The Healthiest Packaged Non-Perishable Meals

So you need to pack a lunch, but you are not going to be able to store it in a fridge AND you want to eat healthy! What do you do? For occasions like these, you can use healthy packaged non-perishable meals like the ones on the list below!

Lacy Ngo, MS, RDN, the owner of Mindfulness in Faith, LLC, is one of the top experts in faith-based mindfulness and nutrition. Ngo is the author of several books including The Nourishing Meal Builder, The Nourishing Meal Builder: the Gluten-Free, Dairy-Free Edition, Faith, Mindfulness, & Nutrition, and Mindfulness in Faith and Freezer Meals.

But first a little background…

For those of you that don’t know me, my name is Lacy, and I’m a registered dietitian and owner of Mindful Vending (a dietitian owned and operated healthy vending company). In our vending machines, we provide all kinds of nourishing snacks and packaged non-perishable meals. These are some of the healthiest packaged non-perishable meals and entrees on the market!

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As the owner of Mindful vending, it is my job AND passion to search for the healthiest snacks and packaged non-perishable meals available. I am constantly looking for snacks and entrees to meet a variety of needs. If it is our there, I want to find it!

Since I have to keep a healthy snack and entrée database for my company anyway, I thought it might be helpful to share my lists here as well. So browse all the categories and find the snacks and meals that best fit with your needs and wants.

So here they are… (Scroll down to read the eleventh post in this series, The Healthiest Packaged Non-perishable Meals ).

You want to pack a healthy lunch, but you are not going to be able to store it in a fridge… You can use healthy package non-perishable meals like these portable meals and entrees.

What Makes a Healthy Packaged Non-Perishable Meal?

You don’t have to eat this perfect combination every single time you eat a meal, but in general, when I am putting together a meal I want the meal to:

Be filling: I want something that is going to be able to “hold me over” and give me the energy I need to rock my day!
Have a protein, a complex carb or whole grain, and a fruit and/or vegetable
Provide essential and beneficial nutrients.

Based on these criteria, below are some of the…

Healthiest Packaged Non-perishable Meals

1. Tuna Pouches + Whole Grain Crackers + Poshi Vegetables OR Raw Vegetables

Two of the best ways to get DHA and EPA Omega-3 on-the-go is with Tuna and Salmon pouches. I currently have two favorite brands: Wild Planet and Starkist pouches. Tuna pouches are the perfect on-the-go Omega-3 snack or even lunch, especially if you pair it with a healthy cracker.

Starkist Tuna Creations

The Starkist Tuna Creations are wild caught, gluten free, and come in single serving packets. They have about 15-17gm of protein and only 70-90 calories per packet. They are not only a great source of omega-3s and protein, but also B12. Because of the protein, these packets are super filling; thus, may help with weight loss.

Wild Planet Tuna Pouches

Wild Planet Tuna is also a great source of protein and DHA and EPA Omega-3s. Tuna by Wild Planet also comes in single serving packets and are wild caught. They have a simple ingredients list with the first ingredient being low mercury tuna. The protein helps with satiety, which can aid in weight loss. According to the Wild Planet website, they do not use gluten of any form in their products.

Poshi Marinated Vegetables

Vegetables are sometimes not the most portable snack….unless you get these A-mazing Poshi Marinated Vegetable Snack packs! These snacks are gluten free, low in calories and made of simple ingredients with the first ingredient being, you guessed it, vegetables! They have zero added sugar, zero sugar, and zero trans fat. My favorite is the marinated artichoke hearts!

Vegetables

Diets high in fruits and vegetables have been shown to reduce the risk of all sorts of diseases and conditions like Alzheimer’s, Dementia, heart disease, stroke, and cancer. In fact, the diets of people who live in the Blue Zones mostly consist of beans, legumes, fruits, vegetables, nuts, and whole grains. Blue Zones are defined as areas or regions that have lower rates of chronic disease and have reported higher satisfaction with their quality of life and well-being. So if we want to have a diet that more closely resembles the Blue Zones, we should be incorporating more vegetables (and fruits, whole grains, nuts, and legumes) into our meals AND snacks! Raw vegetables make a great on-the-go gluten free and nut free snack. You can pair them with hummus to get some added protein!

2. Starkist Wild Caught Salmon + Whole Grain Crackers + Poshi Vegetables OR Raw Vegetables

Salmon is another DHA and EPA Omega-3-rich fish. Fortunately, you can also get ready-to-eat wild caught Starkist Salmon pouches for those times you don’t have time to grill a salmon. These pouches are only 70-90 calories per packet and have 13-14 gms of filling protien. They are also gluten free and a good source of Vitamin B12. Pair the salmon with a healthy cracker to get a quick snack or lunch on-the-go. Add Poshi Marinated Vegetables or raw vegetables to get a delicious complete meal! See Meal idea number 1 for all the deets about Poshi Marinated Vegetables and raw vegetables.

3. Campbell’s Well Yes! Sipping Soups + Whole Grain Crackers + Dirt Kitchen Vegetables or Vegetables

Campbell’s Well Yes! Sipping Soups are super portable vegan-friendly soups, and since you sip them, you don’t even need to take a spoon with you! These soups are made with simple ingredients including nutritious vegetable purees. Some of their sipping soup flavors include:

Roasted Red Pepper and Tomato
Butternut Squash and Sweet Potato
Sweet Corn and Roasted Poblano
Harvest Carrot and Ginger
Tomato and Sweet Basal

You can pair them with a high protein cracker and chip and some Dirt Kitchen snacks to make it a more complete meal!

Learn more about Dirt Kitchen

I am super excited about this snack! They are made out of simple ingredients with the first ingredient being dried vegetables! Some of the flavors include: Green Beans + Roasted Almonds with Lemon + Butter +Garlic Seasoning AND Zucchini + Roasted Chickpeas + Pistaccios with Sea Salt + Black Pepper. These Dirt Kitchen snacks are high in filling protein and fiber, and are gluten free.

4. Tasty Bite Mains + Tasty Bites Brown Rice

Tasty Bites are packaged non-perishable meals meaning that they do not need to be refrigerated. All you need is a microwave and your healthy Indian dish can be ready in 60-90 seconds. You literally just open the pouch and place the whole pouch in the microwave for 60-90 seconds, and it is done! Some of my favorites are the Indian Channa Masala made with chickpeas, tomato, and spices; the Indian Kashmir Spinach; and the Indian Punjab Eggplant. These portable packaged non-perishable meals are made with simple nutritious ingredients with the first ingredient being foods like spinach, eggplant, or tomatoes depending on which one you get.

5. Happy Inside Cereal + Horizon Organic Milk with DHA Omega-3 + Fruit

Happy Inside Cereal

This Happy Inside Cereal is a crunchy cereal that is 100% whole grain and is a good source of probiotics, prebiotics, antioxidants, and fiber. Ingredients include whole grain barley (the first ingredient) and dried fruit.

Benefits of Probiotics:

Support Digestive heath
Support immune function
Have anti-inflammatory properties
Help with mood and mood disorders like depression, anxiety, stress
Reduce cognitive decline and the risk of Alzheimer’s and Dementia
May aid in addiction recovery
Promote a healthy heart

Horizon Organic Milk with DHA Omega-3

I love these kid-friendly Horizon Organic Milk with DHA Omega-3 single serve “juice” boxes. You do not have to refrigerate them so you can carry them with you! They are a great source of protein and calcium as well, and you can get them in vanilla or chocolate flavor. I particularly like these little boxes for my kids because I haven’t been able to get my 6 year old and 9 year old to like salmon or tuna just quite yet. So this is a way to make sure they are getting their Brain-boosting Omega-3s.

Did you know that According to research, Omega-3s:

May help with joint Pain/arthritis
Has anti-inflammatory properties
May help with ADD/ADHD symptoms
May improve energy levels/ fatigue
Help with mood and mood disorders like depression, anxiety, and stress
Reduce the risk of heart disease
Improve Gut microbial health and gut inflammation
May reduce cognitive decline and the risk of Alzheimer’s and Dementia
May improve memory
Aids in addiction recovery

Did you also know the Omega-6 to Omega-3 ratio in our diet should be around 1:1? The ratio in the American diet is closer to 16:1 or higher!!! So the take home message is EAT MORE OMEGA-3s and Omega-3 snacks!!!

Fruits or Fruit Cups

Fruits and vegetables are about the healthiest snack you can get! In fact, they are probably one of the best choices when it comes to snacks and meal sides! Fruits are packed with antioxidants, vitamins, minerals, and filling fiber. Plus, fruits are low in calories so eating fruits can aid in weight loss. So although they are not “packaged,” fruits like bananas, apples, oranges, grapes, and fruit cups or pre-portioned mixed fruit containers make perfect on-the-go snacks or meal side.

Antioxidants have so many benefits:

May decrease the risk of cancer
Have anti-inflammatory properties
Promotes a healthy gut
Reduces the risk of heart disease and stroke
May reduces cognitive decline and the risk of Alzheimer’s Disease, Dementia
Helps with mood disorders like depression, anxiety, stress

6. Kodiak Cups + Fruit

Kodiak Cups

These Kodiak Cups are 100% whole grain and high in protein whether you get the Flapjacks cups, Oatmeal cups, Brownie Cups, or Muffin Cups. They also come in all sorts of flavors from Peanut Butter Chocolate Chip Oatmeal to Mint Chocolate Brownies. My kids love the classic flapjack cups! I cannot emphasize enough how delicious these Kodiak Cups are! And when you pair them with fruit, you have a perfect packaged non-perishable meal!

7. Protein Bar + Fruit

I am not going to list a specific protein bar here (kind bars are the example used in the picture) because their are so many bars I like. (You can find some the heathiest protein bars here.) Nutritious protein bars are a perfect portable snack because you don’t even need a microwave! And when you add another side like a piece of fruit or a fruit cup, you get a quick “hold you over” meal!

8. Nuts and Train Mixes + Fruit

Nuts and trail mix with a side of fruit can make a fantastic on-the-go meal. Some of my favorite nuts and trail mixes are discussed below:

Mega Omega Power Up Trail Mix, Antioxidant Power Up Trail Mix and Goji Power Up Trail Mix

The Mega Omega Power Up Trail Mix contains a mixture of standout ingredients like walnuts, almonds, cranberries, pumpkin seeds, and dried mango. The Antioxidant Power Up Trail mix has raisins, dark chocolate, walnuts, blueberries, pecans, and cranberries. With ingredients like these, these trail mixes are great sources of protein, antioxidants, healthy fats, and Omega-3s. According to the Power Up website, all their products are gluten free as well.

Emeralds Almonds, Walnuts, and Cherries

Any product with Walnuts is going to be a good source of Omega-3. Walnuts also have anti-inflammatory properties. I picked this particular product because not only does it have Walnuts, but this mix is one of the tastiest I have tried. These Emeralds have a simple ingredients list and 0 mg sodium. I also like that these filling snacks come in pre-portioned 100 calorie packs so they can aid in weight loss as well. They are also a good source of protein, vitamins, minerals, healthy fats and antioxidants as well. According to the packaging, Emerald Nuts are certified gluten free.

Below are a few possible benefits (according to research) of antioxidant rich snacks and omega-3 rich snacks:

May help with mood disorders like depression, anxiety, stress
May improve energy levels/ fatigue
Promote a healthy immune system
May improve GI Inflammation
Aid in addiction recovery
Promote healthy gut bacteria and bacteria balance.
Has anti-inflammatory properties
Promote healthy digestion
May reduce joint pain and arthritis inflammation
Reduce the risk of heart disease and stroke
Help you feel full after eating; thus, helps with satiety and weight loss
Protects against diabetes
May help with ADD/ADHD symptoms
Reduce cognitive decline and the risk of Alzheimer’s and Dementia
May improve memory
Has cancer fighting properties

Did you know the Omega-6 to Omega-3 ratio in our diet should be around 1:1? However, the ratio in the American diet is closer to 16:1 or higher. So the take home message is EAT MORE OMEGA-3s!!!

Skinny Dipped Almond

Skinny Dipped Almonds, oh, how I love thee. They are the perfect combination of antioxidant-rich dark chocolate and almonds. They have less sugar than other candies and no added sugar at all. The first ingredient of this filling snack is almonds. Skinny Dipped Almonds are also a great source of protein and healthy fats, and I love that you can get these gluten free snacks in a mini 60 calorie pre-portioned snack as well.

Orchard Valley Trail Mix

I love all of Orchard Valley Harvest nut mixes! Oh my goodness, I want some right now! Nuts are a great source of antioxidants, super filling protein, and healthy fats as well so you really can’t go wrong with antioxidant rich snacks featuring wholesome nuts as the main ingredient!

Wonderful Pistaccios

Pistaccios are lower in calories compared to other nuts, and high in protein, healthy fats, fiber, antioxidants, vitamins (especially B6), and minerals. With nutrients like these, Pistaccios are a fantastic snack option! They are gluten free as well!

9. Jerky + A Healthy Cracker + Fruit

Think Jerky

When you have a nut allergy, finding a non-perishable protein product that you can eat on-the-go can sometimes be tricky. Fortunately, Jerky is a fantastic protein source that you can carry with you! Think Jerky is my favorite Jerky brand right now. Their Beef Jerky is made with grass-fed beef, and their Turkey Jerky is made with free-range turkey. Think Jerky also has no added nitrates/nitrites, no added antibiotics, and no added hormones, and Think Jerky is gluten free as well! But my favorite thing about the Think Jerky is the taste. They have some of the most delicious flavors I have ever tasted! Think Turkey Jerky is in several of our healthy vending machines, and let me tell you, we have to re-stock this Jerky regularly!

One thing you want to be aware of is that Jerky tends to be higher in salt. So you will want to take that into consideration. However, the higher salt content can be beneficial for athletes.

Jerky as a Sodium Replacement for Athletes

Athletes who have competed or trained for over an hour should begin replenishing their electrolytes, especially sodium content. When we sweat, we lose water AND salt. We know that lack of water can be dangerous so we often make sure we are drinking plenty of water during an athletic performance. However when you replenish the water in your body WITHOUT replenishing the salt in your body, the sodium content in your body becomes diluted. So the problem is not only that you lost sodium in your sweat, but also that the sodium-to-water ratio becomes out of balance as you drink more and more water. This is called hyponatremia.

Unfortunately symptoms of hyponatremia are similar to symptoms of dehydration so someone may think they are dehydrated and drink more water when, in fact, they are actually experiencing symptoms of hyponatremia. Drinking more water WITHOUT sodium makes the hyponatremia worse. Symptoms of hyponatremia includes dizziness, lethargy, thirst, headache, nausea, cramps, irritability, and in severe cases even coma and death. Notice the similarity of the symptoms to the symptoms of dehydration. The take home message is that water is crucial! We should drink water throughout any athletic event no matter how long the event. However, if the athletic even is over an hour, we should be replacing our electrolytes (like salt and potassium) as well. So Jerky can be a nice component to a post workout meal.

10. Seeds of Change Quinoa and Brown Rice + Jerky + Pashi Vegetables

Like the Tasty Bites packets, these packets do not need to be refrigerated and can be heated up in only 90 seconds! They make the perfect packaged non-perishable meal.

The star ingredients are, of course, the fiber, protein, and vitamin-rich quinoa and brown rice.

Quinoa has many benefits. It’s a prebiotic (Prebiotics feed gut bacteria and promote a healthy gut), antioxidant, and whole grain. Quinoa is a good source of iron and has anti-inflammatory properties. Because of quinoa’s antioxidant and prebiotic properties, eating quinoa may improve brain function and reduce the risk of Alzheimer’s and Dementia; improve immune function; and even help with mood, depression, stress, and anxiety. Quinoa may also reduce the risk of cancer and aid in addiction recovery.

11. Seeds of Change Quinoa and Brown Rice + Biena Chickpea Snack + Poshi Marinated Vegetables

Biena Chickpea Snack

We have discussed the Seeds of Change Quinoa and Brown rice and the Poshi Marinated vegetables earlier, but we haven’t talked about the Biena Chickpea Snacks yet. This protein and fiber-rich snack has zero sugar (the original flavor), zero trans fat, and is gluten free. Biena Chickpeas are made of simple ingredients with the first ingredient being chickpeas. This filling snack is also a good source of folate and magnesium.

Take Home Message

Diets rich in antioxidants, Omega-3, probiotics, fiber, vitamins and minerals have been linked to reducing the risk or alleviating the symptoms of a multitude of conditions like:

Heart Disease & Stroke
Diabetes
Inflammation
Rheumatoid Arthritis
Fibromyalgia
GI Problems like bloating, distention, stomach pain, cramps, constipation, diarrhea, GERD, heartburn & gas
IBS, IBD, & SIBO
Migraines & headaches
Fatigue
Frequent colds and illnesses
Alzheimer’s and Dementia
Autoimmune Diseases
Mucus drainage and phlegm
Allergies
Lack of brain focus and attention
Memory problems
Joint Pain
Hormone Imbalance
Mood disorders like depression, anxiety, and stress
Acne
Insomnia
Inability to lose weight
Crohn’s disease
Lupus
Celiac disease
MS
Parkinson’s

These nutrients are found in many of the packaged non-perishable meals listed above as well as in wholefoods like whole grains, vegetables, fruits (make sure to include berries), nuts, seeds, fermented vegetables, kefir, kombucha, miso, kimchi, sauerkraut, yogurt, lean meats, and fish (especially salmon and tuna). Make sure you are eating these wholefoods regularly to get the most out of your diet.

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