Listonic Logo

Vegan meal plan for lunch

Revitalize your lunch routine with our vegan meal plan for lunch. Packed with quick and flavorful recipes, this plan provides a variety of options to make your midday meal delicious and satisfying on a vegan diet. Say goodbye to lunchtime monotony and hello to a diverse vegan menu that suits your taste and schedule.

Vegan meal plan for lunch photo cover

Meal plan grocery list

Quinoa

Brown rice

Lentils

Chickpeas

Tofu

Tempeh

Almonds

Nuts

Seeds

Spinach

Kale

Broccoli

Carrots

Arugula

Avocado

Cherry tomatoes

Cucumber

Hummus

Whole-grain wraps

Pita bread

Olive oil

Lemon

Lime

Vegan dressing

Vinaigrette

Balsamic vinegar

Water

Herbal tea

Share this list

Facebook shareTwitter shareEmail share

Meal plan overview

Revitalize your lunch routine with our vegan meal plan for lunch. Packed with quick and flavorful vegan recipes, this plan provides a variety of options to make your midday meal delicious and satisfying. Say goodbye to lunchtime monotony and hello to a diverse vegan menu that suits your taste and schedule.

Vegan meal plan for lunch exemplary product

Foods to eat

  • Family-Friendly Buddha Bowl: Create customizable Buddha bowls with a variety of grains, veggies, legumes, and a tasty sauce.
  • Vegetable Stir-Fry: Prepare a colorful and flavorful vegetable stir-fry with tofu or tempeh served over brown rice or noodles.
  • Vegan Tacos: Set up a taco night with a spread of seasoned black beans, guacamole, salsa, and an array of fresh toppings.
  • Chickpea and Spinach Curry: Make a family-friendly chickpea and spinach curry served with basmati rice or whole-grain naan.
  • Quinoa Salad: Create a refreshing quinoa salad with a mix of vegetables, herbs, and a zesty lemon-tahini dressing.
  • Vegan Pizza Night: Make homemade vegan pizzas with a variety of toppings, allowing each family member to customize their slice.
  • Lentil Sloppy Joes: Prepare lentil sloppy joes served on whole-grain buns with a side of oven-baked sweet potato fries.
  • Family-Favorite Pasta: Cook whole-grain pasta with a choice of tomato, pesto, or creamy cashew sauce and assorted veggies.
  • Stuffed Bell Peppers: Stuff bell peppers with a mix of quinoa, black beans, corn, and salsa for a hearty and fun meal.
  • Vegan Breakfast for Dinner: Enjoy a breakfast-style dinner with tofu scramble, avocado toast, and fruit salad.

✅ Tip

Consider batch cooking and meal prepping to save time and ensure there are always healthy vegan options available for your family of three.

Foods not to eat

  • Excessive Processed Foods: Minimize consumption of highly processed and unhealthy vegan convenience foods.
  • Unbalanced Meals: Ensure meals are well-balanced with a mix of carbohydrates, proteins, and healthy fats.
  • Overly Spiced Dishes: Adjust spice levels to accommodate the taste preferences of all family members.
  • Insufficient Variety: Aim for a diverse range of foods to provide essential nutrients for all family members.
  • Forceful Introduction of New Ingredients: Gradually introduce new foods to avoid overwhelming family members with unfamiliar items.
  • Large Portion Sizes: Serve appropriate portion sizes to prevent overeating and promote healthy eating habits.
  • Hidden Allergens: Be mindful of any food allergies or sensitivities within the family when planning meals.
  • Excessive Sugary Treats: Limit the intake of sugary treats to promote overall family health.
  • Unhealthy Snacking: Encourage wholesome snacks and limit unhealthy snacking between meals.
  • Skipping Meals: Ensure regular and balanced meals for the entire family to support optimal nutrition.

Main benefits

The Vegan meal plan for a family of 3 provides diverse and balanced meals that are simple to prepare and can be enjoyed by all family members, ensuring everyone's health and dietary preferences are accommodated.

🎓 Recommended nutrient breakdown

Fat

Carbs

Protein

Fiber

Other

Food alternatives

Lunch on a vegan meal plan can be exciting with these substitutions:

  • Use butternut squash noodles instead of traditional pasta for a unique texture.
  • Adding pecans can provide a different nutty flavor compared to almonds.
  • Try watercress for a peppery taste instead of kale in salads.
  • For a refreshing twist, raspberries can replace strawberries in desserts.
  • Consider fennel instead of cucumber for a distinct flavor in salads.

How to budget on this meal plan

Invest in bulk purchases of quinoa, chickpeas, and brown rice. Tofu or tempeh are excellent protein sources and can be more cost-effective when bought in larger quantities. Mixed vegetables can be bought frozen for better prices and longer shelf life. Whole-grain wraps or pita bread are versatile and can often be found on sale. Homemade hummus using canned chickpeas is a cost-effective and healthier option.

Download the grocery list for FREE

  • ✔️ Add and remove items
  • ✔️ Sort items by store aisles
  • ✔️ Share the list with your partner
Widget cover photo

Extra tips

Any healthy snack ideas?

Quick and nutritious vegan snacks perfect for a midday meal:

  • Avocado toast on whole grain bread
  • Carrot sticks with hummus
  • Fruit salad with a sprinkle of chia seeds
  • Mixed nuts and raisins
  • Edamame with a pinch of sea salt
  • Roasted chickpeas
  • Cucumber rolls with quinoa and tahini

What should I drink on this meal plan?

For a vegan lunch, sipping on unsweetened iced green tea, sparkling water with a twist of lemon, a homemade vegetable juice, a smoothie made with almond milk and mixed berries, or a comforting cup of herbal tea can complement the meal wonderfully.

How to get even more nutrients?

Creating a nutritious vegan lunch involves balancing a variety of plant-based foods to ensure you're getting a good mix of protein, fiber, and healthy fats. Think about including a hearty salad with chickpeas, avocado, and a variety of colorful vegetables. Add a whole grain like quinoa or whole grain bread for added fiber, and dress it with a homemade olive oil-based dressing for those essential fats.

Meal plan suggestion

Vegan Lunch Meal Plan

This lunch meal plan is designed to be nutritious, satisfying, and easy to prepare. It includes a variety of plant-based ingredients to keep you energized throughout the day.

Day 1: Quinoa Salad

  • Quinoa salad with chickpeas, mixed vegetables (bell peppers, broccoli, carrots), and leafy greens (spinach, kale)
  • Sliced avocado and cherry tomatoes on the side
  • Dressing: Mix olive oil, lemon juice, and your favorite herbs
  • Optional: Sprinkle almonds or other nuts/seeds for added crunch
  • Drink: Water or herbal tea

Calories: 600  Fat: 25g  Carbs: 80g  Protein: 20g

Day 2: Tofu Wrap

  • Whole-grain wrap filled with seasoned tofu or tempeh, mixed vegetables, and hummus
  • Serve with cucumber slices and cherry tomatoes
  • Drink: Water or herbal tea

Calories: 650  Fat: 27g  Carbs: 85g  Protein: 25g

Day 3: Buddha Bowl

  • Bowl with brown rice or quinoa, mixed vegetables, chickpeas, and sliced avocado
  • Drizzle with your favorite vegan dressing or vinaigrette
  • Optional: Add almonds or other nuts/seeds for extra protein and texture
  • Drink: Water or herbal tea

Calories: 700  Fat: 28g  Carbs: 90g  Protein: 22g

Day 4: Pasta Salad

  • Brown rice or quinoa pasta tossed with mixed vegetables, cherry tomatoes, and vegan pesto sauce
  • Top with beans or lentils for added protein
  • Drink: Water or herbal tea

Calories: 680  Fat: 30g  Carbs: 88g  Protein: 23g

Day 5: Edamame Salad

  • Salad with edamame, mixed greens, cucumber, cherry tomatoes, and avocado
  • Dressing: Balsamic vinegar and olive oil
  • Optional: Add nuts/seeds for extra crunch
  • Drink: Water or herbal tea

Calories: 620  Fat: 24g  Carbs: 75g  Protein: 28g

These values are approximate and can vary slightly based on specific portion sizes and preparation methods.

Download the FREE grocery list for this meal plan

Small widget cover photo

Want to learn more?

⚠️ Keep in mind

As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.