Vegan Lunch Ideas

a bit about my Journey....

The day I became a vegan I stopped simply thinking about my health problems, cruelty to animals and the downward spiral of the environment and took action to improve each of these things.

Changing from my traditional lifestyle to adopting a more respectful outlook for my body, animals and the world around me wasn’t easy, but the effort that I invested was well worth it.

Two of my most difficult challenges were adjusting to a vegan diet and finding appropriate recipes. As I share my story with friends and family, I find that I am not alone in this. I repeatedly hear “What am I going to eat?” or “Where can I find practical vegan recipes?”

Sharing everything I have learned about vegan cooking will turn this into a book, so in this article I will focus on sharing with you three fantastic vegan lunch ideas. These delicious vegan lunch recipes have withstood the test of time in my kitchen and become weekly favorites.

To the Recipes!

• Four-layer Sandwich – The secret to satisfying vegan meals is protein combined with fiber and a variety of vitamins and minerals. This sandwich is simple to fix, but its layers of protein, crunchy fiber and deep green vitamins make it interesting and flavorsome. Begin with two slices of whole-grain bread and spread them with protein. This protein can be hummus, spicy peanut dip or beans blended with your favorite seasonings. Top your protein spread with solid protein, such as slices of avocado or tofu and add in a crisp vegetable, which may be a handful of bean sprouts or grated carrot. These vegetables contribute important vitamins and minerals, plus add the fiber which will make this sandwich stick to your ribs. The fourth layer should be a leafy green. Using a dark leafy green, like spinach, turnip greens or kale, will boost your iron and calcium intake. Of all my vegan lunch ideas, this sandwich is the one I use the most on busy work days - it's delicious!

• Mason Jar Salad – I simply love these salads, because they can be so easily modified. The only thing you should never change is that the dressing goes at the bottom of the jar. This prevents your salad from becoming soggy. My favorite dressings are taco, sweet vinaigrette or a mix of balsamic vinegar and olive oil, but naturally feel free to pick and choose what appeals to you. Next in line is a protein that can marinate in the dressing, for instance beans, edamame, or cubed tofu. I then add a layer of cooked vegetables or grains to separate between the wet dressing and the fresh greens. Squares of sweet potato, pickled red beets, quinoa, wild rice, etc.. all serve this purpose very well. Your jar is probably half full by now and the remaining space should be split between crisp vegetables and leafy greens. Crisp vegetables could include ribbons of carrot, zucchini or celery plus slices red onion. Finally I pack in coarsely chopped greens and add a sprinkling of croutons or crispy chow mein noodles. When lunch time arrives, I shake the jar and dig in - what a luxurious treat!

• Vegan-licious Pasta – There are many other vegan lunch recipes available, but this is one that I have found that is adored by vegans and non-vegans alike. As the name suggests, the essence of this dish is pasta. You can use anything from sophisticated penne to everyday elbow macaroni or whatever is in your pantry at the time. Once your pasta is cooked, fold in two types of protein which could include nut butter, tempeh, chickpeas or chopped edamames. Next I add two or more vitamin-rich veggies, preferably those that will add a splash of color to the dish. Dried tomatoes, broccoli florets, stir fried peppers, mushrooms and olives are all excellent options. Finally, season your pasta masterpiece with salt and pepper, your favorite herbs and if desired a sauce to moisten everything. I enjoy using flavored olive oil as a sauce when I am going to serve the dish immediately, but a moderate amount of tomato sauce or vegan white sauce works better if you are going to heat it in the oven. This vegan-licious pasta accompanied by a salad and a slice of sprouted wheat bread makes an amazing and satisfying meal.

How about a Snack Lunch?

If you are looking for less of a meal and more of a treaty snack then there are lots of excellent vegan snacks to tempt you!:

Raw fruits and vegetables, as well as berries, are healthy snacks, but with my busy schedule a small bag of sunflower or pumpkin seeds with raisins and nuts is more practical. The raisins give me a sugar boost, while the seeds and nuts provide protein and fiber to satisfy my hunger until the next meal.

Focusing on the Positives

Every day I reap the benefits of a vegan lifestyle – improved health, greater energy and the joy of knowing that I am making a difference in the world.

These benefits constantly remind me that the effort I invested years ago in transforming my lifestyle was well spent.

I want to encourage you to also take action and then I'm sure like me, you won't look back!

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