Written By Hannah O’Shei, PNW Intern, Spring 2021

This is the second post in a three part series we’re doing on plant-based meals. As we mentioned here in the first post on breakfast, it’s important to eat three balanced meals throughout the day. Focusing on nutrient-dense foods and not skipping out on carbs, protein, and healthy fats is essential if we want to feel our best, and lunch is no different. Plus, during the afternoon it’s important we fuel our brain and body with nourishing food to get through that mid-day slump.

In this blog post, we’ll go over some handy meal prep tips, the importance of mindful eating, why you should be focusing on fiber-rich foods, and then share some favorite lunch recipes.

By the end of this, we want you to feel confident about making delicious, wholesome plant-based lunches.

Meal Prep Basics

Meal prepping can be a great way to ensure you eat a balanced and filling lunch each day. Here are some of the best tips for meal prepping:

1. Batch-cook things like brown rice, lentils, crispy tofu, roasted veggies, and/or beans. These plant-based staples are perfect for creating filling lunches throughout the week. You can portion batch-cooked food into individual meals/containers for each day of the week or just take them as you go.

2. Always plan ahead. Take some time to look up easy, plant-based lunches and recipes. Make sure you are jotting down the ingredients on your grocery list so you don’t have to run back and forth to the store. It’s also wise to set up a time each week for you to do batch cooking or putting together grab-and-go meals. A lot of people choose to do this on Sunday but you can do what works for your schedule.

3. Keep yourself stocked up on a variety of pantry staples. Dried lentils/beans, whole grains, canned beans, pasta, spices - you name it! These items last a long time and make a great base for hearty and satisfying lunches.

4. Always label and date foods you are cooking in batches. This helps you keep track of leftovers. You don’t want to accidentally eat spoiled food and you also don’t want to throw out perfectly good food. Most cooked foods last about 4-5 days in the refrigerator but you should always double-check. Still Tasty is a great resource.

Mindful Eating

Mindfulness has its roots in Zen Buddhism. It’s a way of tuning into the present moment with purpose but without judgment. Mindful eating has been shown to have many benefits. It can help us notice our hunger and fullness cues, give us a greater appreciation for taste and texture, and help us feel more satisfied at the end of a meal. Unfortunately, many Americans do the opposite of mindful eating - they work, multi-task, turn on a tv show, or scroll social media while they eat. All of these can cause mindless eating which means you’re not being present or aware of the connection between food and your body.

Next time you sit down for lunch try following these tips:

1. Put away all distractions - phone, tv, computer, work.

2. Aim for foods that are both comforting and nutritious.

3. Before beginning the meal take a moment to appreciate where your food came from or how it was made

4. Chew slowly, and enjoy every bite

5. Make a mental note of how the food is making you feel

6. Listen to your hunger/fullness cues - don’t stop eating if you’re still hungry but don’t force yourself to clean your plate if you're full.

Mindful eating is something you have to practice over and over again before it comes naturally and it’s okay if it feels strange at first! I suggest incorporating the practice slowly - try to start with one step at a time, and slowly build on that.

The Importance of Fiber

The average American only eats around 10-15g of fiber per day, which is well under the USDA recommendations. Adults need to get 25g-38g per day. Fiber plays an important role in both gut-health and overall health. Did you know that the healthy bacteria in our digestive tract feeds on fiber? As plant-based eaters it’s easy as long as you're aiming for plenty of whole foods and enjoying processed foods in moderation. 

Fiber tip: When adding more fiber to your diet start small - increasing fiber suddenly may cause bloating and gas. Example: try starting with a ¼ cup of beans each day, and gradually increase this over the next couple of weeks to 1 cup. This will help your digestive system adjust and decrease uncomfortable gas and bloating.

Fiber falls into one of two categories

Soluble: This type of fiber dissolves in water and forms a gel. It can help lower “bad” LDL cholesterol, reduce risk of heart disease, and help regulate blood sugar levels. It’s found in foods like beans/legumes, potatoes, brussels sprouts, avocado, carrots, apples, pears, broccoli, flax seeds, chia seeds, oats, sunflower seeds, barley, and more.

Insoluble: This type of fiber does not dissolve in water, it passes through the digestive tract adding bulk to stools, prevents constipation, and helps remove waste from the body. It’s found in foods like whole grains (wheat bran, brown rice), carrots, parsnips, potatoes, celery, cucumber, eggplants, beans/legumes, nuts, raspberries, strawberries, grapes, kiwis, and more.

Adding fiber to lunches is easy on a plant-based diet. Check out some of these fiber-rich recipes below.

Quick <10 minutes lunch ideas

Chickpea “Tuna” Sandwich: Mash chickpeas with vegan mayo or hummus, chopped celery, dill, old bay seasoning, pickles, and serve on whole wheat bread with lettuce and tomato. This one made with tahini sounds delicious -  Vegan Chickpea No-Tuna Salad Sandwich  

Tofu & Veggie Wraps: Grab some smoked or marinated tofu (I like the baked teriyaki tofu from Trader Joe’s) and wrap in up in your favorite wrap, hummus, and fresh veggies.

Loaded Greek-Inspired Salad: Add salad greens to a bowl with chickpeas, red pepper, tomatoes, olives, and vegan feta. Check out this recipe - Vegan Greek Salad 

Quick Black Bean Burritos: Heat up black beans and spices in a pan with a little olive oil, add to large wrap with vegan cheese, sliced red peppers, and avocado.

Kale & Chickpea Salad: Just throw together some chopped kale, a creamy vegan dressing, and roasted chickpeas. You could also add smoked tofu or extra veggies. Here is a great basic recipe for Easy Massaged Kale Salad

Lunch ideas that take 15-30 minutes

Easy vegan fried rice: Use parboiled brown rice (cooks in 10 minutes) then add to a pan: cooked rice, sesame oil, frozen peas, corn, pineapples, crumbled tofu, ginger, garlic, turmeric, and low-sodium soy sauce.

Sweet Potato & Black Bean Burritos: Bake up some sweet potatoes and add them to a burrito wrap with black beans, avocado, salsa and enjoy.

Sweet Potato Chickpea Bowl: A bowl loaded with veggies, chickpeas, and a delicious tahini sauce.

Soba noodle peanut salad: Cook up some soba noodles, drain and rinse under cold water, add to a bowl with spicy peanut dressing, thinly sliced veggies, and green onions.

Chickpea Curry: Sauté some onion and garlic with a little oil, add curry powder, chickpeas, spinach, and coconut milk then serve with rice or quinoa.

Pesto Pasta Salad: Add vegan pesto, tomatoes, spinach, and broccoli to cooked pasta.

Tofu Spring Rolls: Prepare rice paper rolls and add tofu and fresh veggies. Serve with spicy peanut dipping sauce. Check out this 15 minute recipe for Vegan Tofu Spring Rolls

Bottom Line

Lunch doesn’t have to be boring or bland. Using these handy tips, tricks, and recipes will help you feel confident to tackle lunch time and become a plant-based pro.