15 Yummy Whole Food Plant Based Lunch Ideas

Whole Food Plant Based Lunch Ideas you’re not alone—more and more people are embracing clean eating and plant-based diets as a way to support a healthier, more energized lifestyle. A whole food plant-based (WFPB) diet focuses on eating minimally processed, nutrient-dense foods that come directly from plants. This means loading up on fruits, vegetables, whole grains, legumes, nuts, and seeds, while avoiding animal products, refined sugars, and heavily processed ingredients. The benefits of following a WFPB lifestyle are impressive: improved energy levels, better digestion, easier weight management, and a reduced risk of chronic illnesses. If you’re ready to refresh your lunch routine with wholesome, satisfying meals, these 15 ideas will inspire your next plant-powered plate.

Whole Food Plant Based Lunch Ideas

1. Chickpea Salad Lettuce Wraps

These Chickpea Salad Lettuce Wraps are a fresh, protein-packed lunch option that’s perfect for meal prep or a quick bite during a busy day. The creamy, tangy chickpea filling is satisfying and full of fiber, while the crisp lettuce adds a refreshing crunch.

Ingredients:

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

• 2 tablespoons mashed avocado (or tahini)

• 1 tablespoon Dijon mustard

• 1 tablespoon lemon juice

• 1 celery stalk, finely chopped

• 2 tablespoons red onion, finely chopped

• Salt and pepper to taste

• Romaine or butter lettuce leaves, for wrapping

Instructions:

1. In a bowl, mash the chickpeas with a fork or potato masher until mostly broken down.

2. Mix in mashed avocado, mustard, lemon juice, celery, and red onion.

3. Season with salt and pepper.

4. Scoop the mixture into lettuce leaves and serve immediately or store filling separately for later use.

Nutritional Information (per serving – approx. 3 wraps):

• Calories: 230

• Protein: 9g

• Carbohydrates: 28g

• Fiber: 8g

• Fat: 9g

• Sugar: 4g

• Saturated Fat: 1g

These wraps are not only easy to make but also light, nutritious, and perfect for a whole food plant-based lifestyle.

2. Sweet Potato & Black Bean Burrito

The Sweet Potato & Black Bean Burrito is a hearty, wholesome lunch packed with flavor and essential nutrients. Sweet potatoes bring natural sweetness and fiber, while black beans add plant-based protein and richness. Wrapped in a whole grain tortilla or collard greens, this burrito is both satisfying and energizing.

Ingredients:

• 1 medium sweet potato, peeled and cubed
• ½ cup cooked black beans (rinsed if canned)
• ½ cup cooked brown rice or quinoa
• 2 tablespoons salsa or pico de gallo
• ¼ teaspoon cumin
• ¼ teaspoon smoked paprika
• Salt and pepper to taste
• Whole grain tortilla or large collard greens for wrapping

Instructions:

1. Roast or steam sweet potato cubes until soft (about 20 minutes if roasting at 400°F).
2. In a bowl, mix the sweet potatoes, black beans, rice, salsa, and spices.
3. Spoon the filling into your tortilla or collard wrap.
4. Fold and enjoy warm, or wrap tightly for a lunch on-the-go.

Nutritional Information (per serving – 1 burrito):

• Calories: 310
• Protein: 10g
• Carbohydrates: 52g
• Fiber: 10g
• Fat: 6g
• Sugar: 6g
• Saturated Fat: 1g

This burrito is a filling, nutrient-rich lunch option that’s perfect for anyone following a whole food plant-based diet.

3. Hummus & Veggie Sandwich

The Hummus & Veggie Sandwich is a colorful, crunchy, and satisfying lunch that’s easy to assemble and full of plant-based goodness. Creamy hummus adds flavor and protein, while a medley of fresh vegetables brings texture, vitamins, and fiber. It’s a perfect grab-and-go option for busy days.

Ingredients:

• 2 slices 100% whole grain or sprouted bread
• ¼ cup hummus (store-bought or homemade)
• ¼ cup shredded carrots
• ¼ cup cucumber slices
• ¼ cup red bell pepper strips
• Handful of spinach or arugula
• 2–3 tomato slices
• Optional: red onion slices, sprouts, avocado slices

Instructions:

1. Toast the bread lightly if desired.
2. Spread hummus evenly on both slices.
3. Layer with vegetables, starting with leafy greens and stacking other veggies on top.
4. Close sandwich, slice in half, and serve fresh.

Nutritional Information (per serving – 1 sandwich):

• Calories: 290
• Protein: 9g
• Carbohydrates: 35g
• Fiber: 7g
• Fat: 13g
• Sugar: 5g
• Saturated Fat: 1g

This sandwich is a nutrient-dense, flavorful lunch choice that fits seamlessly into a whole food plant-based lifestyle.

4. Quinoa Veggie Power Bowl

The Quinoa Veggie Power Bowl is a vibrant, protein-rich meal loaded with colorful vegetables, hearty quinoa, and a creamy tahini dressing. This nutrient-dense bowl provides a perfect balance of fiber, plant protein, and healthy fats—ideal for a wholesome and energizing lunch.

Ingredients:

• ½ cup cooked quinoa
• ½ cup roasted or steamed broccoli
• ¼ cup shredded carrots
• ¼ cup cherry tomatoes, halved
• ¼ cup chickpeas (cooked or canned, rinsed)
• ½ avocado, sliced
• Handful of baby spinach or kale
• 2 tablespoons tahini dressing (tahini, lemon juice, garlic, water to thin)

Instructions:

1. In a large bowl, add quinoa as the base.
2. Arrange the veggies and chickpeas over the quinoa in sections.
3. Add avocado slices and drizzle with tahini dressing.
4. Serve fresh or store in an airtight container for up to 2 days.

Nutritional Information (per serving – 1 bowl):

• Calories: 400
• Protein: 13g
• Carbohydrates: 42g
• Fiber: 10g
• Fat: 21g
• Sugar: 4g
• Saturated Fat: 3g

This power bowl is a perfect example of a whole food plant-based lunch that’s both satisfying and packed with essential nutrients.

5. Brown Rice & Edamame Bowl

The Brown Rice & Edamame Bowl is a simple, protein-packed lunch that’s perfect for fueling your day. This dish combines hearty brown rice, fiber-rich vegetables, and plant-based protein from edamame, all topped with a flavorful ginger-soy dressing. It’s a satisfying and balanced meal that comes together quickly.

Ingredients:

• ½ cup cooked brown rice
• ½ cup shelled edamame (steamed or boiled)
• ¼ cup shredded red cabbage
• ¼ cup grated carrots
• ¼ avocado, sliced
• 1 tablespoon green onions, chopped
• Optional: sesame seeds or crushed peanuts for garnish

Ginger-Soy Dressing:

• 1 tablespoon low-sodium soy sauce or tamari
• 1 teaspoon rice vinegar
• ½ teaspoon grated fresh ginger
• ½ teaspoon maple syrup
• 1 teaspoon sesame oil (optional)

Instructions:

1. In a bowl, layer brown rice as the base.
2. Arrange edamame and veggies over the rice.
3. Drizzle with the ginger-soy dressing.
4. Top with avocado, green onions, and sesame seeds if desired.

Nutritional Information (per serving – 1 bowl):

• Calories: 360
• Protein: 14g
• Carbohydrates: 40g
• Fiber: 8g
• Fat: 15g
• Sugar: 4g
• Saturated Fat: 2g

This bowl is a great make-ahead lunch option that’s both nourishing and delicious for anyone following a whole food plant-based lifestyle.

6. Barley & Roasted Veggie Medley

The Barley & Roasted Veggie Medley is a warm, comforting lunch that’s perfect for meal prepping and enjoying throughout the week. Chewy, nutty barley pairs beautifully with oven-roasted vegetables and a splash of lemon or balsamic for a satisfying whole food plant-based meal.

Ingredients:

• ½ cup cooked pearled barley
• ½ cup roasted vegetables (e.g., zucchini, bell peppers, red onion, carrots)
• 1 tablespoon olive-free balsamic glaze or fresh lemon juice
• Handful of chopped fresh parsley
• Salt and pepper to taste
• Optional: garlic powder, thyme, or rosemary for seasoning before roasting

Instructions:

1. Preheat oven to 400°F (200°C). Toss chopped vegetables with a little water or veggie broth and roast for 25–30 minutes.
2. Cook barley according to package directions and let cool slightly.
3. In a bowl, combine cooked barley with roasted veggies.
4. Drizzle with lemon juice or balsamic, toss to combine, and sprinkle with fresh herbs.

Nutritional Information (per serving – 1 bowl):

• Calories: 310
• Protein: 9g
• Carbohydrates: 55g
• Fiber: 10g
• Fat: 4g
• Sugar: 7g
• Saturated Fat: 0.5g

Hearty, fiber-rich, and naturally flavorful, this barley bowl is a smart and satisfying whole food plant-based lunch option.

7. Lentil & Vegetable Stew

The Lentil & Vegetable Stew is a hearty, comforting lunch that’s loaded with plant-based protein, fiber, and rich flavor. Made with tender lentils and a medley of seasonal vegetables, this stew is ideal for batch cooking and keeps well for several days.

Ingredients:

• ½ cup dried brown or green lentils (or 1 cup cooked)
• 1 cup chopped carrots
• 1 cup chopped celery
• 1 cup diced tomatoes (canned or fresh)
• 2 cups vegetable broth (low sodium)
• ½ cup chopped onions
• 2 cloves garlic, minced
• 1 teaspoon dried thyme
• ½ teaspoon smoked paprika
• Salt and pepper to taste
• Fresh parsley for garnish (optional)

Instructions:

1. In a large pot, sauté onions, garlic, carrots, and celery in a splash of water or broth until softened.
2. Add lentils, tomatoes, broth, and spices. Bring to a boil, then reduce heat and simmer for 25–30 minutes, or until lentils are tender.
3. Adjust seasoning as needed and garnish with fresh parsley before serving.

Nutritional Information (per serving – about 1½ cups):

• Calories: 280
• Protein: 16g
• Carbohydrates: 42g
• Fiber: 14g
• Fat: 3g
• Sugar: 7g
• Saturated Fat: 0g

This stew is a nutritious and warming whole food plant-based lunch that keeps you full and energized all afternoon.

8. Butternut Squash Soup

The Butternut Squash Soup is a creamy, comforting whole food plant-based lunch option made without dairy or oil. It’s naturally sweet, rich in fiber, and packed with vitamins A and C. Perfect for chilly days, this soup is both soothing and deeply nourishing.

Ingredients:

• 2 cups butternut squash, peeled and cubed
• ½ cup chopped onion
• 1 small carrot, chopped
• 2 cloves garlic, minced
• 2 cups low-sodium vegetable broth
• ½ teaspoon ground cinnamon
• ¼ teaspoon ground nutmeg
• Salt and black pepper to taste
• Optional: 1 tablespoon nutritional yeast for a savory boost
• Optional: fresh herbs like thyme or sage for garnish

Instructions:

1. In a large pot, sauté onion, carrot, and garlic in a splash of broth until soft.
2. Add butternut squash, remaining broth, and spices. Bring to a boil, then simmer for 20–25 minutes until squash is tender.
3. Use an immersion blender (or transfer to a blender carefully) to puree until smooth.
4. Adjust seasoning and serve hot, garnished with fresh herbs if desired.

Nutritional Information (per serving – 1 cup):

• Calories: 150
• Protein: 3g
• Carbohydrates: 30g
• Fiber: 6g
• Fat: 2g
• Sugar: 6g
• Saturated Fat: 0g

This smooth, naturally sweet soup is a comforting and healthful choice for a whole food plant-based lunch, especially when paired with a side of whole grain bread or a light salad.

9. Chili with Sweet Potatoes & Black Beans

The Chili with Sweet Potatoes & Black Beans is a flavorful, hearty dish that’s perfect for a satisfying whole food plant-based lunch. Packed with protein, fiber, and warming spices, this chili offers a comforting and nutritious meal that’s easy to make in large batches.

Ingredients:

• 1 medium sweet potato, peeled and diced
• 1 can (15 oz) black beans, drained and rinsed
• 1 cup diced tomatoes (canned or fresh)
• 1 small onion, chopped
• 2 cloves garlic, minced
• 1 cup vegetable broth (low sodium)
• 1 tablespoon chili powder
• 1 teaspoon cumin
• ½ teaspoon smoked paprika
• Salt and pepper to taste
• Optional toppings: chopped cilantro, avocado slices, lime wedges

Instructions:

1. In a large pot, sauté onion and garlic with a splash of water or broth until soft.
2. Add sweet potatoes, black beans, tomatoes, broth, and spices.
3. Bring to a boil, then reduce heat and simmer for 25–30 minutes until sweet potatoes are tender and flavors meld.
4. Adjust seasoning, serve hot, and garnish with optional toppings.

Nutritional Information (per serving – about 1½ cups):

• Calories: 320
• Protein: 12g
• Carbohydrates: 55g
• Fiber: 13g
• Fat: 2g
• Sugar: 9g
• Saturated Fat: 0g

This chili is a perfect plant-based lunch option that’s filling, flavorful, and great for meal prepping.

10. Rainbow Chickpea Salad

The Rainbow Chickpea Salad is a vibrant, crunchy, and nutrient-packed lunch that combines colorful veggies with protein-rich chickpeas. This fresh and easy-to-make salad is perfect for a quick, satisfying whole food plant-based meal.

Ingredients:

• 1 cup cooked or canned chickpeas, rinsed and drained
• ½ cup diced red bell pepper
• ½ cup shredded purple cabbage
• ½ cup grated carrot
• ¼ cup chopped cucumber
• 2 tablespoons chopped fresh parsley or cilantro
• Juice of 1 lemon
• 1 tablespoon extra virgin olive oil (optional)
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine chickpeas and all the chopped vegetables.
2. Drizzle with lemon juice and olive oil (if using).
3. Toss everything together until well mixed.
4. Season with salt and pepper to taste and garnish with fresh herbs.

Nutritional Information (per serving – about 1½ cups):

• Calories: 280
• Protein: 12g
• Carbohydrates: 38g
• Fiber: 11g
• Fat: 7g
• Sugar: 7g
• Saturated Fat: 1g

This colorful chickpea salad is a refreshing and nutrient-dense whole food plant-based lunch that’s easy to prepare and delicious to enjoy.

FAQ

1. What is a whole food plant-based (WFPB) diet?

A whole food plant-based diet focuses on eating minimally processed plant foods such as vegetables, fruits, whole grains, legumes, nuts, and seeds, while avoiding or minimizing animal products, refined oils, and highly processed foods.

2. Are these lunch ideas suitable for beginners new to plant-based eating?

Yes! The recipes included are simple, flavorful, and use common ingredients, making them great options for anyone starting a whole food plant-based lifestyle.

3. How can I make these lunches more filling?

To make these meals more satisfying, you can increase portions of protein-rich ingredients like beans, lentils, quinoa, or add healthy fats such as avocado, nuts, or seeds.

4. Can I prepare these lunches ahead of time?

Absolutely! Many of these recipes, such as the salads, grain bowls, and stews, can be made in advance and stored in the fridge for several days, making them convenient for meal prep.