Hard-boiled egg (available in salad bars); black-bean dip with baked tortilla chips and sliced bell peppers; honey yogurt for dessert.

Whole-grain pita stuffed with hummus and sprouts; string cheese; an apple.

Packaged brown-rice sushi with salmon or tuna; spinach-and-orange salad dressed with sesame oil, rice vinegar, and salt.

Instant noodle bowl or ramen (to cut sodium, use half the seasoning packet or replace the water with low-sodium broth); stir in leftover or salad bar veggies, cilantro, and a drizzle of roasted sesame oil.

Can of low-sodium lentil soup; whole-grain baguette topped with feta and sliced tomato.