We’ve got plant-based lunch recipes that you are sure to love! Whether you are looking to give Meatless Mondays a try, or just want to add in more plant based meals to your life, we’ve got you covered. Below are five of our favorite plant-based lunch recipes.
Want a good reason to add more plant-based lunch recipes to your life? Increasing plant intake has a variety of benefits. For example:
- Weight control
- Decreased risk of high blood pressure, high cholesterol, and cardiovascular disease
- Lowered risk of diabetes
- Decreased risk of certain types of cancers
- Increased longevity
We have compiled some of our favorite plant-based lunch recipes from our menu planning app.
Roasted Tomato Basil Grilled Cheese
Serves: 4
Prep Time: 15 minutes Cook Time: 25 minutes
Ingredients:
- 4 cups cherry tomatoes
- 1⁄4 cup mayonnaise
- 2 cups shredded mozzarella cheese
- 8 leaves basil
- 8 slices whole wheat bread
- 1 tablespoon butter
- 1 pinch salt
Directions:
- Preheat the oven to 400°F.
- Line a baking sheet with parchment paper and place the tomatoes on the sheet.
- Roast for 15 minutes until the tomatoes are starting to burst.
- Place the tomatoes in a bowl and carefully mash with a potato masher to extract the juice.
- Strain the tomatoes completely and reserve the juice in a small bowl.
- Mix 1 tablespoon of the juice into mayonnaise until it has the consistency of a sauce (double the tomato juice and mayonnaise for extra sauce).
- Reserve the strained tomatoes and sprinkle them with salt.
- Spread each slice of bread with tomato mayo.
- Top with 1/4 of the strained tomatoes, shredded mozzarella, and some torn pieces of basil.
- Sprinkle the toppings with a pinch of salt and top with another slice of bread.
- Heat a grill pan to medium high and brush it with butter.
- Cook the sandwiches until toasty and the cheese is melted, about 3 minutes per side.
- Serve immediately.
Eggplant Sandwich
Serves: 1
Prep Time: 5 minutes Cook Time: 20 minutes
Ingredients:
- 1 ciabatta
- 1/2 eggplant sliced
- 1 tablespoon cream cheese
- 1/2 tablespoon honey
- 4 leaves basil
- 1 tablespoon balsamic vinegar
- 1 pinch salt
- 1 pinch pepper
- 1 cup arugula
- 2 slices tomato
Directions:
- Preheat oven to 350 degrees F.
- Slice the eggplant into 1/4” rounds.
- Place the eggplant on a sheet pan with salt and roast for 10 minutes.
- During this time, wash and slice the tomatoes, and prepare the basil.
- Remove the eggplant from the oven, add the balsamic vinegar being sure to evenly distribute, and turnover the eggplant so that each side cooks similarly.
- Put back in the oven and roast for an additional 10 minutes or until soft and cooked completely.
- In the meantime, toast the bread and prep the veggies.
- Mix the cream cheese with the honey and apply onto the bread.
- Add remaining ingredients to sandwich, layering each in the order as follows from bottom to top: eggplant, basil, greens, and tomato slices.
Roasted Vegetable and Lentil Salad
Serves: 1
Prep Time: 5 minutes Cook Time: 20 minute
Ingredients:
- 1 cup zucchini halved and sliced
- 1 red bell pepper chopped
- 1 teaspoon olive oil
- 1 cup green lettuce chopped
- 2/3 cup Canned Lentils drained and rinsed
- 1 1⁄2 tablespoons Balsamic Vinaigrette
- 2 tablespoons pumpkin seeds
Directions:
- Preheat oven to 425°F.
- Add cauliflower, zucchini, and bell pepper to a baking sheet. Drizzle olive oil over and toss to coat.
- Roast veggies for 15-20 minutes until tender.
- In a large bowl, combine roasted veggies, lettuce, and lentils. Pour dressing over and toss until well combined.
- Sprinkle with pumpkin seeds.
Divine Veggie Wrap
Serves: 1
Prep Time: 5 minutes
Ingredients:
- 1 whole wheat tortilla
- 1 tablespoon hummus
- 1⁄4 teaspoon paprika
- 1⁄4 avocado sliced
- 1⁄2 cucumber chopped
- 5 kalamata olives, pitted, chopped
Directions:
- Spread hummus on the tortilla and sprinkle paprika.
- Add cucumber and avocado slices. Sprinkle olives.
- Roll up and serve.
Mediterranean Lunch Box
Serves: 1
Prep Time: 5 minutes
Ingredients:
- 1⁄2 cup chickpeas drained and rinsed
- 1⁄2 cup cucumber chopped
- 1⁄2 cup cherry tomatoes halved
- 2 tablespoons parsley chopped
- 1⁄4 avocado diced
- 1 teaspoon lemon juiced
- 1 teaspoon olive oil
- 1 dash salt
- 1 dash pepper
- 1 cup baby carrots
- 1⁄2 whole wheat pita cut into triangles
- 2 tablespoons hummus
Directions:
- In a bowl, combine chickpeas, cucumbers, tomatoes, parsley, avocado, lemon juice, olive oil, salt, and pepper. Toss until well combined.
- Serve with carrots, pita, and hummus or pack into a lunch box.
Need help with incorporating more plant based meals into your routine? Schedule an appointment with one of our Registered Dietitian Nutritionists (RDN).
