{"id":9557,"date":"2019-08-20T10:00:30","date_gmt":"2019-08-20T14:00:30","guid":{"rendered":"https:\/\/blog-well.ca\/?p=9557"},"modified":"2026-07-02T11:51:20","modified_gmt":"2026-07-02T15:51:20","slug":"monday-friday-lunch-ideas","status":"publish","type":"post","link":"https:\/\/well.ca\/blog\/monday-friday-lunch-ideas\/","title":{"rendered":"Monday to Friday Lunch Ideas"},"content":{"rendered":"<section class=\"wpb-content-wrapper\"><p>[vc_row css_animation=&#8221;&#8221; row_type=&#8221;row&#8221; use_row_as_full_screen_section=&#8221;no&#8221; type=&#8221;full_width&#8221; angled_section=&#8221;no&#8221; text_align=&#8221;left&#8221; background_image_as_pattern=&#8221;without_pattern&#8221;][vc_column][vc_column_text]It&#8217;s back-to-school season and everyone is looking for ideas both for their kids, and of course for themselves! Check out the infographic for a few of my favourites to get you through the week &#8211; and then keep scrolling for some of the recipes!<!--more--><a href=\"https:\/\/blog-well.ca\/wp-content\/uploads\/2017\/08\/Lunch-Ideas-graph-1.png\"><img decoding=\"async\" class=\"alignnone size-full wp-image-9632\" src=\"https:\/\/blog-well.ca\/wp-content\/uploads\/2017\/08\/Lunch-Ideas-graph-1.png\" alt=\"\" width=\"3000\" height=\"2501\" srcset=\"https:\/\/well.ca\/blog\/wp-content\/uploads\/2017\/08\/Lunch-Ideas-graph-1.png 3000w, https:\/\/well.ca\/blog\/wp-content\/uploads\/2017\/08\/Lunch-Ideas-graph-1-300x250.png 300w, https:\/\/well.ca\/blog\/wp-content\/uploads\/2017\/08\/Lunch-Ideas-graph-1-768x640.png 768w, https:\/\/well.ca\/blog\/wp-content\/uploads\/2017\/08\/Lunch-Ideas-graph-1-1024x854.png 1024w, https:\/\/well.ca\/blog\/wp-content\/uploads\/2017\/08\/Lunch-Ideas-graph-1-700x584.png 700w\" sizes=\"(max-width: 3000px) 100vw, 3000px\" \/><\/a><\/p>\n<h5>Tuesday: New Age Minestrone<\/h5>\n<p class=\"p4\"><span class=\"s1\">Makes 12\u00a0<\/span>full servings | Lasts 3 months in freezer | Lasts 2 days in the fridge | Prep time: 25 minutes | Total time: 60 minutes<\/p>\n<h4 class=\"p12\"><strong><a href=\"https:\/\/blog-well.ca\/wp-content\/uploads\/2017\/08\/shutterstock_52146748.jpg\"><img decoding=\"async\" class=\" wp-image-9609 alignright\" src=\"https:\/\/blog-well.ca\/wp-content\/uploads\/2017\/08\/shutterstock_52146748.jpg\" alt=\"\" width=\"409\" height=\"273\" srcset=\"https:\/\/well.ca\/blog\/wp-content\/uploads\/2017\/08\/shutterstock_52146748.jpg 4272w, https:\/\/well.ca\/blog\/wp-content\/uploads\/2017\/08\/shutterstock_52146748-300x200.jpg 300w, https:\/\/well.ca\/blog\/wp-content\/uploads\/2017\/08\/shutterstock_52146748-768x512.jpg 768w, https:\/\/well.ca\/blog\/wp-content\/uploads\/2017\/08\/shutterstock_52146748-1024x683.jpg 1024w, https:\/\/well.ca\/blog\/wp-content\/uploads\/2017\/08\/shutterstock_52146748-700x467.jpg 700w\" sizes=\"(max-width: 409px) 100vw, 409px\" \/><\/a><\/strong>What\u2019s In It?<\/h4>\n<ul>\n<li class=\"p12\">1 Spanish onion, cut into large cubes<\/li>\n<li class=\"p12\">1 tablespoon extra virgin olive oil<\/li>\n<li class=\"p12\">1 1\/2 teaspoon sea salt<\/li>\n<li class=\"p12\">1 tablespoon dried oregano<\/li>\n<li class=\"p12\">4 cups filtered water or stock<\/li>\n<li class=\"p12\">1 bay leaf<\/li>\n<li class=\"p12\">1 butternut squash, peeled and cut into medium cubes<\/li>\n<li class=\"p12\">3 parsnips cut into medium cubes<\/li>\n<li class=\"p12\">1 clove garlic, chopped finely<\/li>\n<li class=\"p12\">1 sweet potato, cut into large cubes<\/li>\n<li class=\"p12\">3 ribs celery cut into large cubes<\/li>\n<li class=\"p12\">1 large zucchini or 2 small zucchini, cut into small chunks<\/li>\n<li class=\"p12\">1 bunch of chard, cut into bite size pieces<\/li>\n<li class=\"p12\">1 cup soaked and cooked kidney beans (optional)<\/li>\n<li class=\"p12\">1\/2 cup cooked Tinkyada brown rice macaroni noodles (optional)<\/li>\n<\/ul>\n<h4 class=\"p12\">How It\u2019s Made<\/h4>\n<ol>\n<li class=\"p12\">In a small pot, saute onion and garlic in oil with salt until soft.<\/li>\n<li class=\"p12\">Add oregano and saute a few more minutes.<\/li>\n<li class=\"p12\">Add water and bay leaf.<\/li>\n<li class=\"p12\">Add vegetables in order given: squash, parsnips, sweet potato. Wait approx 10 minutes, then add celery and zucchini.<\/li>\n<li class=\"p12\">Turn up the heat until water bubbles, then lower and simmer covered for 40-45 minutes.<\/li>\n<li class=\"p12\">Stir vegetables until squash falls apart, or press squash up against the side of the pot to break it down.<\/li>\n<li class=\"p12\">Add in chopped chard.<\/li>\n<li class=\"p12\">Cover and simmer for 10 minutes. Add kidney beans and noodles. Stir a few more times and serve.<\/li>\n<\/ol>\n<p>For a smoother texture, simmer squash separately until soft (in 1-2 cups of water), and puree in a food processor. Add squash to the soup for the last 10 minutes of cooking.<\/p>\n<h4 class=\"p13\">Delicious Knowledge by Marni<\/h4>\n<p class=\"p14\">Tomatoes can be harsh on the digestive system, so opting for the creamy, rich and nourishing texture of butternut squash is a much better option. It loads the soup full of vitamins and minerals. Along with all the other veggies, whole grain pasta, and beans, this soup eats like a meal! And also tastes great the next day!<\/p>\n<h5>Thursday:\u00a0Quinoa Tabbouleh<\/h5>\n<p>Makes 8 full servings | Lasts 4 days in the fridge | Prep time: 10 minutes | Cooking time: 25 minutes<\/p>\n<h4 class=\"p3\"><strong><a href=\"https:\/\/blog-well.ca\/wp-content\/uploads\/2017\/08\/Quinoa-Tabule.jpeg\"><img decoding=\"async\" class=\" wp-image-9608 alignright\" src=\"https:\/\/blog-well.ca\/wp-content\/uploads\/2017\/08\/Quinoa-Tabule.jpeg\" alt=\"\" width=\"441\" height=\"295\" srcset=\"https:\/\/well.ca\/blog\/wp-content\/uploads\/2017\/08\/Quinoa-Tabule.jpeg 640w, https:\/\/well.ca\/blog\/wp-content\/uploads\/2017\/08\/Quinoa-Tabule-300x200.jpeg 300w\" sizes=\"(max-width: 441px) 100vw, 441px\" \/><\/a><\/strong>What\u2019s In It?<\/h4>\n<ul>\n<li class=\"p3\">1 cup rinsed quinoa<\/li>\n<li class=\"p3\">1 large cup of chickpeas<\/li>\n<li class=\"p3\">1\u20442 cup chopped red onion<\/li>\n<li class=\"p3\">1\u20444 cup chopped fresh parsley<\/li>\n<li class=\"p3\">1\u20444 cup chopped fresh mint<\/li>\n<li class=\"p3\">1 bunch of spinach, finely chopped into shreds<\/li>\n<li class=\"p3\">1 cucumber, seeded and chopped into small pieces<\/li>\n<li class=\"p3\">1 cup shredded carrots (or you can use cherry tomatoes, sliced in halves or quarters)<\/li>\n<\/ul>\n<p class=\"p3\"><strong>Dressing:<\/strong><\/p>\n<ul>\n<li class=\"p3\">1 large clove garlic<\/li>\n<li class=\"p3\">1 teaspoon dry basil<\/li>\n<li class=\"p3\">Pepper to taste<\/li>\n<li class=\"p3\">2 tablespoons lemon juice<\/li>\n<li class=\"p3\">1 tablespoon Filsingers apple cider vinegar<\/li>\n<li class=\"p3\">1 teaspoon Nude Bee honey<\/li>\n<li class=\"p3\">2 teaspoons tahini or Dijon mustard<\/li>\n<li class=\"p3\">1\u20444 cup olive oil<\/li>\n<\/ul>\n<h4 class=\"p3\">How It\u2019s Made<\/h4>\n<ol>\n<li class=\"p3\">Rinse quinoa and strain through a fine mesh strainer. Add rinsed quinoa to a pot and heat over medium-low heat for 2 to 3 minutes or until water has evaporated. Add 2 cups of water with a pinch of sea salt and bring to a boil.<\/li>\n<li class=\"p3\">Simmer quinoa for 15 minutes until all the water has been absorbed.<\/li>\n<li class=\"p3\">Turn off heat; let sit for a minute or two. Then remove quinoa and spread out on a plate to cool.<\/li>\n<li class=\"p3\">Place into a bowl and combine with chickpeas, onions, tomatoes, cucumbers, spinach, parsley, and mint.<\/li>\n<li class=\"p3\">Mix dressing and toss with the quinoa mixture, and gently stir from the bottom up.<\/li>\n<\/ol>\n<h4 class=\"p4\">Delicious Knowledge by Marni<\/h4>\n<p class=\"p5\">Quinoa is a tiny seed that is light and easy to prepare. It is high in protein and tastes great in many recipes! This salad makes a great lunch, snack or dinner. Easy to pack up in a container or send it with the kids to school for lunch!<\/p>\n<h5>Friday: Brown Rice Pesto Pasta<\/h5>\n<div class=\"page\" title=\"Page 1\">\n<div class=\"layoutArea\">\n<div class=\"column\">\n<p>Makes 8 full servings | Lasts 3 days in the fridge | Prep time: 5 minutes | Cooking time: 20 minutes<\/p>\n<h4><strong><a href=\"https:\/\/blog-well.ca\/wp-content\/uploads\/2017\/08\/shutterstock_595921109.jpg\"><img decoding=\"async\" class=\" wp-image-9610 alignright\" src=\"https:\/\/blog-well.ca\/wp-content\/uploads\/2017\/08\/shutterstock_595921109.jpg\" alt=\"\" width=\"288\" height=\"432\" srcset=\"https:\/\/well.ca\/blog\/wp-content\/uploads\/2017\/08\/shutterstock_595921109.jpg 4912w, https:\/\/well.ca\/blog\/wp-content\/uploads\/2017\/08\/shutterstock_595921109-200x300.jpg 200w, https:\/\/well.ca\/blog\/wp-content\/uploads\/2017\/08\/shutterstock_595921109-768x1151.jpg 768w, https:\/\/well.ca\/blog\/wp-content\/uploads\/2017\/08\/shutterstock_595921109-683x1024.jpg 683w, https:\/\/well.ca\/blog\/wp-content\/uploads\/2017\/08\/shutterstock_595921109-700x1049.jpg 700w\" sizes=\"(max-width: 288px) 100vw, 288px\" \/><\/a><\/strong>What\u2019s In It?<\/h4>\n<ul>\n<li>1 package of Tinkyada brown rice pasta<\/li>\n<li>3-5 portobello mushrooms, sliced<\/li>\n<li>2 tablespoons balsamic vinegar<\/li>\n<li>1 tablespoon olive oil<\/li>\n<li>1 bunch of spinach<\/li>\n<\/ul>\n<p><strong>Pesto sauce:<\/strong><\/p>\n<ul>\n<li>1 bunch or 2 cups of fresh basil<\/li>\n<li>1\u20444 cup olive oil<\/li>\n<li>1-2 cloves garlic<\/li>\n<li>2 tablespoons lemon juice<\/li>\n<li>1 teaspoon mellow barley miso<\/li>\n<li>1 tablespoon raw honey<\/li>\n<li>1\u20444 cup hemp seeds<\/li>\n<li>Salt and pepper to taste<\/li>\n<\/ul>\n<h4>How It\u2019s Made<\/h4>\n<\/div>\n<\/div>\n<div class=\"layoutArea\">\n<div class=\"column\">\n<p><strong>For the pesto:<\/strong><\/p>\n<\/div>\n<\/div>\n<div class=\"layoutArea\">\n<div class=\"column\">\n<ol>\n<li>Grind the hemp seeds in a food processor<\/li>\n<li>Add remaining ingredients and process for a few minutes un l well combined.<\/li>\n<\/ol>\n<p><strong>For the pasta:<\/strong><\/p>\n<ol>\n<li>Boil a pot of water<\/li>\n<li>Add sea salt and cook pasta un l tender or al dente about 7-10 minutes.<\/li>\n<\/ol>\n<p><strong>For the mushrooms:<\/strong><\/p>\n<ol>\n<li>Slice mushrooms and toss in a bowl with balsamic vinegar and olive oil.<\/li>\n<li>Spread on a baking sheet or in a glass dish and roast in the oven for 15-20 minutes at 300F, OR saute\u0301 on the stove for 5-10 minutes.<\/li>\n<\/ol>\n<p><strong>Putting it together:<\/strong><\/p>\n<ol>\n<li>In a large pot, on a medium or low heat combine the pesto with the cooked pasta, add in the mushrooms and spinach.<\/li>\n<li>Stir a few minutes un l the spinach has wilted and is cooked into the pasta.<\/li>\n<\/ol>\n<h4>Delicious Knowledge by Marni<\/h4>\n<p>Pesto is a fun, easy sauce to make. It is full of chlorophyll and protein. The miso gives it a \u201ccheesy\u201d flavour. Pesto tastes great on anything from brown rice pasta, quinoa, to homemade pizza crust, on wraps or simply as a dip for veggies. If beans are added to this recipe it will give your pasta a hearty boost of protein and fiber and make each bowl of pasta more filling!<\/p>\n<\/div>\n<\/div>\n<\/div>\n<p>[\/vc_column_text][\/vc_column][\/vc_row]<\/p>\n<\/section>","protected":false},"excerpt":{"rendered":"<p>[vc_row css_animation=&#8221;&#8221; row_type=&#8221;row&#8221; use_row_as_full_screen_section=&#8221;no&#8221; type=&#8221;full_width&#8221; angled_section=&#8221;no&#8221; text_align=&#8221;left&#8221; background_image_as_pattern=&#8221;without_pattern&#8221;][vc_column][vc_column_text]It&#8217;s back-to-school season and everyone is looking for ideas both for their kids, and of course for themselves! Check out the infographic for a few of my favourites to get you through the week &#8211; and then keep scrolling for some of the recipes!<\/p>\n","protected":false},"author":97,"featured_media":9633,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_exactmetrics_skip_tracking":false,"cybocfi_hide_featured_image":"","footnotes":""},"categories":[1318,1317],"tags":[],"class_list":["post-9557","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-backtoschool","category-lunch-dinner"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Monday to Friday Lunch Ideas - WellBeing by Well.ca<\/title>\n<meta name=\"description\" content=\"Check out this infographic for a few of my favourite lunch ideas to get you through the week - and then keep scrolling for some of the recipes!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/well.ca\/blog\/monday-friday-lunch-ideas\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Monday to Friday Lunch Ideas - WellBeing by Well.ca\" \/>\n<meta property=\"og:description\" content=\"Check out this infographic for a few of my favourite lunch ideas to get you through the week - and then keep scrolling for some of the recipes!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/well.ca\/blog\/monday-friday-lunch-ideas\/\" \/>\n<meta property=\"og:site_name\" content=\"WellBeing by Well.ca\" \/>\n<meta property=\"article:publisher\" content=\"http:\/\/facebook.com\/wellca\" \/>\n<meta property=\"article:published_time\" content=\"2019-08-20T14:00:30+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-07-02T15:51:20+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/well.ca\/blog\/wp-content\/uploads\/2017\/08\/shutterstock_279492743-1024x683.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"683\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Marni Wasserman, Nutritionist, Chef, &amp; 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