How to Create a Fuss-Free Plant-Based Lunch
Without proper planning and creativity, lunches can get to be repetitive and boring. Sometimes the easiest option is to buy fast-food or premade meals at work or school but eating out regularly isn’t very budget-friendly—especially if you’re trying to make healthier choices. If you feel like you never have enough time to prep a tasty, healthy lunch at home then read on for some practical tips to cut down on your time in the kitchen.
Plant-based recipes may seem daunting but they don’t have to be elaborate and they can add fun new flavours into your lunch rotation. In case you missed it, be sure to read The Benefits of Going Plant-Based for inspiration to get you started.
How to Build a Buddha Bowl
For an easy meal-prep creation, try Buddha bowls! They can be catered to your preferences and whatever you have on hand, just follow these simple steps:
Start with one or more complex carbohydrates like brown rice, wild rice, spelt, quinoa or starchy vegetables.
Include lean plant-based protein to keep afternoon hunger at bay.
85g (1/4 block) of extra-firm tofu provides 13 g of protein
85g (7 slices) of tempeh provides 18 g of protein
3/4 cup of beans provides 8-12 g of protein depending on the type
3/4 cup of lentils provides 27 g of protein or more depending on the type
Fill half of your bowl with your favourite veggies (or fruits). Canada’s Food Guide recommends 7-8 servings of fruits and veggies per day for women, and 8-10 servings for men. It’s easy to meet the recommendation when you include fruits and veggies at every meal and snack.
Bring your bowl to life with a flavourful sauce! Whether you choose homemade or store-bought sauces, try to limit added sugars and salt. A spicy peanut or teriyaki sauce goes well with quinoa, tofu, peppers and bok choy. Salsa and guacamole are also delicious with brown rice, black beans, sweet potato, and grilled peppers.
Check out these other tasty ideas for Buddha bowls:
More Recipes to Get You Started
Homemade soup is an easy and delicious lunch idea, especially now that the temperature is dropping. If you struggle to get lentils in your diet, lentil soups are delicious and a great source of protein. Try these recipes:
Mason jar salads aren’t just adorable, but practical too! Most can be made ahead of time and keep well in the fridge, and they’re portable for on-the-go. Here are some great salad ideas:
For lunches that require no recipe and minimal fuss, throw your favourite veggies and proteins into a whole wheat pita with hummus, babaganoush or mashed avocado.
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