When I find myself in this situation, I try to go to a grocery store and get a sandwich. I have them leave off the mayo and other dressings. I get whole wheat bread and a lean meat choice (such as turkey). Sometimes, I have them put on a little avocado to add some heart healthy fat. Deli sandwiches can be big, so I either eat half of the sandwich (with a piece of fruit) or, if I eat the whole sandwich, I eat a light dinner.