Back-to-school season often means getting back into your usual routine, juggling a busy schedule… and packing lunches again! But eating well doesn’t have to make your days more complicated. To make life a little easier, the registered dietitians at our partner, ÉquipeNutrition, have put together more than 20 quick and easy recipes that are perfect for the back-to-school season.
Whether you’re looking for ideas for breakfast, snacks, lunches or dinner, these simple recipes will help you save time, keep your energy up and enjoy eating well every day.
1. Protein strawberry pancakes: a revisited classic
Need a breakfast that is both comforting and satiating? These homemade pancakes offer about 17g of protein and 4g of fiber per serving. The result: more stable energy and lasting satiety, without mid-morning cravings!
2. Peach and vanilla overnight oats: zero cooking, zero stress
Prepared the night before, this creamy oatmeal combines yogurt and peaches for about 25g of protein and 9g of fiber per serving. Tip: prepare several in advance for busy mornings, and vary the fruit according to the season (berries, apples, mangos).
3. Jar omelet: complete breakfast on the go
A simple and nourishing option that provides 18g of protein and 4g of fiber per serving. Pair it with a slice of whole wheat bread and a serving of fruit for an even more complete breakfast. Easy to transport, this grab-and-go omelet jar is perfectly suited for mornings on the go. Preparing a few portions in advance ensures you have a breakfast ready at any time.
4. Breakfast cheesecake in a jar: indulgent and balanced
Inspired by a popular trend, this breakfast version offers about 24g of protein and 13g of fiber. Its creamy and smooth texture is reminiscent of a real cheesecake! A quick option that is very interesting for satisfying a sweet tooth first thing in the morning, without compromising balance.
5. Vegan cretons made from TVP: high-protein and economical
With only 1g of fat per serving, these vegan cretons, made from textured vegetable protein (TVP) offer an interesting alternative to classic cretons! Quick to prepare, they freeze just as easily so you have an option on hand for busy mornings.
6. Protein strawberry-banana smoothie: quick and complete
A great classic revisited by the nutritionists-dietitians at ÉquipeNutrition, to offer a snack that is as delicious as it is nourishing. With 21g of protein and 6g of fiber, this smoothie helps sustain satiety and is an excellent option after a workout! Frozen fruit saves time while giving the mixture a naturally creamy texture.
7. Chocolate-cranberry energy balls: snack ready in advance
These little bites are perfect for refueling in the afternoon or after physical activity. No-bake and easy to prepare, they are also a great family activity. Prepare them in large batches: they keep easily in the fridge or freezer to simplify busy days.
8. Chicken cucumber rolls: fresh and high-protein
With about 30g of protein, these rolls offer a simple and very satiating snack. They also give a second life to leftover cooked chicken! Served with a yogurt dip, they become a flavorful snack or appetizer that combines freshness and satisfaction.
9. Vanilla frozen yogurt: express healthy dessert
Thanks to Greek yogurt, this frozen dessert offers an impressive 12g of protein per serving, while being a light option with only 3g of fat. Add a few fresh fruits or chocolate chips to vary the versions according to your desires!
10. Cheesecake-style cottage cheese mousse: only 3 ingredients
Craving a quick snack that tastes like dessert? This creamy mousse is ready in less than 5 minutes! Its creamy texture and cheesecake-like taste make it a perfect option to satisfy a sweet craving while promoting better satiety.
11. Mediterranean trout tortilla: ready in 5 minutes
This tortilla is perfect for a quick, fresh, and nourishing meal. No-bake, it combines the crunch of cucumber, the creaminess of tzatziki and feta cheese, and the protein richness of trout. With about 29g of protein and 6g of fiber, it offers a great balance for a satisfying meal. Complete it with a marinated cucumber salad!
12. Light carbonara pasta: a revisited classic
This revisited version of carbonara pasta retains all the creaminess and comfort of the original dish, while being designed to fit easily into a balanced diet. Prepared with simple ingredients, this express recipe is ideal for busy weeknights. Double the portions to have leftovers for your lunches the next day!
13. Shrimp asian nento: balanced and practical
This meal bowl is ideal to keep on hand for busy weeks. It combines rice, crunchy vegetables, edamame, and shrimp for a complete, colorful, and satisfying meal. Guaranteed satiety with its 34g of protein and 5g of fiber. The spicy yogurt sauce adds a creamy and tasty touch that enhances the whole thing.
14. Enriched veggie rice: simple and modular
A simple leftover rice can become the base of a balanced meal with a few well-chosen additions! This recipe allows you to integrate more vegetables into your menu. To make it a complete meal, just add a source of protein like chicken, shrimp, or scrambled eggs. A perfect solution for reducing food waste while simplifying meal preparation.
15. Hummus-crusted chicken: a simple recipe that impresses
This ultra-simple chicken recipe will quickly become a routine classic. The hummus crust adds a flavorful touch while allowing you to integrate legumes into the meal in an original way. Serve it with roasted vegetables and whole wheat pita bread, or with a quinoa tabbouleh to complete it!
16. Protein mashed potatoes: a more satiating version
This revisited mash is a simple way to enrich a classic side dish. With about 10g of protein per serving, it helps increase the meal's protein intake while maintaining a creamy and comforting texture.
17. Quinoa 3 ways: a versatile base for meals
Quinoa is a side dish that deserves to be rediscovered! This recipe offers three different ways to prepare it to add variety to meals without complicating preparation. It can be served as a side, added to a salad, or transformed into a meal bowl depending on the ingredients available. A great way to vary textures and flavors on a daily basis.
18. Oven-roasted frozen vegetables: the solution for busy days
Don't always have time to wash and chop a wide variety of vegetables? Frozen vegetables are your best friends! With some seasoning and a trip to the oven, they develop a whole new texture and impressive flavor. A great way to combine time savings and economy, without compromising on taste.
19. Radishes roasted with tahini: discovering a vegetable differently
This recipe offers an original way to cook radishes! The creamy tahini sauce adds a rich and tasty touch. A simple and elegant side that allows you to vary your vegetables and rediscover seasonal foods.
20. Go-to legume salad: guaranteed freshness
This legume salad is a simple and colorful option that easily adapts to a host of meals. It brings a lovely freshness to the plate while being rich in fiber and plant-based protein. It can be served as a side, added to a sandwich, or transformed into a more complete meal by adding tuna or a soft-boiled egg.
The back-to-school season often brings its share of changes and new routines... a balanced diet doesn't need to be complicated or add to your mental load! A few well-chosen recipes, a little preparation in advance, and versatile foods can make all the difference in daily life.
Need a support plan adapted to your goals, preferences, and reality? Make an appointment with a registered dietitian at ÉquipeNutrition to get personalised advice and build a food routine that really suits you.
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