15 Easy Plant Based Lunch Ideas

Plant Based Lunch Ideas are a delicious and nutritious way to fuel your day without relying on animal products. A plant-based diet focuses on meals made primarily from whole, minimally processed plant foods like vegetables, fruits, grains, legumes, nuts, and seeds. Unlike strict veganism, it doesn’t necessarily exclude all animal products but emphasizes plants as the foundation of every meal. Choosing plant-based lunches offers a variety of benefits, from improving your overall health—such as boosting energy, enhancing digestion, and reducing the risk of chronic diseases—to having a positive impact on the environment by lowering your carbon footprint. With so many colorful ingredients and flavor combinations to explore, these lunches are anything but boring. Best of all, many plant-based meals are incredibly easy to prepare, making them ideal for busy weekdays or anyone looking to simplify their lunchtime routine without sacrificing taste or nutrition.

Plant Based Lunch Ideas

1. Chickpea Salad Sandwich

The Chickpea Salad Sandwich is a tasty, protein-rich alternative to traditional chicken or tuna salad. Mashed chickpeas are combined with crunchy vegetables and a creamy, tangy dressing to create a satisfying filling that’s perfect between two slices of whole grain bread or in a lettuce wrap.

Ingredients:

• 1 can (15 oz) chickpeas, drained and rinsed

• 2 tablespoons vegan mayonnaise or tahini

• 1 tablespoon Dijon mustard

• 1 celery stalk, finely chopped

• 2 tablespoons red onion, finely chopped

• 1 tablespoon fresh lemon juice

• Salt and pepper to taste

• Whole grain bread or wraps

• Optional: lettuce, tomato slices, cucumber for added crunch

Nutritional Information (Per Serving):

• Calories: ~300

• Protein: 12g

• Carbohydrates: 35g

• Fiber: 9g

• Fat: 10g

• Saturated Fat: 1g

• Sodium: 350mg

This sandwich is not only easy to prepare but also packed with fiber and plant-based protein, keeping you full and energized throughout your afternoon.

2. Quinoa & Black Bean Bowl

The Quinoa & Black Bean Bowl is a wholesome, flavor-packed lunch option that’s both filling and nourishing. This dish combines protein-rich quinoa and black beans with fresh vegetables and a zesty lime dressing, making it a balanced meal perfect for meal prep or quick weekday lunches.

Ingredients:

• 1 cup cooked quinoa

• 1/2 cup canned black beans, rinsed and drained

• 1/4 cup corn (fresh, canned, or frozen)

• 1/4 avocado, diced

• 1/4 cup cherry tomatoes, halved

• 2 tablespoons chopped red onion

• 1 tablespoon fresh lime juice

• 1 tablespoon olive oil

• Salt and pepper to taste

• Optional: fresh cilantro, jalapeño slices, or hot sauce for garnish

Nutritional Information (Per Serving):

• Calories: ~370

• Protein: 13g

• Carbohydrates: 42g

• Fiber: 10g

• Fat: 16g

• Saturated Fat: 2g

• Sodium: 320mg

This bowl delivers a complete meal with healthy fats, complex carbs, and plenty of fiber and protein to keep you full and satisfied without weighing you down.

3. Rainbow Veggie Wrap with Hummus

The Rainbow Veggie Wrap with Hummus is a colorful, crunchy, and satisfying lunch idea that’s as pleasing to the eyes as it is to the palate. Packed with vibrant vegetables and creamy hummus, it’s a quick, no-cook option perfect for on-the-go meals or light lunches.

Ingredients:

• 1 large whole wheat tortilla or wrap

• 3 tablespoons hummus (any flavor)

• 1/4 cup shredded carrots

• 1/4 cup thinly sliced red bell pepper

• 1/4 cup cucumber slices

• 1/4 cup purple cabbage, shredded

• A handful of baby spinach or mixed greens

• Optional: avocado slices, sprouts, or a drizzle of balsamic glaze

Nutritional Information (Per Serving):

• Calories: ~320

• Protein: 8g

• Carbohydrates: 35g

• Fiber: 9g

• Fat: 15g

• Saturated Fat: 2g

• Sodium: 350mg

This vibrant wrap is rich in vitamins, minerals, and antioxidants, making it a powerhouse of plant-based nutrition that’s both refreshing and energizing.

4. Lentil Tabbouleh Salad

The Lentil Tabbouleh Salad is a hearty twist on the classic Middle Eastern dish, swapping bulgur for protein-packed lentils. Combined with fresh herbs, crisp vegetables, and a zesty lemon dressing, it’s a light yet filling lunch that’s perfect served chilled or at room temperature.

Ingredients:

• 1 cup cooked green or brown lentils (firm, not mushy)

• 1/2 cup chopped fresh parsley

• 1/4 cup chopped fresh mint

• 1/2 cup diced cucumber

• 1/2 cup diced tomatoes

• 2 tablespoons chopped green onions

• 2 tablespoons fresh lemon juice

• 1 tablespoon olive oil

• Salt and pepper to taste

Nutritional Information (Per Serving):

• Calories: ~280

• Protein: 12g

• Carbohydrates: 30g

• Fiber: 10g

• Fat: 10g

• Saturated Fat: 1g

• Sodium: 270mg

This refreshing salad is rich in fiber, plant-based protein, and bright flavors—making it a perfect make-ahead lunch that only gets better as it marinates.

5. Asian-Inspired Soba Noodle Salad

The Asian-Inspired Soba Noodle Salad is a light yet satisfying lunch idea, featuring nutty buckwheat soba noodles tossed with crisp veggies and a savory sesame-soy dressing. It’s quick to prepare, flavorful, and packed with plant-based goodness.

Ingredients:

• 1 cup cooked soba noodles (buckwheat noodles)

• 1/4 cup shredded carrots

• 1/4 cup thinly sliced red bell pepper

• 1/4 cup edamame (cooked and shelled)

• 2 tablespoons sliced green onions

• 1 tablespoon sesame seeds

Dressing:

• 1 tablespoon soy sauce or tamari

• 1 teaspoon rice vinegar

• 1 teaspoon sesame oil

• 1/2 teaspoon maple syrup or agave

• Optional: a dash of sriracha or grated ginger for heat

Nutritional Information (Per Serving):

• Calories: ~330

• Protein: 11g

• Carbohydrates: 42g

• Fiber: 5g

• Fat: 12g

• Saturated Fat: 1.5g

• Sodium: 480mg

This noodle salad is perfect served chilled or at room temperature and offers a refreshing mix of textures and umami flavors that make lunchtime exciting and energizing.

6. Stuffed Sweet Potatoes with Beans and Guacamole

Stuffed Sweet Potatoes with Beans and Guacamole are a warm, hearty, and comforting plant-based lunch that’s packed with nutrients and bold Southwestern flavors. Sweet potatoes serve as the perfect base, topped with protein-rich beans and creamy, zesty guacamole.

Ingredients:

• 1 medium sweet potato, baked

• 1/3 cup black beans or pinto beans (rinsed and drained)

• 1/4 cup corn (optional)

• 1 tablespoon chopped red onion

• 1 tablespoon salsa or hot sauce

For the Guacamole:

• 1/2 ripe avocado, mashed

• 1 teaspoon lime juice

• Salt and pepper to taste

• Optional: chopped cilantro or minced garlic

Nutritional Information (Per Serving):

• Calories: ~400

• Protein: 11g

• Carbohydrates: 50g

• Fiber: 11g

• Fat: 17g

• Saturated Fat: 2g

• Sodium: 300mg

This meal is not only filling and satisfying, but it also provides a perfect balance of complex carbs, healthy fats, and plant protein—ideal for a cozy, energizing lunch.

7. Chickpea Curry with Rice

Chickpea Curry with Rice is a comforting and flavorful plant-based lunch that’s rich in spices, hearty in texture, and incredibly satisfying. With a creamy tomato-coconut base and protein-packed chickpeas, it’s a warming meal that’s easy to prepare and perfect for leftovers.

Ingredients:

• 1/2 cup cooked white or brown rice

• 1/2 cup canned chickpeas, rinsed and drained

• 1/4 cup diced tomatoes (canned or fresh)

• 1/4 cup coconut milk

• 1 teaspoon curry powder

• 1/4 teaspoon ground cumin

• 1/4 teaspoon turmeric

• 1 teaspoon olive oil or coconut oil

• 1 tablespoon chopped onion

• 1 garlic clove, minced

• Salt and pepper to taste

• Optional: fresh cilantro for garnish

Nutritional Information (Per Serving):

• Calories: ~420

• Protein: 13g

• Carbohydrates: 50g

• Fiber: 10g

• Fat: 18g

• Saturated Fat: 6g

• Sodium: 360mg

This dish is rich in plant protein and full of bold, aromatic flavors. It’s perfect for meal prep and makes for a cozy, nourishing lunch that keeps you full and energized all afternoon.

8. Vegan Burrito Bowl

The Vegan Burrito Bowl is a customizable, flavor-packed plant-based lunch that’s easy to assemble and loaded with satisfying ingredients. With layers of rice, beans, veggies, and avocado, it delivers a hearty and nourishing meal without the wrap.

Ingredients:

• 1/2 cup cooked brown rice or cauliflower rice

• 1/2 cup black beans or pinto beans

• 1/4 cup corn kernels (fresh or frozen)

• 1/4 cup diced tomatoes or salsa

• 1/4 cup shredded lettuce or chopped romaine

• 1/4 avocado, sliced or mashed

• 1 tablespoon chopped red onion

• 1 tablespoon lime juice

• Optional: jalapeños, cilantro, or dairy-free sour cream

Nutritional Information (Per Serving):

• Calories: ~400

• Protein: 13g

• Carbohydrates: 45g

• Fiber: 11g

• Fat: 17g

• Saturated Fat: 2g

• Sodium: 350mg

This bowl offers a balanced blend of complex carbs, plant protein, and healthy fats—all in one bowl that’s perfect for lunch at home or on the go.

9. Plant-Based Chili

Plant-Based Chili is a hearty, warming dish that’s perfect for chilly days or when you’re craving a comforting, protein-packed meal. This vegan version is loaded with beans, vegetables, and spices, offering bold flavors without the need for meat.

Ingredients:

• 1 can (15 oz) kidney beans, drained and rinsed

• 1 can (15 oz) black beans, drained and rinsed

• 1 can (14.5 oz) diced tomatoes

• 1 medium onion, diced

• 1 bell pepper, diced

• 1 zucchini, diced

• 2 garlic cloves, minced

• 1 tablespoon chili powder

• 1 teaspoon cumin

• 1 teaspoon paprika

• 1/2 teaspoon ground cinnamon (optional)

• 1 cup vegetable broth

• 1 tablespoon olive oil

• Salt and pepper to taste

• Optional toppings: fresh cilantro, avocado slices, or jalapeños

Nutritional Information (Per Serving):

• Calories: ~330

• Protein: 16g

• Carbohydrates: 55g

• Fiber: 15g

• Fat: 8g

• Saturated Fat: 1g

• Sodium: 540mg

This chili is not only rich in protein and fiber but also full of hearty vegetables, making it a nutritious and satisfying meal that’s perfect for any day of the week.

10. Zucchini Noodles with Pesto

Zucchini Noodles with Pesto is a light yet flavorful plant-based lunch that’s perfect for a low-carb option while still satisfying your cravings for a pasta-like dish. The zucchini noodles provide a fresh, crunchy base, while the homemade pesto adds a rich and savory kick.

Ingredients:

• 2 medium zucchinis, spiralized into noodles (or use a vegetable peeler for ribbons)

• 1/4 cup fresh basil leaves

• 1/4 cup pine nuts (or walnuts)

• 2 tablespoons nutritional yeast (for a cheesy flavor)

• 1 clove garlic

• 2 tablespoons olive oil

• 1 tablespoon lemon juice

• Salt and pepper to taste

• Optional: cherry tomatoes or olives for garnish

Nutritional Information (Per Serving):

• Calories: ~250

• Protein: 6g

• Carbohydrates: 15g

• Fiber: 4g

• Fat: 21g

• Saturated Fat: 3g

• Sodium: 160mg

This dish is a great way to enjoy all the flavor of a pasta meal without the heaviness.

FAQ

1. Are these plant-based lunch ideas suitable for meal prepping?

Yes! Many of the plant-based lunch ideas, like the quinoa & black bean bowl, chickpea curry, and vegan burrito bowl, are great for meal prepping. You can prepare the ingredients in advance and store them in the fridge for easy, grab-and-go meals throughout the week.

2. Can I substitute ingredients in these recipes if I have dietary restrictions?

Absolutely! These recipes are flexible, and you can substitute ingredients to accommodate your dietary needs. For example, you can swap out beans or grains depending on your preferences, or use gluten-free wraps or rice if necessary.

3. Are these recipes high in protein?

Yes, many of the plant-based lunch ideas are packed with plant-based protein. Ingredients like beans, lentils, quinoa, and chickpeas are excellent sources of protein, making these meals filling and nutritious.

4. How can I make these plant-based lunches more filling?

To make the meals more filling, you can increase the serving size of grains or legumes, add healthy fats like avocado, or incorporate extra protein-rich toppings like tofu or tempeh.