3 Plant based Lunches to Take on the Go

11 Dec

These days it seems that everyone is always so busy.  In the workplace, employees are constantly given ever increasing workloads and expected to somehow keep up.  This busy lifestyle extends to outside the office and into our personal lives as well.  Juggling friends, relationships, kids, hobbies and personal projects, our days are packed full and a busy schedule almost seems to be a badge of honor.  When we run around from one activity to the next, we exhaust ourselves and self care takes a backseat.

One thing that can get overlooked in the midst of a busy day is eating right.  Running from meeting to meeting doesn’t leave much time for you to properly nourish your body.  Picking up a quick, fast food meal probably seems like the best option.  However, if you think ahead and put in just a little bit of time the night before, you can be prepared with healthy food to fuel those hectic days.

These are three of my favorite things to make for lunch that travel well and take only 15 – 20 minutes to prepare.  Each one has a recipe example, but these are all things that can be made to customize your personal tastes.

1. Chickpea salad pita

vegan_chickpea_salad_pita

Chickpea salad has to be one of my favorite things to have for lunch.  There are so many variations of it you can make and it’s easy to prepare.  Chickpeas are high in both protein and fiber making it the perfect fuel to eat in the middle of the day.  The texture mimics that of chicken salad, so this is something that would satisfy herbivores and carnivores alike.  A good chickpea salad often consists of the vegetables, seasonings and a dressing to bind it all together.  Just mash the beans to your desired consistency and add in the rest of the ingredients.  See the chart below for some suggestions on how to make a great tasting salad.  Simply choose one from each column, mix, match and create your favorite.

Vegetable                 Seasoning                          Dressing

Broccoli                      garlic                               veganaise

Onion                      rosemary                             olive oil

          Olives                       oregano                         dijon mustard

Celery                    curry powder                        tahini

Carrot                           dill                                     miso

   Tomatoes                nutritional yeast              liquid aminos

 

2.  Stuffed avocado

black_bean_stuffed_avocado

The rich fat content of avocados makes it easier for the body to absorb certain fat soluble vitamins.  With 6-7 grams of fiber per half, avocados will fill you up and keep you feeling satisfied until dinner.  Pair this with a peppery arugula salad, which is an antioxidant powerhouse,  and you’ve got yourself a delicious and well balanced lunch.  Like the chickpea salad, you can customize this one to your liking and use whatever vegetables you have on hand.   Below is the recipe for my southwest stuffed avocado.

Southwest Stuffed Avocado

2 avocados

1 can black beans

1 cup tomatoes, diced

1/2 onion, chopped

juice of 1/2 lime

1 tsp cumin

sea salt to taste

~ slice the avocados and remove the pit, squeeze a small amount of lime juice on each half to prevent oxidation

~ mix the beans, tomato, onion and spices together and stir well to combine

~ scoop the bean mixture into the avocado and serve

 

3.  Zen veggie bowl

dsc05184

Chock full of vegetables and hearty grains, veggie This one is pretty hard to mess up since it’s pretty much just made up of whatever you happen to like and have on hand.  Below is layout of how to make a perfect veggie bowl and some examples for each category.  When you are done, you will have a complete, well balanced meal.

Layer 4 – protein 

[lentils, chickpeas, black beans, tempeh, tofu]

Layer 3 – vegetables 

[broccoli, zucchini, tomato, peppers, eggplant]

Layer 2 – grain 

[quinoa, brown rice, cous cous, farro]

Layer 1 – greens 

[spinach, chard, kale, arugula]

Dressings: tahini garlic dressing, balsamic vinaigrette, liquid aminos, miso, pesto

Now that you’re armed with healthy fuel for your body and mind, go out there, tackle the day and share your greatness with the world!

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