When you need to eat something, there’s only one defense against fast food restaurants: be prepared!

Lunch ideas

1. Low-sodium vegetable or minestrone soup
2. Veggie chili
3. Tuna salad with low-fat mayonnaise, diced celery, lemon juice and peppercorns in a whole wheat tortilla
4. Whole wheat pita with turkey, hummus, dried tomatoes, feta cheese and spinach
5. Quinoa salad with red beans, broccoli, coloured pepper and carrot dice. Add some roasted almonds and have a fruit for dessert.

​Low-carb snacks

1. Some vegetables and a hard-boiled egg
2. 30 g of cheese 20% M.F. or less
3. 1/3 cup (75 ml) of edamame beans and 2 teaspoons (10 ml) of homemade dressing​

Snacks containing about 15 g of carbs

1. An apple and a tablespoon (15 ml) of peanut butter
2. Half a whole wheat pita and two tablespoons (30 ml) of guacamole
3. Half a cup (125 ml) of fruit salad without added sugar
4. Half a cup (125 ml) of Greek fruit yogurt

Take a moment during the weekend to plan menus and package individual servings of fruits, vegetables, cheese cubes, etc.

For children (or for the kid in you!), prepare a small serving of low-fat popcorn, a few animal crackers or a stick of string cheese.