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Handy Lunches Ideas

Whether it’s the start of the school year or you are returning to work after a vacation, lunches can be a real headache. What’s the first thing that comes to mind? Sandwiches, of course. They often come in very handy because they don’t require a lot of preparation and are easy to bring anywhere. However, soon enough we get tired of them. Here are some meal ideas to prepare interesting lunches in minutes!



Sandwiches remain a classic, but you can add a little twist by using different breads:

Rye bread, flatbread, tortilla, pita, bagel, panini, ciabatta, kaiser, submarine bun, English muffin, etc.

You can also vary your protein source:

Chicken/turkey breast, ground beef, eggs, seasoned tofu, fresh fish or canned tuna, or shrimp for the more adventurous.

Switch up your seasonings:

Humus, light mayonnaise, mashed avocado, tofu spread, tzatziki, pesto, etc. (See the article My Top 4 Lunch Condiments, by Alyssa Fontaine.)

I would also like to share a recipe I like from Metro’s Web site: Cooked Ham Sandwich with Apple.


Pasta dishes (or other)

Once again, the secret consists of using different kinds of starches:

Try different shapes of pasta, or try Shirataki noodles (very low in calories) or pasta made from legumes (Explore Asian).

Remember to add a source of protein for a satisfying lunch with less pasta.

I strongly suggest you try this Asian-style recipe: Thaï Rice and Chicken Salad.



Salad is not only synonym with greens; it can be prepared with starches or legumes if you want! An occasional light lunch can feel good from time to time. However, remember to pay attention to the type and quantity of salad dressing you use.

Here’s an example of a refreshing and tasty salad: Pepper and Feta Salad.


To complete your meal or use as snacks, add raw vegetables, fruits, yogurt (regular, Greek, or yogurt drinks), chewy bars, or homemade muffins and crackers to your lunchbox.




Marie-Eve Nadeau, P. Dt.

Marie-Ève Nadeau, Dt.P.

Member of the Ordre professionnel des diététistes du Québec and holder of a bachelor’s degree from McGill University, Marie-Eve joined the Nautilus Plus team in November 2012. Nutritionist since January 2013 and assistant manager at Delson’s centre, Marie-Eve has found a passion for exercise and sports nutrition. She is currently completing her studies with the International Olympic Committee and exercises regularly. She ran her first half-marathon in Ottawa in May 2014, and was thrilled by the experience! She strives to pass on her passion to her clients and loved ones. Her objective is to help her clients get the results they desire and motivate them to adopt a healthy life style. She creates weight loss support groups and holds conferences on motivation and how to plan shopping for groceries.

Handy Lunches Ideas is a post from I'm taking charge. I'm taking charge is a blog that aims to help people in their journey to fitness through articles on training, nutrition, motivation, exercise and healthy recipes.
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