On days when we don’t have time to make lunch or our Zoom meetings run back-to-back, we opt for a deconstructed lunch.
But is this type of meal healthy? The answer is yes, if we choose the right foods. They will provide our bodies with the necessary nutrients and maintain our energy until the next meal.
In brief
- A deconstructed meal can be just as nutritious as a complete meal.
- The secret: cover the 3 food groups in Canada’s Food Guide (vegetables and fruits, whole grains, and protein foods).
- Aim to make half of your choices vegetables and fruits.
- Add a source of protein to stay full until dinner.
- Keep perishable foods cold with an insulated bag.
How to put together a balanced deconstructed meal
We simply need to make sure we snack on foods from the three groups in Canada’s Food Guide: vegetables and fruits, whole-grain foods, and protein foods. And that’s it!
- Vegetables and fruits: about half of your meal.
- Whole grains: crackers, bread, rice cakes, oatmeal squares…
- Protein foods: cheese, yogurt, nuts, tofu, eggs, hummus…
10 food ideas to bring along
- A Zenit energy square
- Ready-to-eat vegetables: baby carrots, cherry tomatoes, mini cucumbers…
- A can of reduced-sodium vegetable juice
- Mixed nuts
- Cheese sticks
- A drinkable yogurt or an individual-sized yogurt
- A container of silken tofu or hard-boiled eggs
- Fruits that require no preparation: apple, peach, pear, banana…
- Whole-grain crackers in a small bag
- A bottle of water
Safety tip: perishable foods (cheese, yogurt, eggs, tofu) should be kept cold with an insulated bag and an ice pack.
Here’s to speed and health! That’s what it means to be at Zenit. For more ideas, also read lunch box planning.
Frequently asked questions
Is a deconstructed meal healthy?
Yes, if it contains foods from the 3 groups in Canada’s Food Guide: vegetables and fruits, whole grains, and protein foods.
What should I put in a no-cook lunch?
Raw vegetables, fruit, whole-grain crackers, cheese, yogurt, nuts, hard-boiled eggs or hummus, and a snack such as an energy square.
How long can a lunch stay out of the refrigerator?
Perishable foods should not remain at room temperature for more than 2 hours. Use an insulated bag with an ice pack.
Danielle Dubois, nutritionist
Founder of Zenit Nutrition
References
- Health Canada. Canada’s Food Guide, 2019. guide-alimentaire.canada.ca
- Government of Canada. Food safety tips for lunch boxes. canada.ca