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Working from home can be difficult. And the urge to snack can easily override your desire to prepare a well-balanced meal. Often, when at home, you have two options: heat up last night’s leftovers or assemble the ingredients you have on-hand and create a quick and delish lunch.
Here are a few tips on to make a tasty sandwich, delicious salad, or comforting bowl of soup . . . and learn how to take the time to enjoy your meal!

Stock up

When you take the time to meal plan, you ensure you have all the ingredients needed to create endless combinations to feel your plate with. When shopping at Les Marchés Tradition, opt for ingredients that are as little transformed as possible—they’re more filling and will help boost your concentration and productivity:

  • Various types of bread: baguette, pita, wraps, bagels, ciabatta, grain bread, whole-wheat bread.
  • Raw veggies: tomatoes, different types of salad, peppers, avocados, cabbage, cucumbers, carrots, radishes, celery. If you decide to chop your vegetables in advance, make sure to store them in airtight containers in the fridge.
  • Cooked veggies: green beans, beets, marinated artichokes and peppers, canned corn and palm hearts.
  • Pre-cooked starches: rice, couscous, quinoa, pasta, potatoes.
  • Cooked or canned legumes: chickpeas, lentils, white, red, or black kidney beans.
  • Protein: cooked chicken, raw or cooked ham, canned tuna, hard-boiled eggs, marinated and pan-fried tofu, cheese, hummus. Discover the secret to a great marinade here.
  • Homemade dressings and sauces: olive oil and balsamic vinegar, lemon-based, Asian dressing with toasted sesame oil and rice vinegar, creamy yogurt sauce, tahini dragon sauce, peanut butter sauce, with or without honey, maple syrup, or soy sauce. Get inspired by these delicious dressing ideas.
  • Condiments: mustard, hot sauce, homemade ketchup, capers, olives, fresh ginger.
  • Fresh herbs: cilantro, parsley, chives, basil.
  • Spices: curry, cumin, turmeric, pepper flakes.
  • Fresh fruit, nuts, or grains for the final touch.


Make yourself a one-of-a-kind sandwich by using different breads, sauces, spreads, cheese, charcuteries, and salad. You can also try less traditional pairings, such as Brie, pears, honey, and nuts. Or treat yourself to a timeless classic: avocado toast . . . but spice it up by adding a drop of hot sauce and a sprinkling of hemp seeds.


Hearty salads are colourful and pleasant to look at. And they’re so easy to make: simply combine a starch, a cooked vegetable, a raw vegetable, a source of protein, and lettuce. You can add walnuts, pumpkin seeds, or dried fruit. Season with a savoury dressing (we love dragon sauce) and enjoy!


Soup is a classic that’s comforting and can easily be made ahead of time. Before serving, top with croutons, hot sauce, or fresh herbs. For a heartier soup, toss in noodles or rice.


To really enjoy your lunch, stop working and take the time to eat your meal at the dining room or kitchen table. Drink lots of water—not too much coffee—and walk around or stretch a bit once after every meal.