How a nutritionist turns processed foods like fish sticks into protein and fiber-packed meals

Sophie Gastman tries to balance protein, fiber, carbs, and healthy fats in every meal, and she's not scared to use convenience foods and store-cupboard staples when she's low on energy or time.

"There's a lot of guilt that comes with buying certain ingredients," Gastman, a nutritionist who fights misinformation and the author of "Find Your Healthy," told Business Insider.

Leaning on store-bought foods like fish sticks might be the difference between you making a homemade meal and ordering takeout, Gastman said.

"In nutrition, it's never black and white. There's always the middle ground," she said.

Gastman shared the three convenience foods she leans on to make quick, nutritious meals.

Fish sticks

On days she's feeling exhausted or nostalgic, Gastman reaches for the jumbo fish sticks she always has stocked in her freezer.

She typically throws them into her air fryer with some chopped potatoes to make homemade fries, and pairs them with peas.

In about 15 minutes, she has a plate filled with protein from the fish, and fiber and nutrients from the peas and potatoes.

Tinned fish

Tinned fish is having a moment because it's versatile, high in protein and healthy fats, and minimally processed.

"I always have tinned fish. I've got tuna, sardines, mackerel, salmon, literally always," Gastman said.

She chucks them onto a salad, smashes them on toast, or stirs them through a stir-fry or a bowl of rice.

"You could literally put them on anything," she said.

Instant noodles

Gastman always keeps instant noodles in her cupboard.

She likes to have hers with edamame beans, which she always has in the freezer, frozen dumplings, an egg, and whatever veggies she has on hand.

Gastman asks herself, "What can I add to a very basic meal, like an instant noodle, to make it a bit more balanced?"