2 slices cracked wheat sourdough bread
1/2 cup black beans, rinsed and drained
2 tbsp. hummus
1/2 avocado, mashed
2 tbsp. nutritional yeast
1/2 zucchini, chopped and steamed
1 tomato, sliced thinly
spinach or lettuce
Optional: mustard, spices, hot sauce, vegan cheese, etc.
- You know how to assemble a sandwich, right? Good, then we can stop here and move on.
This is my go-to meal because 1) sandwiches pack and stay well in my backpack, 2) it doesn't involve much actual cooking, and 3) I feel perfectly satisfied with this sandwich and an apple for lunch. I always pack a few extras like an apple, some carrots, and a chewy sweet That's It fruit bar, just in case I need something sweet :)
Here's Sydney's favorite:
1/2 cup brown rice
1/4 cup chickpeas
1/4 cup black beans
dash of liquid amino
1/2 avocado with turmeric powder
I love this lunch because it is a great balance of complex carbs, healthy fats, and protein. The mixture of the brown rice and legumes gives you a complete protein source and keeps your hunger at bay throughout your day. The avocado also helps in keeping you full and giving your body those healthy brain fats that they need everyday, especially in school. You can always substitute the grain for a different grain or pick a different protein, but this is by far one of my favorite combinations. Quick, easy, and delicious!
Here's Mary's favorite:
1/2 cup Black Bean & Quinoa Pasta
1/3 cup Garbanzo Beans
1/4 cup Marinara Sauce
1/2 Large Sweet Potato
I love this on the go lunch because it's easy to eat in between classes and it's super delicious. Black bean & quinoa pasta with garbanzo beans and marinara sauce is a delicious and easy combination to put together. Adding some sort of green is always a must in my lunches and I love steaming organic kale in vegetable broth! Sweet potatoes add substance and balance out the savory foods. I have one piece of fruit in addition to this, which usually happens to be a banana. This lunch is versatile too. You could swap out the pasta with brown rice or quinoa, and it would still taste awesome. If you're not a kale fan, swiss chard would be super yummy! Same with the sweet potato, you could definitely opt for a russet potato, perhaps with a little guac on top.
We hope this helps with packing healthy, plant-based lunches! Most importantly, get creative and listen to what your body craves.
Thanks for reading!