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Icône mielleux

SWEET Profile

Sweet tooth! You like your wheat side, but to you, the sweet side is where it's at.

MEAL IDEAS

Drinks: 1% chocolate milk, sugar-free coffee, soy beverage

MONDAY

Meal: Turkey pita and low-sodium vegetable juice

Dessert: Homemade granola bar and grapes

TUESDAY

Meal: Ham, lettuce and cheese tortilla with raw veggies and yogurt dip

Dessert: Fruit salad and two pieces of dark chocolate (70% or more)

WEDNESDAY

Meal: Pasta salad with tuna and vegetables

Dessert: Homemade oat muffin with fruit yogurt

THURSDAY

Meal: Fruity sandwich with low-sodium ham, green apple and low-fat cheese (Allégro 4%, for example)

Dessert: Low-fat date cookie

FRIDAY

Meal: Tuna salad wrap with raw veggies

Dessert: Homemade cake made with applesauce (as a substitute for sugar)

Conseils mielleux
  • Avoid refined sugars (sweets, soft drinks, pastries, fruit juices, store-bought granola bars, cakes, etc.).
  • Opt for foods such as fruits, chocolate containing 70% or more cacao, carbonated water and homemade juices.
  • Eat foods featuring complex sugars in moderation (white pasta, potatoes, white bread, etc.).
  • Choose whole-grain pasta and bread. Here's an idea that will delight your guests: replace white pasta with spaghetti squash. Delicious!
  • Forget about traditional white sugar and reinvent your recipes by replacing it with natural sugars such as maple syrup or honey. Also, use homemade applesauce to sweeten your muffins and cakes.
Icône traditionnel

TRADITIONAL Profile

Salt: a must-have at mealtime! Just a pinch is sure to enhance your eating experience.

MEAL IDEAS

Drinks: Low-sodium vegetable juice, low-sodium tomato juice, carbonated water without added salt

MONDAY

Meal: Mixed legumes (low-sodium if canned), homemade olive oil-based dressing, cucumber, corn, tomato, bell pepper and grapes, with healthy crackers (Triscuit, for example)

Dessert: Homemade tapioca pudding with fresh fruit

TUESDAY

Meal: Whole-wheat pita with vegetables, avocado and low-fat cheese (Allégro 4%, for example)

Dessert: Plain Greek yogurt with fresh fruit and low-sugar granola

WEDNESDAY

Meal: Homemade Thai shrimp soup (tofu, rice noodles and vegetables), with raw veggies and kale chips

Dessert: Healthy granola bar

THURSDAY

Meal: Vegetable, barley and beef soup (homemade low-sodium broth)

Dessert: Healthy granola bar and fruit compote with no added sugar

FRIDAY

Meal: Chicken and rice salad with oranges (or other fruits, such as cranberries), nuts and low-fat cheese

Dessert: Fresh fruit of your choice

Conseils traditionnel
  • Let go of store-bought prepared meals and canned foods. Frozen vegetables are a smart choice that will also save you a ton of time!
  • Avoid store-bought soups and opt for homemade broths. When cooking a whole chicken, keep the cooking stock and add some fresh spices or herbs. You'll soon forget about the popular brands!
  • Be careful when choosing low-fat foods! These often contain added salt to enhance the taste. Choose low-sodium foods.
  • Watch out for cold cuts—they're chock-full of salt! Opt for chicken, ham and turkey without added salt.
Icône généreux

RICH Profile

Fatty foods? Why not? You love rich foods and enjoy uncompromising flavours.

MEAL IDEAS

Drinks: 1% or skim milk, carbonated water with natural flavour (add berries, lemon juice, cucumber or mint leaves)

MONDAY

Meal: Small can of seasoned tuna, whole-wheat ciabatta and raw veggies

Dessert: Mixed nuts and dried fruits with plain Greek yogurt and a drizzle of honey

TUESDAY

Meal: Green salad with chicken and homemade dressing made from low-fat yogurt, and raw veggies

Dessert: Homemade oatmeal cookie with fresh fruit

WEDNESDAY

Meal: Homemade mini pita pizza with vegetables, chicken and low-fat cheese (Allégro 4%, for example)

Dessert: Fruit salad and homemade vanilla pudding

THURSDAY

Meal: Lemon chicken breast (skinless) with green salad

Dessert: Greek yogurt with berries

FRIDAY

Meal: Mediterranean quinoa salad (tomatoes, olives, onion, cucumber, feta cheese and cubes of tofu or beef)

Dessert: Homemade fruit compote (apples, raspberries, strawberries and blueberries)

Conseils généreux
  • Avoid puff pastry, pies and crusts. Use salad leaves or rice paper, which will have the added bonus of giving your meal more visual flair!
  • Combine your whole-wheat pasta with tomato sauce or a homemade sauce made with olive or hazelnut oil. These are good options to replace cream-, butter- or mayonnaise-based sauces.
  • Reduce your intake of processed and saturated fats. Go for the good fats found in fish, nuts, good oils, avocados, etc.
  • Opt for foods with less than 20% fat.
  • Choose foods that are baked, steamed or grilled rather than breaded or fried. On top of adding a lot of fat, breading and frying alters the nutritional properties of food.
Icône équilibré

BALANCED Profile

Balance is the key to good health! Healthy eating is one of life's great pleasures.

MEAL IDEAS

Drinks: Water with natural flavour (add berries, lemon juice, cucumber or mint leaves), carbonated water, coffee without sugar

MONDAY

Meal: Corn salad with vegetables, ham and low-fat cheese (Allégro 4%, for example)

Dessert: Fresh fruit with plain Greek yogurt and a drizzle of honey

TUESDAY

Meal: Shrimp or salmon sandwich with raw veggies

Dessert: Homemade oatmeal cookie

WEDNESDAY

Meal: Quinoa salad with vegetables, chicken or beef and low-fat cheese

Dessert: Fruit salad

THURSDAY

Meal: Vegetable and shrimp, chicken or tofu stir-fry (cooked with olive oil) with wild rice

Dessert: Greek yogurt with berries

FRIDAY

Meal: Whole-grain pasta salad with celery, shallots, shrimp and light mayonnaise

Dessert: Two pieces of dark chocolate, 70% or more

Conseils équilibré
  • Make sure to drink enough water—about seven to eight glasses per day. Find natural ingredients to flavour your water.
  • Choose dark, colourful vegetables for more vitamins and antioxidants.
  • Incorporate healthy snacks between meals to optimize and stabilize your energy levels.
  • Limit your caffeine intake.