Mangez Québec

Quick and Healthy Lunches

With the summer under way, seasonal fruit and vegetables are abundant. What could be more delightful than taking advantage of their freshness by integrating more of them into your menu? It is recommended to consume between seven and ten servings of fruit and vegetables a day. Lunch is a good opportunity to eat more seasonal farm produce. Here are a few tips to help us to meet our nutritional needs.

First, get organized!

Fruit and vegetables need to be visibly ready if we are to consume more of them. As soon as you get home from grocery shopping, make sure to precut your vegetables and fruit before putting them in the fridge. Why not cut a few extra while you are preparing the evening meal so that you will have more for the next day?

Fruit and vegetables: more than health on the menu!

Recognized above all as sources of vitamins, fruit and vegetables also enable us to meet our daily needs. In addition to having a very high water content, they are full of fibre, which contributes to satiety and facilitates weight control. It is recommended that we eat vegetables at every meal; they should cover half of the plate. As for fruit, it provides rapidly absorbed carbohydrates, the best way to increase energy.

The essentials

To make healthy lunches, always be sure to have healthy food on hand in your pantry and fridge.

Some must-haves:

Different types of bread (e.g. pita, tortilla, English muffin, sliced bread, bagel)

Lettuce (e.g. mesclun, escarole, romaine, endive, spinach)
Fresh herbs
Various precut vegetables
Partially skimmed cheeses
Hard-boiled eggs

Dijon mustard
Balsamic vinegar
Lemon juice
Lime juice
Light vinaigrette
Olive oil
Light mayonnaise


Low-sodium vegetable juice
Unsweetened fruit juice
Milk or enriched soya drink

Diversity, simplicity and pleasure on the weekday menu!

The best way to incorporate fruit and vegetables into our diet, especially for people who have trouble eating them separately, is to add them directly to dishes. Here is a quick lunch menu rich in fruit and vegetables.

A quick lunch menu for a week during which vegetables and fruit have the place of honour.


Tortilla with Tuna and Local Apples

Whole wheat tortilla
Canned tuna
Apple, sliced
Endive leaves
Light mayonnaise

Plain Greek yoghurt


Quinoa and Chicken Salad

Chicken, cooked and cubed
Cucumbers from the garden, cubed
Red/yellow peppers, chopped
Mesclun salad
Lime juice
Canola oil

Strawberry tapioca


Summer Vegetable Frittata

Tomatoes from the garden, sliced
Green zucchini, diced
Mini eggplant, diced
Light feta cheese

½ of a wheat pita
Carrots from the garden

Fresh blueberries with maple syrup


Antioxidant Salad

Mesclun salad
Red cabbage
Bocconcini, sliced
Strawberries, sliced
Almonds, slivered
Fresh mint
Balsamic vinegar
Drizzle of olive oil

Rye crackers
Light cheddar cheese

Plain yogurt and dried cranberries


Pork and Raspberry Sandwich

Wheat ciabatta
Pork tenderloin, cooked and sliced
Dijon mustard
Drizzle of honey
Crushed raspberries

Fresh Tomato Salad:
Tomatoes, cubed
Radishes, cubed
Fresh basil
Drizzle of olive oil
Balsamic vinegar

Dessert: Strawberries with honey and fresh mint

As well as including our favourite fruits in meals, we can easily transport them for nutritional snacks. To feel full longer, you can add a source of protein, for example, cheese, nuts, yogurt or cottage cheese.

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