3 healthy mini meals

Stock up on these healthy picks for small meals that are packed with nutrition

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healthy choice soup

Healthy Choice Tomato Basil Soup

This soup takes less than two minutes to heat in the microwave, making it a healthy meal when you can’t take an hour for lunch. It contains no MSG, and each one-cup/250-mL serving (about two servings per container) contains 100 calories, 0 g fat, 12 g sugar, 3 g protein, and only 480 mg of sodium. ($2, 397 g)

“I never seem to have time to pack a lunch, so this is ideal: I can dump the package in my bag and know I’ll have food that’s easy yet healthy for lunch. And it is healthy, with a third of the sodium of the packaged soup I’d normally eat. It had a nice thick tomato texture and the basil flavour really came through. The only downside was that I could sense an aftertaste. Next time I’ll try pouring it into a bowl before nuking it (even though it can be heated in the package).” -Ruth Hanley, copy chief

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Canton Beans in a Mediterranean-style Sauce

These beans come in a recyclable aluminum pouch and don’t need to be refrigerated before serving, making them ideal to stash in your desk.

This black-eyed peas, olives and sun-dried tomatoes dish contains no additives or preservatives. Each half-pouch serving contains 160 calories, 4.5 g fat, 5 g sugar, 8 g protein and 670 mg sodium. ($3, 345 g)

“I heated the bag up for lunch at the office. The flavour is mild, if a bit salty (one serving has 28 percent of the Daily Value), and the beans are well cooked but not overdone. With all the fibre and iron it contains (30 percent of the Daily Value for iron), I would definitely eat this again. Be sure to cover the bag with a paper towel in the microwave, or you’ll be wiping it down like I was.” – Kat Tancock, web editor

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Arthur’s Fresh Açai Plus SuperFruit Smoothie

This premade smoothie could be a timesaver. Instead of having to cut up and blend fruit and deal with the cleanup of a smoothie, just shake it, unscrew the cap and drink. This single-serving beverage is made with a purée of açai, blueberries, blackberries, boysenberries and bananas, as well as apple, pear and lemon juices. Each bottle has 230 calories, 4.5 g fat, 25 g sugar and 2 g protein. ($3, 325 mL)

“This is delicious! The flavour is slightly tangy and easy on the palate. I liked that I was getting a lot of vitamins and nutrients, since I am pregnant. This drink is also high in antioxidants and potassium, and has no sodium. (In my last trimester, I am watching my sodium intake, so this was definitely a plus!) It was the perfect complement to my lunch.” -Stephanie Han, art director

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