How to prepare a healthy and nutritious lunch?

How to prepare a healthy and nutritious lunch?

Audrey Rouby

The summer is over and the holidays too, now it's the return of the office and the lunch boxes. Preparing the famous lunches is a chore for some of us. And if you want it to be healthy, nutritious and satisfying, then this can become a real headache. Fortunately, you will find in this article some tips to ensure that your lunches are nutritious and good.

Full lunch

Before filling the lunch box, think about it holistically so that it contains all the necessary nutrients so that you feel full at the end of the meal and avoid afternoon cravings. Your lunch should be made this way: half fruit and vegetables, one quarter protein and one quarter grain products.

The role of protein is to provide energy and support. So that your lunch contains enough, here are examples of portions to respect:

  • 2 eggs
  • 90 grams of meat (about the size of the palm of your hand)
  • 150 g tofu
  • ¾ cup of legumes

It is often mistakenly believed that a plate should contain as much protein as possible, but in reality the body cannot assimilate more than 30 grams of protein per meal.

Incorporate an additional source of energy that will complement protein with grain products that contain carbohydrates (whole wheat bread and pasta, crackers, etc.

To make sure you eat a balanced lunch as often as possible, you can plan meals at the start of the week and prepare a few ingredients in advance such as cooked chicken or quinoa, pre-cut vegetables, and fruit that will always be close at hand.


The sandwich has become a staple in the lunch box. It is very filling when it is composed of foods rich in dietary fiber and healthy proteins. Go for whole grain, oatmeal, or quinoa breads.

Do you find the sandwiches boring? Vary the types of bread so that it is renewed each time. Bagel, baguette, wrap, you’re spoiled for choice.

It is better to limit cold cuts in the preparation of your sandwiches. Cold cuts like ham, salami or proscuitto, for example, contain protein, but they are also very fatty and salty. Instead, replace deli meats with meat such as chunky chicken, veggie pâté, sliced ​​roast beef or even leftover fish.


If eating a salad at lunchtime means you are hungry for the afternoon, maybe this one deserves a little tune-up.

Here's what it might contain:

  • Lettuce, vegetables and various fruits
  • Hard boiled eggs
  • Cubes of cheese (mozzarella, cheddar, feta, etc.)
  • Nuts (pecans, cashews, almonds, etc.)
  • Meat or fish from the day before in pieces (steak, pulled pork, salmon, etc.)
  • Vegetable proteins (chickpeas, lentils, beans, etc.)
  • Grain products (short whole wheat pasta, quinoa, couscous, etc.)
  • Squash cubes are an interesting alternative to grain products since they are rich in carbohydrates.

Complete your lunch with pieces of pita bread or crackers.


The box of cookies in the pantry is very tempting, but a store-bought chocolate cookie is quickly eaten… and quickly digested. For a healthy and supportive dessert that will satisfy you, opt for fruit and yogurt. Does this option seem unattractive to you? Concoct a layer of fruit and yogurt in a transparent bowl that will be most appetizing. You can also grate a little chocolate on your yogurt or use vanilla or coconut yogurt as a dip for your fruit. By pre-cutting the fruits, they will also be more attractive. Drizzle apple pieces with a little lemon juice and sprinkle with cinnamon for a delicious apple pie taste.

© 2021 The French Gourmet. Any reproduction prohibited without the authorization of the author.

Add a comment

* Comments must be approved before being displayed.