Sardines in boxes, hard eggs, frozen vegetables, starchy foods … A dietician reveals her best tips to eat well when we lack time. Ideal for Express Break at the office and at home.
Sardines in box, hard and starchy eggs are welcome
If the big chains such as Picard constitute very good options at the lunch break, it is possible to compose a balanced plate, at the office or in telework, without spending hours in the kitchen.
“”Eating quickly doesn’t necessarily mean eating badly“Confirms Julie Boët, dietician-nutritionist.”Even with 10 minutes in front of you, it is possible to have a balanced meal by bringing the three essential pillars: proteins, carbohydrates, lipids and a portion of vegetables“.
The idea is to have “Simple bases, express foods and preparing transportable meals“, She continues.
For proteins, “Think of options ready to consume such as: a few hard-boiled eggs (prepared in advance), mackerel nets or boxes in boxes (rich in omega-3), slices of white or turkey ham, ready-to-use tofu, or even roasted chicken remains. These foods have the advantage of being quick, satisfying and nourishing” advises the specialist.
In terms of complex carbohydrates, think of the complete wraps, slices of rye, rice or quinoa precuited in sachets, or pasta cooked in advance. “These options offer a base to quickly compose a balanced meal”, says the dietician.
For vegetables, keep raw vegetables on hand (grated carrots, radishes, cherry tomatoes, cucumber, young shoots …) or use natural frozen vegetables, which you can cook quickly in the microwave or in the pan. “The jars of grilled vegetables or cold bottles in bottles can also be occasionally unleashed”, she says.
Some express meal ideas
Whether you want to prepare your meals yourself – or buy them ready for the supermarket – keep these few balanced meal ideas to the mind. They will serve you daily benchmarks, especially in case of inspiration.
- Wrap complete with Houmous, chicken strips, raw vegetables, arugula;
- Salad composed in quinoa, lenses, hard eggs, grilled peppers and its lemony yogurt sauce;
- Express omelet (in the microwave or in the pan) with frozen vegetables and cheese;
- Walk sandwich with tuna, fresh cheese, cucumber rings and salad;
- Warm bowl with full rice, vegetables (frozen then pan -fried), mustard mackerel.
Once your choice is defined, don’t forget to integrate into this dish “A quality fat (olive oil, avocado, flax or squash seeds) for the intake of good lipids “, underlines Julie Boët.
“”If the meal time is short, be sure to chew well and ask yourself, even 10 minutes. This break helps digestion and feeling of satiety. Preparing your meal the day before or in dual portion at dinner can be an excellent habit for saving time while preserving the nutritional quality of your meals. Finally, always take a bottle of water and, if necessary, a fruit or some oilseeds in snacks. Eat quickly, yes, but always with balance! “she concludes.