Vegan lunch ideas for beginners
If you have just started your vegan or plant-based journey, then you might be struggling with the kinds of food to eat or creating new meals that you won’t get tired of. But first off, it is good to note that being on a vegan diet can decrease your risk for heart disease, diabetes, and certain types of cancer. With that said, a good vegan meal must have all the necessary ingredients and nutrients for it to be a benefit to you. First off, you must aim to select fresh and unprocessed organic foods. Here are some basic vegan ingredients that are necessary for your meal or lunch plan:
- Whole grains – this includes brown rice and oats which keep you full for a long period of time. Moreover, they are also a great source of iron. Whole grain bread like Ezekiel bread provides a hefty amount of nutritional benefits including tons of fiber.
- Vegetables – green leafy veggies like kale and spinach will immensely boost your iron level so it’s best to include them in your salad or lunch meals.
- Healthy fats – healthy fats such as walnuts, chia seeds, and flax seeds are high in plant-based omega-3 oils which is an anti-inflammatory compound that helps your body release excess water or toxins. Furthermore, avocados have high levels of vitamin E which is excellent for skin health.
- Legumes – legumes are the foundation of any well-rounded vegan meals. They deliver more than enough plant-based protein to keep your metabolism running and your muscles strong.
- Nuts – walnuts, peanuts, almonds, hazelnuts, and cashews are high in protein and calcium levels that will keep you full almost throughout the day. Furthermore, they are great snacks on the go!
Vegan lunch ideas for weight loss
You may be on a vegan diet mainly because you want to lose or at least maintain your current weight. Research has shown that aside from having a lesser risk for diabetes, heart disease, and certain types of cancers, being on a vegan diet will give you an easier time in losing weight thanks to fiber-rich foods and ingredients that will help you feel full and satisfied throughout the day.
But with all that said, what kind of vegan lunch or meals are perfect for weight loss? First, you may want to aim for foods that are low in calories but high in nutrients so you will feel energized and satiated throughout the day. These types of foods include fruit, whole grains, beans, nuts, seeds, avocados, and legumes. Next, you should focus on high-fiber foods because it is an essential nutrient to slow the digestion of food which will make you feel full for a longer period of time. High-fiber foods include leafy greens, fruits, legumes, and oats. And lastly, limit your processed foods. Yes, vegan junk foods exist.
Vegan lunch ideas on the go
If you think you can’t eat healthy when you’re short on time, meal prepping a week of vegan lunches can help! With more limited choices, meal prepping especially if you are a vegan can get quite challenging. You always have to come up with meals that you won’t ever get tired of. With that said, here is a list of creative vegan lunch ideas that are perfect when you are always on the go!
See also School Vegetarian and Vegan Recipes.
16. Vegan Smashed Chickpea Salad Wrap | Easy Lunch Idea
This healthy vegan smashed chickpea salad wrap is loaded with fiber, protein, veggies, and flavor. This easy lunch idea is sure to keep you full and satisfied until dinner! Made with clean, simple ingredients you can feel good about. See more Healthy lunch wrap recipes.
Check it here.
15. Beetroot Falafel
I don’t know about you, but looking at this beetroot falafel makes me salivate. This beetroot falafel not only looks the part with its stunning colours, but it tastes incredible.
Check it here.
14. Summer Farro Salad
This Summer Farro Salad is loaded with crunchy raw zucchini, radishes and cucumber, juicy tomatoes, buttery pecans, tangy lemon, and Italian kale that’s had a peanut butter massage. Yes, you read that right.
Check it here.
13. Incredible Vegan Egg Salad (So Realistic!)
Drop what you are doing and make this vegan egg salad! Now, you may think I am crazy and wonder how tofu could ever taste like egg, but hear me out.
Check it here.
12.
Spice up your lunch routine with these vegan Sweet Potato Black Bean Meal Prep Bowls! They’re easy to assemble and have a creamy, delicious avocado dressing.
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11. Vietnamese Vermicelli Noodle Salad with Tofu
This Vietnamese Vermicelli Noodle Salad with Tofu is a fresh, easy and healthy meal that comes together in under 20 minutes! A simple noodle salad with a ton of flavour thanks to the vegan vietnamese salad dressing.
Check it here.
10.
These Curried Chickpea Salad Sandwiches make for a simple lunch recipe that’s easy and healthy! They’re flavored with Indian spices, vegan, and gluten free.
Check it here.
9. Spring Roll Tortilla Wraps With Spicy Peanut Sauce
With this tortilla wrap, you get the vibrant flavors of a fresh spring roll or summer roll. But it comes with the portability of a sturdy whole wheat tortilla. Perfect for lunch on the go!
Check it here.
8. Rainbow Vegan Soba Noodle Salad with Peanut Dressing
Sometimes, you just want a plate of something colorful and beautiful. And if it’s healthy (at least, as healthy as something can be under a lashing of tasty peanut sauce) — well, that’s just a bonus. See more vegan rainbow recipes.
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7. Quinoa Salad With Black Beans, Chickpeas And Avocado
Packed with vegetarian protein and healthy fats, this quinoa salad with black beans, chickpeas and avocado is the perfect salad for a quick and easy meal.
Check it here.
6.
A perfectly delicious and easy palak rice recipe! You’ll fall in love with the mild flavors. This spinach pulao aka rice dish makes the great lunchbox for kids or adults.
Check it here.
5. South Indian Tomato Rice (Quick, One Pot)
Tomato rice recipe with step by step pics. This is an easy, quick and delicious South Indian tomato rice recipe. It is also known as thakkali sadam and is a healthy rice dish made in one pot.
Check it here.
4. Sweet Potato, Kale and Quinoa Salad with Tahini Dressing
Sweet potato, kale and quinoa salad with tahini dressing is the perfect healthy winter salad.
Check it here.
3. Apple Oatcakes
How obsessed am I? I have made these oatcakes three times in three days. That’s obsession.
Check it here.
2. Citrus Israeli Couscous Salad Recipe
Looking for a quick and easy lunch? This delicious Israeli couscous recipe is the answer. It takes just 15 minutes to make from scratch and you can take with you to work for a super easy (and healthy) meal. Our Israeli couscous recipe is super tasty thanks to the citrus and fresh additional herbs.
Check it here.
1. Hummus Veggie Wrap
This healthy hummus veggie wrap makes a perfect fresh lunch on a summer day! These wraps are very economical as they’re made with just a few simple ingredients, they’re vegan, and perfect for packed lunches and picnics
Check it here.
Vegan Lunch Recipes - Easy Vegan Lunches For Work Or School
If you're vegan, you always have to come up with meals you won’t get tired of. With that said, here is a list of on the go vegan lunch ideas.
Ingredients
- SMASHED CHICKPEA SALAD WRAP
- BEETROOT FALAFEL
- SUMMER FARRO SALAD
- VEGAN EGG SALAD
- SWEET POTATO BLACK BEAN
Instructions
- Choose any vegan lunch ideas from the post that you like.
- Click on the link below the photo to get the full recipes and instructions.
- Try the best vegan lunch ideas and share your photo under my pin on Pinterest!
I’m Anastasia and I’m a full-time blogger, online entrepreneur, and Pinterest marketing strategist. I help digital entrepreneurs and bloggers drive targeted traffic from Pinterest either through my online courses or through Pinterest consultancy.