Isabelle Huot Docteure en nutrition vous propose des idées de repas et de collations à intégrer dans la boîte à lunch. En collaboration avec la Boulangerie St-Méthode.


Collaboration with St-Méthode Bakery

Back to school is upon us and it rhymes with the return of the lunch box. Pro tips for a balanced lunch!

The lunch box must include a main meal and one or more snacks.

The main meal

It will include a source of lean protein, a whole grain cereal product and at least two different colored vegetables. You can opt for a sandwich, a main salad or even a lunch to be reheated in the microwave or stored in a thermos.

The source of protein: vegetable proteins (chickpeas, tofu, TVP, tempeh, lentils) or even poultry, tuna, salmon, eggs, cheese, nuts, seeds.

The source of cereal products: bread that contains wholemeal flour (In the rangeHarvest of St-Méthode, grandma's style bread with old-fashioned ground grains is especially popular with children), quinoa, brown rice, buckwheat noodles, whole-wheat pasta.

Vegetables: they are all welcome, we like to vary the colors (yellow, orange, red, green) and flavors and above all eat local.


For a balanced snack, choose nutritious, fresh and minimally or unprocessed foods. It is made by combining a carbohydrate source with a protein source. Carbohydrates provide energy quickly, while protein contributes to the feeling of satiety and support over a longer period. The presence of fiber also contributes to satiation. For proteins, we favor low-fat dairy products or their substitutes and lean or vegetable proteins (eg nuts, seeds, legumes).

Some ideas :

  • Whole wheat cheese toast
  • Fruit and yogurt
  • Raw vegetables and hummus
  • Vegetable juice and cheese
  • Whole grain crackers with cheese spread
  • A smoothie made with fruit, milk and hemp seeds


Proper hydration is essential at all times to optimize the level of concentration. To stay hydrated, bring water that can be flavored with herbs, berries, etc.

Finally, we always think of putting an ice-pack type cooling block to ensure optimal preservation of perishable foods and prevent food poisoning. As a bonus, we use reusable containers and bottles to reduce our waste!s!

In summary :

  • A balanced lunch should include a lunch and one to several snacks.
  • The lunch will include a source of lean protein, a whole grain and vegetables of various colors.
  • The snack will be composed of carbohydrates and proteins, a question of being well satiated.
  • Sufficient hydration is essential for concentration.

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  • Isabelle Huot Docteure en nutrition

    @Isabelle : Effectivement Isabelle! Merci pour votre beau commentaire. :)

  • Isabelle martel

    Ces vraiment intéressent comme sa tout la famille peu manger sainement partout

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