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healthy snacks at 7 eleven


So, we’ve all been there, and we’ll all be there again at some point. 

Sometimes we manage to get stuck away from the house, end up starving, and we don’t have a snack with us.

When this situation coincides with us also being on a road trip far outside of town or it being late at night, early in the morning, or a holiday, there may very few options for a snack besides fast food or a convenience store.

What do you do if you need to find a non-junk food option?  Make the best of the situation, of course!

That means making healthier choices even when we’re in the worst nutritional situations.

Of course there are dozens of snack options like chips in a convenience store, but not all will help you meet your goals.  Instead of giving in and eating junk food or fast food, we can still eat well, even with few healthy snack options available to us.

My advice? When choosing convenience store snacks, seek out protein sources and pair them with vegetables or fruit if possible!  These will help you fill up and stay satiated, whereas a carb fix might just make you hungrier sooner.

Any of these options make great afternoon snacks for on the go too, as they are portable and convenient!

convenience store snacks


Once you start looking, it’s not tough to find healthy snacks for on the go, even in a gas station or convenience store.

Here are 11 healthy options you can find in 7-Eleven stores or any gas station:

1)      Nuts

Nuts are a snack you can find at almost ANY convenience store in a small, snack-size package.  Go for peanuts, almonds or cashews.  Raw or roasted are great, but avoid candied or honey-dipped options.  If available, try to choose a nut that’s lower in sodium as convenience store nuts tend to be heavily salted.  Watch portion sizes (just a few nuts can really add up!) and eat with a fresh fruit and you’ll feel satiated for several hours! These are one of the best vegan snacks and protein sources available if you follow a vegan diet.


2)      Chocolate Milk

Chocolate milk is actually the post-workout recovery drink of many fitness enthusiasts and there’s a reason why!  It’s high in protein and it also contains some carbs, so it will give you the energy boost you need and help you feel full!

3)      Granola Bar or Protein Bar

Do proceed with caution on your granola bar choices, because some granola bars have more of a ‘candy bar’ nutritional profile.  Anything covered or drizzled in chocolate or some type of frosting probably contains a bunch of sugar.  Look for a granola bar with around 200 calories per serving, one that’s made with whole grains (like oats) and has low amounts of sugar. When it comes to protein bars, you also need to read the ingredient list, but they can be a great on-the-go snack for when fresh food isn’t readily available.

4)      Yogurt

Most convenience stores will carry a variety of dairy products including yogurt cups, and sometimes you can even find Greek yogurt which often contains upwards of 15g of protein per cup.  Any type of yogurt will do in a pinch, but if you’ve got a selection, go for a non-fat yogurt with fruit in it for the leanest, healthiest snack possible. Also choosing a yogurt with as few grams of sugar as possible is a safe bet!

yogurt snack

5)      String Cheese Sticks

String cheese sticks, cheddar cheese cubes or cheddar string cheese are a great on-the-go snack that can be paired with apples, meat sticks or nuts to create a healthy, filling mini-meal if needed!  If there you find a low-fat cheese option, all the better!

6)      Bananas or a Fresh Fruit Cup

Healthier snack choices are available in 7-Eleven and many other convenience stores, including fresh fruit and fruit cups.  Take advantage of this healthier trend among convenience stores and enjoy!

7)      Jerky or Salami Sticks

Beef jerky or salami sticks are excellent portable protein sources that can be found in mini-marts.  When combined with some fruit, a granola bar or a bit of cheese, they can make an excellent meal that can be eaten in a car.  If you have options, try to choose jerky or meat sticks with fewer grams of fat.



Trail Mix

A star among packable snacks, trail mix contains a perfect mix of carbs in the form of dried fruit, and nuts, an excellent source of protein and healthy fats.  Keep your eye on portion sizes because nuts are high in calories and have many grams of fat.

9)      Canned Tuna in Water

Canned tuna in water is my favorite gas station snack product.  You can’t ask for a better lean protein source than tuna.  Enjoy your tuna with some whole grain crackers, a bit of cheese or some fruit and you’ve got the perfect snack.

10)   Sandwiches

7-Eleven and other convenience stores offer a number of sandwiches under 400 calories, including some leaner options like chicken breast or turkey sandwiches.  The only downside to the sandwiches is that the condiments are already on them, so not as easy to control. The upside is that the nutrition information is right there on the sandwich box, making your choice easier.

11)   Veggie Cups or Salads

Along with its fruit cup options, 7-Eleven and other mini-markets have begun to include veggie cups and fresh salad in their offerings.  Many large gas station mini-marts do offer some salads, sometimes even with a hard boiled egg or chicken inside.  Also, if fast food is your only option, most chains offer some kind of fresh salad.  Go easy on the dressing, and you’ve got yourself a healthy, low calorie snack or meal.

fresh salad small

Looking for a nutrition plan that helps you make the best choices for your fat loss and nutrition goals?  Our X-Factor Meal Plan that comes with every one of our ATHLEAN-X programs makes it easy for you!

There’s no counting, measuring or tracking involved!  Check out this helpful tip for how to divide up your plate for best results, and then read on to see how our X-Factor Meal Plan helps you tailor your nutrition to your specific goals!

If you’re looking for a complete training and nutrition program, check out our ATHLEAN-X programs to see which one is the best fit for your goals and fitness level.