At O'terra, we believe in a holistic approach to well-being. This collaboration with Mariève Bergeron, naturopath, is part of this vision.
O'terra X Mariève Bergeron, naturopath 🌱
We often hear that lunch is the most important meal of the day , but between rushed mornings, coffee swallowed standing up and toast eaten on the corner of the counter… we sometimes end up wondering: does it really make a difference?
The short answer: yes.
The long answer: yes, but not just any way .
A balanced breakfast isn't about perfection or strict rules. It's more about building a foundation. What you give your body in the morning influences your energy, concentration, appetite, mood, and even your relationship with food for the rest of the day.
Let's look together at what it really takes to build a healthy, nourishing and sustainable lunch.
Why is lunch so important? 🍳
After a night of fasting, your body needs fuel.
Not just to "wake up", but to:
- stabilize blood sugar
- supporting the brain and concentration
- reduce cravings later in the day
- promote a more stable energy supply (bye bye to the 10 am crash)
- support metabolism and recovery
An incomplete or overly sweet lunch can create the opposite effect: rapid fatigue, early hunger, sugar cravings, irritability.
The 4 pillars of a balanced lunch
In my approach, a nourishing lunch is based on four key food groups. It doesn't have to be complicated or time-consuming to prepare; the idea is balance.
① Starchy foods: the starting energy
Starchy foods are a source of carbohydrates , and therefore energy, but not just any kind.
We favor options rich in fiber , which release energy more gradually.
Examples:
- Multigrain or whole grain bread
- Whole grain oats
- Sweet potato
Fiber helps to :
- slowing down digestion
- stabilize blood sugar
- prolong satiety
② Proteins: the key to satiety and balance
It is often the most neglected pillar at lunch… and yet one of the most important.
I generally recommend a minimum of 30g of protein in the morning, especially for active women.
Why are proteins so essential?
- They contain the amino acids necessary for tissue repair.
- they support muscle mass
- they promote a lasting feeling of satiety
- they stabilize blood sugar
- They support the production of hormones and neurotransmitters.
Sources of protein at lunch:
- Greek yogurt
- Cottage cheese
- Protein powder
- Smoked salmon
- Allegro cheese
- Egg whites
- Eggs
③ Fruits: fiber, vitamins and antioxidants
Fruits bring a touch of freshness and pleasure to lunch and above all, a good dose of micronutrients.
Rich in fiber, vitamins, antioxidants, and water. They support digestion, immunity, and cellular health.
Simple ideas:
- sliced apple or pear
- banana
- Small fruits (blackberries, strawberries, raspberries)
- frozen fruit in a smoothie
4. Good fats: for the brain and hormones
Fats have long been demonized… but today we know they are essential, especially for women.
Good fats support:
- hormonal health
- the brain and concentration
- satiety
- the absorption of vitamins (A, D, E, K)
Sources of good fats at lunch:
- nuts and seeds
- chia or flax seeds
- nut butter
- lawyer
- olive or coconut oil
What does a balanced lunch actually look like?
No need for a perfect Pinterest lunch. Here are some simple and realistic examples :
- Bowl of plain, lactose-free Greek yogurt + berries + chia seeds + nut butter + homemade granola
- Scrambled eggs + multigrain bread + avocado + berries
- Oatmeal + chocolate protein powder + almond butter + organic raspberries
- Protein smoothie (protein powder + fruit + fat + fiber)
- Cottage cheese + fruit + nuts + slice of bread + homemade jam
- Cold oatmeal (oats, plain Greek yogurt, berries, chia seeds, plant-based milk)
Simple tips to make your lunches easier
✨ Prepare in advance
Having options ready reduces stress and impulsive choices.
✨ Adds protein everywhere
If your lunch is mostly sweet, think about it: where's the protein?
✨ Listen to your body
A good lunch leaves you feeling full, energized, and mentally clear.
✨ Avoid all or nothing
An imperfect lunch is always better than no lunch at all.
In summary
A healthy lunch is an intention: to nourish your body from the morning onwards with what it truly needs.
When you combine:
✔️ fiber-rich carbohydrates
✔️ enough protein
✔️ fruits
✔️ good fats
… you lay a solid foundation for your day physically, mentally and emotionally.
And remember: it's not what you do perfectly once that counts, but what you do consistently.
Mariève Bergeron, naturopath
O'terra collaboration
At O'terra, we've observed that women who combine nourishing lifestyle habits with simple and consistent body care routines achieve the most lasting results, both for their energy levels and the health of their skin.
