Lunchtime should be easy, satisfying, and full of flavor—but let’s be honest, it’s way too easy to fall into a rut. 

Whether you’re packing a lunch for the office, throwing something together at home, or just trying to avoid spending too much time in the kitchen, having a lineup of fresh, plant-based lunch ideas can make all the difference.

If you’ve been eating plant-based for a while, you probably have a few go-to recipes for the same old salad or bowl…but you might be getting bored. I get it—it happens to me, too! And if you’re new to this way of eating, you might be overwhelmed trying to figure out where to even start. 

That’s why I asked some of my fellow registered dietitians for their go-to plant-based lunch ideas, and let me tell you: they did not disappoint. 

In this post, you’ll find 18 creative, nutritious, and delicious plant based lunch ideas that will shake up your routine and keep your meals exciting and fun. Plus, I’m sharing a few quick tips to help you pull these meals together in no time.

Let’s dive in—your next favorite lunch is waiting!

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Tips for Quick Plant-Based Lunches

Plant-based or plant-focused eating doesn’t mean hours in the kitchen. This type of eating plan may be easier to follow than you think if you get into the habit of doing some pre-planning and prep work.

Here are a few tips to help you plan and pull together plant-based lunches quickly.

• Bring on the bagged salad kits: Bagged salad blends are good to keep on hand for quick lunches. You can add a variety of beans, whole grains, and seeds for a protein boost.
• Prep Your Grains: Cook grains like quinoa, barley, or bulgur wheat and store them in the fridge. Then, add them to salads, bowls or soups throughout the week.
• Boil Your Beans: Cook up dried beans and store them in the fridge. You can also keep a variety of canned beans in your pantry. Canned beans are ready to go – just drain and rinse them well.

• Stock up on Sauces and Dressings: Make a couple of sauces or dressings for the week. Having a couple to choose from helps add some variety and spice to your meals!

Now, let’s dive into some amazing recipes from my colleagues (and a few of mine as well).

Plant-Based Salads

Probably one of the easiest things to make plant-based but also the easiest to get bored with, salads are a quick and easy lunch, and you can make so many of them ahead.

1. Easy Summer Split Pea Salad

Most of us think that split peas are only good for soup, but Cara Harbstreet, MS, RD from Street Smart Nutrition, shows us that they are incredibly versatile and delicious in this easy summer salad. Filled with split peas, corn, and tomatoes and tossed with a vibrant vinaigrette dressing, it is a hearty and satisfying plant based lunch idea. 

2. Kale and Quinoa Salad

Lisa Andrews, RD from SoundbitesNutrition.com, says that kale and quinoa are the perfect combination for lunch. You can mix this salad up and add your favorite seasonal fruit, like apples, oranges, or pomegranate arils. The zesty citrus ginger dressing pulls all the flavors together!

3. Baked Falafel Salad

Traditional falafel is often fried in oil and served wrapped in pita bread with tahini sauce or tzatziki dressing. In my version, the falafels are crisped nicely when baked in the oven or air fryer. Then, the tasty patties are served over greens with a drizzle of a creamy and flavorful tahini dressing. 

Falafels are packed with fiber, low in saturated fat, and have 8 grams of protein for 3 little falafels. What I really love is that I can make these ahead and just quickly reheat them in the microwave or serve them chilled over the salad. 

4. Rainbow Salad with Blueberry Vinaigrette

This gorgeous salad is packed with all the good stuff, including fiber, protein, potassium, magnesium, iron, and vitamins C and A, with a simple homemade blueberry dressing.  

While this salad looks light and refreshing, with 12g of protein from the black beans, 13g of fiber, and healthy fats from the dressing, this salad will fill you up and keep you going all afternoon. You can eat the whole rainbow at once, says Laura Yautz, RDN at Being Nutritious! 

5. Kale and White Bean Salad

White beans, dinosaur kale, red onion, and chopped fresh dill tossed with a tangy red wine vinaigrette. You’ll love this fresh, nourishing, and filling kale and white bean salad. Perfect as a make-ahead lunch or served as a side dish for dinner, says Jenny Shea Rawn, MS, MPH, RDN. 

Plant-Based Soups and Meals

6. Kidney Bean Chili

Christine Milmine, RDN from Plant Powered You LLC, loves that this chili is fiber and veggie-packed! She suggests using vegan cheese, which is great if you are following the MIND diet (but you could use regular cheese if you prefer), avocado, green onions, or chives for flavorful toppings. 

This recipe makes a lot for sharing and/or leftovers. You can even pop some in the freezer for later so that you have a meal to eat quickly without having to start from scratch. You can freeze individual portions in resealable, freezer-safe containers. (One of my favorites is Souper Cubes. They come in 1 and 2-cup trays and are microwave-safe as well, which makes heating individual portions at lunch easy.)

7. Spicy Sweet Potato and Chickpea Soup with Red Curry

Warm and spicy, my Thai-inspired vegetarian soup is a delicious soup to keep on hand for a quick plant-based lunch. It is packed with hearty vegetables, chickpeas, and zesty flavors from Thai red curry sauce and lime juice.

8. Curried Power Bowl

Registered Dietitian and Diabetes and Plant-Based Nutrition Expert, Vandana Sheth, RDN, CDCES, FAND, loves this Curry Power Bowl. She says it is one of her go-to plant-based lunches because it’s hearty, flavorful, and packed with nourishing ingredients that keep you feeling satisfied and energized. Plus, it’s easy to customize and great for meal prep!

9. Healthy Black Bean Burrito Bowl

Fresh vegetables, rice, and black beans are combined with a flavorful avocado creme. These black bean burrito bowls are easy, healthy, and perfect for meal prepping, says Elysia Cartlidge, RD from hauteandhealthyliving.com.

10. Lentil Bowls

Lentil bowls are a delicious plant-based lunch option! The components, including the creamy tahini dressing, can be prepped in advance and put together when you’re ready.  Lizzie Streit, MS, RDN, LD, the creator of It’s a Veg World After All, loves bowls because they can be assembled ahead of time or pulled together on the fly. Best yet, you can mix up the ingredients and use what you have on hand. 

11. Vegan Fajita Bowls with Tempeh

High in protein and easy to prepare, these Vegan Fajita Bowls are a flavorful Tex-Mex lunch, says Melissa Altman-Traub, MS, RDN, LDN. They are made with sauteed tempeh, peppers, onions, and mushrooms. Make some brown rice ahead of time and serve this fajita mix over top for a quick and flavorful lunch. 

12. Quinoa with Spinach and Tomatoes

Christina Laboni, RD, loves this quinoa with chickpeas and tomatoes as a one-pot meal. You can enjoy it hot or at room temperature. It’s rich in fiber, comforting, and satisfying.

13. Tofu Stir Fry

Rosanne Rust, author of Zero Waste Cooking For Dummies, suggests keeping frozen veggies on hand for quick stir-fries. This Tofu with Green beans comes together quickly – there’s so much less prep when you don’t have to string your green beans!. Rosanne suggests roasting the frozen green beans first for a boost of flavor! 

14. Dairy-Free Mac and Cheese

Mac and cheese isn’t just for the kids – it’s a delicious, quick lunch idea, too. This plant-based Dairy-Free Mac and Cheese is ultra-creamy, packed with flavor, and made with simple, nourishing ingredients—comfort food that both kids and parents will love, says Ali Ellis, MSc, RD, creator of the Toddler Kitchen.

15. Easy Vegan Yakisoba Inspired Noodle Stir Fry

Yakisoba noodles are a popular dish in Japanese restaurants, and this vegan version is inspired by the classic recipe. With vibrant vegetables and a savory sauce, it offers the perfect balance of flavor and comfort says Sarah Harper, MS, RDN from The Addy Bean.

Plant-Based Sandwiches

Sandwiches are a lunchtime staple, and most of us probably grew up eating a fair number of peanut butter and jelly sandwiches for lunch – the most famous plant-based sandwich! But there are many other plant-based sandwich ideas if you want to be a little more creative.

16. Mashed Chickpea Sandwiches

Laura Yautz, RDN, loves these sandwiches because they are so easy to make! The chickpea salad is a perfect make-ahead option, and it will keep in the fridge for several days. A bean-based tuna alternative means that this lunch is fiber-packed and mayo and dairy-free! Definitely give this easy and delicious plant based lunch idea a try!

17. Chickpea Cucumber Boats

So, not a traditional “sandwich,” but the cucumber takes the place of bread, making the “boats” an easy and low-carb carrier for the chickpea salad.  Rhyan Lanich, RD, loves these because they are quick and easy and can be made on the fly.

18. Crispy Chickpea Avocado Toast

You may think of avocado toast as only a breakfast treat, but this version that includes chickpeas adds a boost of protein and is satisfying enough to keep you going until dinner time. The creamy avocado spread is mixed with zesty lime juice and topped with a bit of smoked paprika to give this open faced sandwich a boost of fresh, smokey flavor.

Pin this to help you remember these delicious plant based lunch ideas later!

Why Should You Include More Plant-Based Meals?

Plant-based eating is having a moment right now…and for good reason. A plant-based diet is filled with nutrients, tends to be higher in fiber, and lower in calories and fat than a more animal-centric diet. 

It is often thought of as a vegetarian diet, but I prefer to think of it as more of a “plant-focused” or “plant-forward diet.” Meaning eating more plants and focusing your plate on those foods while still including meat, poultry, seafood, and dairy foods. 

Also, eating more plant-focused foods has been associated with a reduced risk of many chronic diseases like heart disease, Alzheimer’s disease, and certain types of cancer while also improving blood sugar control and gut health. 

If you want to read more about all the benefits of plant-based eating, my recent article, Unlocking the Secrets of Plant-Based Eating, takes a deep dive into all the benefits of plant-based eating. 

Wrap Up

If you are trying to enjoy more plant-based meals, I hope this plant based lunch ideas round-up gives you some new recipes to try. From soups to bowls to sandwiches, there are endless ways you can enjoy more plant-based lunches that are filling, satisfying, and easy to prepare.

To help make sure you have everything you need to assemble a variety of plant-based lunches quickly, download my plant-based pantry list today!