Lunch seems to be one of the hardest meals of the day but I have some easy vegan lunch ideas to go for you! We tend to think more about dinner, it seems that lunch is the least planned meal of the day. I for sure used to spend more time planning dinner until a while ago.
Breakfast can easily be almost the same thing throughout the week, think of smoothies, porridge or toast with avocado. When it’s lunchtime, we have been busy for a while and our bodies need a balanced and energizing meal to keep us going until dinner.
There are many kinds of lunchboxes, whatever you prefer, as long as it’s free of BPS’s and it can keep your meel fresh it’s just fine. I do have to admit that I have a growing collection of lunchboxes so I can always choose the right one for every kind of meal! Soups, big salad, small salads and sandwiches, dressings to go etc. I like these collapsible ones, easy storage.
A few easy vegan lunch ideas to go…
I tend to make extra portions during dinner preparation so I always ( most of the time ) have enough leftovers for the next day(s). Think of burgers, cooked quinoa, soba noodles, brown rice, glutenfree tortilla’s, and soup is always makes a great lunch! I always make fresh veggies a big part of lunch, fresh green leaves, grated carrots, cabbage, fennel or some zucchini pasta are great additions.
I try to make these lunches as balanced and nourishing as possible so they are usually made up of a big portion of veggies, raw and/or baked/steamed, a plant based protein like beans, lentils, nuts and seeds, nut based cheese, tempeh or quinoa.
Some complex carbs for longterm energy like a sweet potato, noodles, quinoa, buckwheat, glutenfree crackers or bread, and a healthy fat in the form of a dressing, avocado or a nut- or coconut based snack.
Kale, Black Beans & Sweet Potato [ 398cal. ]
2 cups chopped kale, sauteed in a little broth or water with a small chopped onion and a clove of garlic. When soft add in some fresh herbs.
Prepare the lunchbox with the kale, the inside of a medium sized leftover baked sweet potato, 4 black olives, 1/2 cup cooked / canned black beans and some mashed avocado made of 1/2 avocado, lemon juice and a pinch of sea salt. Serve with a few tablespoons salsa, optional.
Asian inspired Noodle Salad [ 291cal. ]
Brown rice noodles, 75 grams before cooking, 50 grams grated smoked tofu or leftover air fried tofu cubes, 1 cup arugula, 1/2 cup sliced cucumber, 2 tbsp. sateh sauce and 1/3 cup kimchi or atjar tampoer. You can also use another form of protein like cooked beans, baked “chicken” strips or whatever you prefer.
Chickpea Burgers, a mixed green salad, “avo-naise” ( homemade mayo and mashed avocado ), gluten free bun, slice of vegan cheese and Energy Balls for a snack.
Gluten Free Flat Buns [ 99cal. ]
Ingredients for 8 gluten free Flat Buns, very easy and quick to make,
- 3/4 cup of rice flour
- 1/2 cup oat flour ( blended oatmeal )
- 1/4 cup tapioca flour
- 1 tsp. baking powder
- 1 tsp. baking soda
- 1/2 tsp. pink or see salt
- 1 Tbsp. melted coconut oil
- 1/2 to 3/4 cup of water
- 1/4 cup almond milk plus 1 tsp. apple cider vinegar, left for 10 minutes
Preheat oven to 425F / 200C.
Mix the dry ingredients. Mix the wet ingredients and add it to the dry. Stir until it forms a dough, a bit sticky but firm enough to hold shape on a baking tray.
Place about 1/3 of a cup of dough on a baking sheet lined with parchment paper, press it into the right shape ( round and about 1/2 inch thick) with slightly wet hands. You could add some sesame seeds on top. Bake for about 12 to 15 minutes, they don’t need to brown. Taste the best fresh baked or toasted the next day topped with some mashed avocado.
Nuts & Seeds Energy Bliss Balls [ 192cal. ]
These Nuts & Seeds Energy Bliss Balls are delicious, not too sweet, lots of healthy fats, magnesium, protein, vitamin E and zinc. Here’s the recipe if you would like to give it a try,
Ingredients for 12,
- 1/2 cup cashews
- 1/4 cup pumpkin seeds
- 1/4 cup sesame seeds
- 2 Tbsp. chia seeds
- 1/4 cup walnuts or almonds
- 1/4 cup almond butter
- 1/4 cup tahini
- 2 Tbsp. coconut oil
- 6 dried apricots or 3 larger dates, pitted and chopped in small piece
tiny pinch of pink or sea salt - a few drops stevia for a sweeter result, I used vanilla flavored
plus extra chopped pumpkin seeds, cacao powder or desiccated coconut to coat the balls
Place the nuts and seeds in a food processor. When broken down a bit add the remaining ingredients and process until it starts to form a dough which holds together. If it seems too dry you could add a tbsp. of water or a liquid sweetener.
Form the balls and roll in some of the chopped seeds or coconut.
Great as an energizing and nourishing snack.
Sweet Peas & Potato Salad [ 342cal. ]
A spring inspired Sweet Peas & Potato Salad made of oven baked potatoes. Because they are cooled down after cooking the starches turn into resistant starch which is a pre-biotic, food for the friendly bacteria in our guts. Lettuce, grated carrot, sliced, flat parsley, 3/4 cup cooked / steamed green peas and some vegan mayo or my vegan homemade mayo.
I like to mix my mayo with a few tablespoons of plant based yogurt, some dijon mustard, sea salt and lemon juice. This makes more sauce to spread around, always a good thing.
A mighty delicious plant based Mac & Cheese [ 435cal. ]
A bed of dandelion, spinach or any dark leafy greens with chunks of cold Mac & Cheese, balsamic dressing, olives and fresh basil.
Ingredients for 4 portions,
- 1/2 cup cashews, soaked for 4 hours and well rinsed
- 3/4 cup white beans, cooked or canned and rinsed
- 2 Tbsp. fresh lemon juice
- 1/2 tsp. paprika powder
- 1 tsp. kurkuma
- 1/4 cup nutritional yeast
- 1 clove of garlic or some garlic powder
- pink or sea salt to taste
- black pepper to taste
- 1/2 cup water
- a glutenfree or spelt macaroni of your choice
Add all the “cheese” ingredients to your blender and blend until creamy. Season to your taste, heat in a pan, stir often and mix with the cooked macaroni.
You can also add the cold cheese sauce to the al dente cooked pasta like below and place it in a preheated oven for 15 minutes. Great with a big salad, steamed broccoli and peas.
To take along you can scoop balls from the cold macaroni, makes it easier to serve and eat. Sprinkle some of the balsamic dressing on it.
Balsamic Dressing,
- 1 Tbsp. olive oil
- 2 Tbsp. balsamic vinegar
- pink salt to taste
- 2 tsp. liquid sweetener like rice- or maple syrup, or agave
Add ingredients to a small glass jar and shake well. Add pink or sea salt to taste.
Wraps with vegan cheese, avocado and fresh veggies to go [ 461cal. ]
Also a huge favorite, wraps filled with all kinds of goodies!
Ingredients for one meal,
- 1 and 1/2 whole wheat, medium, gluten free or corn tortillas of your choice
- 1/2 avocado
- 30 grams / 3 slices vegan cheese like Violife Cheddar / 60 cal. per slice
- lettuce, chopped
- tomato, sliced
- 1/4 bell pepper, sliced thinly
- 4 small olives, sliced
- sea salt and pepper to taste
I always add avocado for creaminess but hummus is also wonderful. Grated or thinly sliced tomato and red bell pepper, chopped lettuce, fresh herbs, vegan cheese of your choice all rolled up makes a great lunch.
I hope I have been able to inspire you with these easy vegan lunch ideas to go and to spoil yourself and your loved ones with some healthy, filling, nutritious meals. If you have any questions post them below and also which of these boxes you would prefer!
Thank you for reading,
Tina x
