoothie bowls, salads, cereals, and baked goods.
• Nuts give you healthy fats, vitamin E, and minerals like copper, selenium, and magnesium.
• Chia seeds boost fiber, omega-3s, and magnesium — great in oatmeal or smoothies.

8. Canned Tuna & Other Fatty Fish

A go-to non-perishable protein source:

• Packed with omega-3s, protein, and vitamin D.
• Use in sandwiches, pasta dishes, grain bowls, or potato bakes.
• Salmon, sardines, anchovies, and herring are equally nutrient-rich options.

9. Canned Tomato Products

Versatile and nutrient-dense:

• Use in pasta, chili, soups, shakshuka, or over grilled protein.
• Tomatoes provide vitamin C and lycopene, a powerful antioxidant more readily absorbed from cooked forms.
• Choose low-sodium marinara or crushed tomatoes when possible.

10. Canned Fruits & Vegetables

A convenient way to maintain micronutrients when fresh produce isn’t available.

• Most canned items offer 45–90% of your daily vitamin C.
• Add them to smoothies, yogurt, oatmeal, salads, or desserts.
• Choose fruit packed in water or juice with no added sugar, and avoid heavy syrups.
• Unsweetened applesauce, mandarin cups, and squeeze-pack blends are great for quick nutrition.

Make Healthy Eating Easier—Anytime, Anywhere

Convenience foods don’t have to derail your diet. With the right picks, they can actually support your fitness goals, keep you energized, help you build muscle, and make healthy eating easier than ever.

Stock your pantry smartly, mix and match these staples, and you’ll always have the foundation for quick, nutritious meals — no stress, no drive-thru, no excuses.