It can be difficult to know what to cook when you want to include more plant-based foods. As a dietitian, I can help! Here are a few ideas to get started.
One great benefit of plant-based lunches is that they tend to contain more fibre. They can also make it easy to include enough protein, vitamins, and healthy fats.
A well-balanced lunch can help you maintain your energy for the rest of the day and stay focused.
Another important benefit is that a plant-based lunch can be inexpensive, quick to prepare, and enjoyable for the whole family. The key to reducing costs is choosing minimally processed foods. These are often much cheaper than ready-to-eat or ultra-processed foods.
Protein helps make lunch more satisfying. You can find plant-based protein in legumes, tofu, tempeh, seitan, edamame, nuts, and peanuts. There are more plant-based protein options than many people realize.
Whole grains provide energy. There are many options to choose from, such as brown rice, quinoa, whole wheat bread, or whole wheat tortillas.
Vegetables and fruits add colour to your plate. They also provide vitamins, minerals, and fibre.
Healthy fats are also important for heart health. You can find them in nuts, seeds, avocados, olive oil, and canola oil.
Here are a few simple ideas:
Mason jar salads are practical and require very little cleanup. You can add whole grains, beans, vegetables, and a sauce or dressing.
A few ideas include:
Chili, lentil soup, and minestrone are great options. They keep well for several days and are easy to reheat.
You can cook rice, quinoa, or another grain at the beginning of the week. Then, all you need to do is add a protein, vegetables, and a sauce.
A few ideas include:
For work and school lunches, think about options that are easy to pack and easy to eat.
Here are a few ideas:
The three key elements are protein, fibre, and healthy fats. These help support satiety and keep your meal more satisfying.
To avoid feeling like you are always eating the same thing, try using different herbs and spices to change the flavour. You can also switch up the protein source or whole grain you choose.
My go-to is a hummus wrap with zucchini, eggplant, and bell pepper, served with an edamame salad and a dessert mousse made with silken tofu.
Yes! There are many plant-based proteins, such as legumes, tofu, tempeh, seitan, edamame, nuts, and peanuts. It can also be practical to combine two sources of plant-based protein in the same meal. Don’t hesitate to contact my team so we can discuss your specific needs.
They certainly can be. Balanced meals made with minimally processed, fibre-rich foods can help support weight management.
Grain bowls, pasta salads, chilis, and soups are all great options.
Prepare your lunch in an airtight container and keep it in the fridge until lunchtime. If that is not an option, add an ice pack to your lunch bag.
A helpful tip: portion your sauce or dressing in a separate container and add it to your meal only when you are ready to eat.
Plant-based lunches can be quick, balanced, and satisfying.
Remember to include a protein, a whole grain, vegetables or fruit, and a good source of healthy fats in your lunch.
With a bit of preparation, plant-based lunches can become simple to include in your routine.
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