Healthy Lunches You'll Actually Look Forward To
Lunch can be one of the easiest meals to overlook. Busy workdays, school schedules, and errands often mean lunch becomes whatever is quickest or most convenient. Quick and convenient can quickly translate to the same boring old salads and sandwiches.
But, with a few simple ingredients and a little creativity, plant-forward lunches can be colorful, satisfying, and easy to prepare. As August brings the return of busier schedules, it's the perfect time to rethink your midday meal.
Start with a Base
A good lunch starts with something satisfying. Try building your meal around foods that provide a foundation for veggies, proteins and healthy fats, such as:
- Quinoa or brown rice
- Whole-grain pasta
- Greens
- Whole-grain bread or wraps
- Sweet potatoes
Add Plant-Based Protein
Protein can help make lunch more satisfying and keep you energized throughout the afternoon. Easy plant-based options include:
- Chickpeas
- Black beans
- Lentils
- Tofu
- Tempeh
- Edamame
- Nuts and seeds
You don't need to create an elaborate recipe. Adding chickpeas to a salad or edamame to a grain bowl can instantly make a simple lunch more substantial.
Don't Forget the Color
One of the easiest ways to make lunch more exciting is to add a variety of colorful produce.
Some of our favorite flavor combos include:
- Mediterranean: tomatoes, cucumber, chickpeas, olives, parsley, and hummus.
- Rainbow: carrots, bell peppers, cabbage, avocado, and greens.
- Summer harvest: grilled corn, tomatoes, zucchini, avocado, and fresh herbs.
Different colors also provide different plant compounds, vitamins, minerals, and antioxidants.
Make Your Dressing the Star
A flavorful dressing can completely transform a simple lunch. Try a lemon-tahini dressing, balsamic vinaigrette, ginger-miso sauce, or creamy cucumber dill dressing.
Making dressing at home also gives you control over the ingredients and lets you adjust the flavor to your liking.
Prep Components, Not Entire Meals
If making five identical lunches doesn't appeal to you, prepare a few ingredients instead.
Cook a batch of quinoa, wash your greens, chop some vegetables, and prepare a simple dressing. Then mix and match throughout the week! One day you might make a grain bowl, while the next day those same ingredients become a wrap or salad.
Healthy lunches don't need to be complicated or repetitive. Focus on variety, color, flavor, and ingredients that leave you feeling satisfied. A good lunch should give you something to look forward to, not something you have to force yourself to eat!
