During the week, people often bring their lunch to work. So, naturally, lunch often includes foods that are fast to make, like leftovers, a frozen home-cooked meal, a main dish salad or a sandwich. It’s still important to make sure that your lunch is properly balanced, so you make it through the afternoon.
Here are some examples of simple, balanced meals.
A balanced and nutritious lunch includes:
One food from each food group:
-
A protein food
Examples: chicken, lentils, tofu, beans, pork, tuna, salmon, shrimp, nuts, cheese, veggie pâté, yogourt, milk, etc.
-
A grain product
Choose whole grains where possible, because they make you feel fuller longer.
Examples: bread, pasta, rice, couscous, bagel, crackers, muffin, etc.
-
A vegetable
Examples: carrot, tomato, pepper, cucumber, celery, etc.
-
A fruit
Examples: banana, apple, orange, grapes, fruit compote, dried fruit, tomato, asparagus, etc.
-
A glass of milk or milk alternative
Examples: yogourt or fortified soy beverage
You can also have some water to make sure you stay hydrated.
Examples of a balanced lunch
Sandwich with salmon spread
A sandwich is made up of bread and toppings. But there are many possible combinations.
- Vary your bread: tortilla wrap, pita, baguette, sliced bread, bagel, English muffin, hamburger bun, etc.
Choose whole grains where possible, because they make you feel fuller longer.
- Choose protein-based toppings: eggs, chicken, tuna, cheese, hummus, veggie pâté, lunch meat, tofu, etc.
Protein will help you feel full until your next meal or snack.
- For a balanced meal, accompany your sandwich with cut vegetables, a salad or soup. You can even add slices of apple or pear to your sandwich for a little sweet crunch.
- For dessert, choose yogourt or a milk- or soy-based pudding.
Recipes:
Vegetable soup
Soups can take on all kinds of different flavours, depending on the foods, herbs and spices that go into it. It’s also a perfect way to use up fading veggies.
- For a complete meal, make sure to add some kind of protein like chicken or lentils, or serve the soup with hard-boiled eggs or some cheese.
- To round off your meal, you can add leftover rice or pasta right into the soup, or serve the soup with bread or crackers.
- Finish your lunch with a milk-based dessert, or some fruit and a glass of fortified soy beverage.
Recipes:
Other “on the go” lunch ideas
- A main dish salad with yogourt:
- Lettuce, tomato, cucumber, pepper, carrot, celery, etc.
- Canned fish, grilled chicken, beans, marinated tofu, etc.
- Rice, couscous, quinoa, macaroni or other types of short pasta
- Cut vegetables and crackers with a tofu spread, cheese and fruit
- Pasta with a meat sauce, a piece of fruit and some cheese
- Leftovers from the day before, with a fruit smoothie
Writing: Fondation Olo
Scientific review : Lyson Gélinas, nutritionist, Dt.P., M.Sc.
