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7 lunch ideas for a busy week

01.14.2019

As we all know, making your own lunch is not only economical, but also much healthier than what you can eat in a restaurant or cafeteria. On the other hand, this action that is repeated about 365 times a year can become redundant, especially if we like it to be done fast! We can quickly get bored of the typical ham-cheese sandwich.

To rekindle the inspiration, here are 7 lunch ideas that you can mostly do with the essentials of the pantry, without breaking the bank, and quickly!

1- Quick soup in a Mason jar

Combine 1 tbsp of chicken broth powder, a few pieces of vegetables (eg broccoli, cauliflower, beans, grated carrots or other), leftover meat cut into small pieces and ½ cup of egg Ramen style noodles. When it's time for lunch, add 2 cups of boiling water and you're done!

2- Wrap with eggs or tuna

Mix together 2 hard-boiled eggs (or 1 can of tuna), 1 teaspoon of mayonnaise, 1 teaspoon of plain yogurt and a little pepper. Spread on a pita or tortilla bread with a lettuce leaf and a few slices of bell peppers! * Flavor tip: add 1 tbsp of Relish or a bit of Sriracha style hot sauce!

3- Buddha bowl

This simple salad with added grains and protein is also a good way to empty your fridge! Take a brown rice or quinoa base and add ½ cup of grated red cabbage, ½ cup of corn, 1 grated carrot, a source of protein of your choice (tofu, tempeh, meat or seafood) and 1 tbsp of vinaigrette of your choice.

4- Tuna pasta salad

After cooking the pasta, add a lot of vegetables (bell peppers, broccoli, cauliflower, carrots, cucumber, etc.), a box of canned tuna, a few green onions to taste, 1 tsp olive oil, 1 tbsp lemon juice and pepper.

5- Bean salad

To a can of mixed beans, add diced cucumbers, 1 diced green apple, 1 chopped green onion and 1 tbsp of vinaigrette. * Flavor tip: Add some dried cranberries or raisins for more punch!

6- Moroccan couscous

Did you know that it's just a matter of adding 1 cup of hot water to a cup of couscous in order to make it cook in 5minutes? Afterwards, you can add ½ cup chickpeas, ¼ cup raisins, 1 grated carrot and a few cubes of zucchini. * Flavor tip : when cooking couscous, add ½ teaspoon of cumin and ½ teaspoon of curry for a Moroccan style.

7- Poké Bowl

This meal from Hawaii does not require much preparation. It consists of cooking ¾ cups of rice and adding 1 tbsp. rice vinegar. Then, add your favorite vegetables (eg corn, avocado, red cabbage), fruit (eg mangoes, pineapple, strawberries) and a choice of fish or seafood (eg salmon, tuna, shrimps). For the sauce, mix 1 tsp. mayonnaise with 1 tbsp. plain yogurt and add a little Sriracha and ginger.

Contacting your nutritionist - dietitian is the first step towards achieving your goals !

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