Last week we were asked about options for lunch at work. We talked about it on our Facebook live on Monday and so many people responded positively I thought it might be helpful if I shared the ideas in our newsletter.
Of course, any whole plant food can be eaten for lunch. Don't get caught up in what is "lunch food" versus what is "breakfast food" versus what is "dinner food." Eat anything you want at any time.
That said, the first step to having whole-food to eat during the week is to plan ahead (same as having any type of food to eat that you make yourself). You don’t have to know for sure what you’re going to turn it into. You can make some staples and then figure it out. Sometimes I will make a particular dish for us to eat all week (ratatouille, sweet potato lasagna, chili, soup, etc). But often I will just make quinoa or rice, beans and bake some potatoes (sweet, white or both) and then we'll each make what we feel like out of them. (Russ is plenty self sufficient to open the fridge and figure out what to eat.)
A potato with hummus is a great foundation for a lunch time meal. Add green peas, corn, beans and/or quinoa and you have a solid meal. It’s good hot or cold. One of our fans recommended banana, nut butter and cinnamon on a sweet potato. I’ve never tried it, but it sounds pretty good.
You can wrap just about anything in a tortilla. Quinoa and beans with some salsa and greens. Add hummus, avocado or taco seasoning if you want. This also works well as a taco bowl.
Veggies or fruit with a sauce of your choice. (Maybe one of these will strike your fancy: sauce recipes. Chocolate hummus is a decadent treat and peanut butter is always easy.
Mix potatoes with any veggies you like, add salsa, hummus or something else and you’ve got a fancy potato salad.
Salads in general are good options and this past weekend I made a tofu scramble (idea from a recipe in The Cheese Trap book) that would travel really well.
If you end up going out for lunch at a sit-down place look for sides. Just make sure you ask about butter or lard (we learned that beans and baked potatoes are often made with lard). If you ask, many places can whip up a vegan option from things they already have in the kitchen. On the rare occasion you find yourself at a fast food place, most of them do have vegan options. A quick search online is going to be your best bet as the staff is unlikely to know.
Eating without thinking is never going to be a healthy option. Hopefully this gave you some ideas to think about.
Do you have a go-to whole-food plant-based lunch option? If so, please share it with us!
If you are ready to address how your food choices are negatively affecting your health, let’s set up a free get-to-know-you chat. Send me an email and let’s get you on track to taking control of your stress eating. Health@RnRJourney.com
Dr Robyn is a former competitive volleyball player turned psychologist with continuing education in nutrition. Russ is a former competitive bodybuilder and trainer on the Mr. Olympia Tour. They are the co-founders of Whole Food Muscle and the authors of How to Feed a Human The Whole Food Muscle Way. To work with them one on one to improve your health and fitness or to have them speak at your event or organization email them at Health@RnRJourney.com.