Eating well

Examples of a balanced lunch

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