Autumn is synonymous with returning to school for children and returning to work after the summer holidays. The routine resumes its course with some small irritants for some like the preparation of the lunch box. Here are some tips to change the eternal ham and mustard sandwich.

Prepare in advance

Missing your time in the morning to prepare your lunch? Here are some tips to help you. First, take a few minutes to return from the grocery store or the weekend to prepare things in advance. Cutting vegetables for raw vegetables, cooking chicken to add to a sandwich or salad, or cooking homemade muffins for snacking are just a few examples of things you can add to meals quickly. You can also cook larger portions at dinner so you have leftovers for the next lunchtime. In this way, no need to provide time in the morning, the meal is already ready!

No need to be a great chef

It is not necessary to spend hours in the stove to make healthy meals. With only a few foods on hand, it is possible to design a nutritious meal in two steps, three movements! For example, a dinner consisting of a salad, mini whole wheat pitas and a canned tuna is a complete meal. Just have each of the following: vegetables, proteins (eg meat, fish, eggs, cheese, yogurt, etc.) and starchy foods (eg, potato, crackers, bread, pasta, rice, etc. .). The combinations can then vary depending on what you have in your refrigerator and your pantry.

Do not forget the snacks!

It is important to remember to plan snacks for the day. It's when we have a snack between two meals and we have nothing in the lunch box that the muffins of the cafeteria become more attractive … For a nutritious snack, here is the winning combination: 1 source of carbohydrates and 1 source of protein. The carbohydrates will give you energy while the proteins will support you. Here are some examples of such combinations: grapes and cheese cubes, dried fruits and nuts, whole wheat crackers and peanut butter, and so on.

Here are some suggestions for simple, quick recipes that can be prepared a few days in advance:

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Majorie Demers,
nutritionist at the Pavilion of the heart

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