Image Credit: Anna Pelzer / Unsplash
100+ Plant-Based, Vegetarian and Vegan Lunch Box Ideas
Many of the women I work with in counselling who suffer with chronic dieting, disordered eating or orthorexia are either vegetarian or vegan. Sometimes this is because they are highly sensitive and sometimes this is because their eating-disordered self is restricting certain food groups. Either way, part of our work together over-time is to start to include a wider range of foods, colours and tastes to their plates. If this sounds like you, or you are someone new to being veggie or you are a therapist working with someone suffering with these issues (and you don’t want to pathologize their veggie eating) – here is some information and a wide list of suggestions to help bring more balance and variety to the mid-day meal.
Saving Our Planet via Plant-Based Eating
Updating their 2009 position on plant-based diets, in 2016, the Academy of Nutrition and Dietetics write in the Journal of the Academy of Nutrition and Dietetics, ‘an “appropriately planned” vegetarian or vegan diet is suitable for “all stages of the life cycle,” and adopting such diets in childhood can reduce the risk of chronic disease later in life.’ Additionally, their paper says that plant-based diets are more environmentally friendly and sustainable than those diets which are rich in animal products, noting that they can reduce greenhouse gas emissions by up to 50 percent. “Becoming vegetarian can be beneficial to personal health and the environment,” says Vandana Sheth, a spokesperson for the Academy of Nutrition and Dietetics (Reference: Thomas Campbell MD & Erin Campbell MD).
The 2006 UN report and Nasa funded studies are urging a global move towards a plant-based and meat-free diet. Because of this, Meat Free Monday has become a massive global hit with supporters such as Richard Branson, Jamie Oliver, The Food Climate Research Network, universities and schools as well as with global brands such as Puma. Meat Free Monday on their How MFM Helps Page advocate that eating less meat, even one day a week can:
- Help our beautiful planet by reducing the impact that livestock farming, and the resulting greenhouse gas has on the planet
- Help us to become healthy and happy by reducing heart disease, stroke and cancer
- Help us to think of animal welfare and reduce factory farming
- Help us to save money by decreasing expensive meat consumption
Types of Vegetarians
There are different types of vegetarians:
- Lacto-ovo vegetarians: eat eggs, milk, and dairy products but do not eat fish, chicken or meat
- Lacto-vegetarians: eat dairy foods and milk but do not eat eggs, fish, chicken or meat
- Vegans: do not eat food or use goods derived from fish, chicken or other animals
Whilst the following are not considered vegetarian, many people are actively reducing meat consumption and identify as the following:
- Pescetarians: eat a predominately vegetarian diet as well as eating fish
- Flexitarians: eat a predominately vegetarian diet but may occasionally eat fish, chicken or meat
- Plant-Based: eat a predominately plant-based but may occasionally eat fish, chicken or meat
There is a wealth of information on the Vegetarian Society’s Website – a wonderful resource with 1000s of recipes.
The lunch box suggestions below contain 100s of ideas to pack a wholesome and balanced vegetarian lunch. Enjoy!
Sandwich /Wrap Base |
| Bread: Seeded, Rye, Quinoa, Sourdough, Chia Seed, GF |
| Bread Rolls: Seeded, Rye, Quinoa, Sourdough, Chia Seed, GF |
| Raw Breads |
| Turkish Bread |
| Lebanese bread |
| Panini |
| Baguette |
| Bagels |
| Tortillas – Wraps or Pinwheels |
| Mountain Bread – Wraps or Pinwheels |
| Pita Pockets |
| Rice Cakes/Rice Crackers |
| Vita Wheats |
| Sarnie Crackers/Cracker Breads |
| Rice Paper Rolls |
| Lettuce Wraps |
| Nori Sheet Wraps |
| Collard Wraps |
Salad Fillings |
| Salad: Leaves, Tomato, Cucumber, Beetroot, Carrot, Onion, Alfalfa |
| Avocado, Peanut Butter & Salad |
| Cheese & Salad |
| Vegemite & Salad |
| Avocado & Salad |
| Spinach, Avo, Cherry Toms & Pinenut |
| Veggie Collard Wraps |
| Edamame & Salad |
| Florida Wrap |
| Avo, Homous, Broccoli & Sprouts |
Egg Fillings |
| Egg & Lettuce |
| Egg & Cress |
| Curried Egg |
| Egg Slices & Salad |
Houmous Fillings |
| Houmous & Salad |
| Houmous & Antipasto |
| Houmous & Falafel |
| Houmous, Cucumber & Grated Carrot |
| Houmous, Carrot & Raisin |
| Houmous & Coleslaw |
| Houmous & Roasted Beets |
| Lemony Houmous & Curried Carrot |
Bean Mash/Smash/Pate Fillings |
| Sweet Potato Chipotle Mash & Peanut Butter |
| Sweet Potato Mash & Mixed Beans |
| Black Beans, Avo, Tomato, Jalapeno & Sour Cream |
| Refired Beans, Grated Cheese, Avocado, Sour Cream & Salsa |
| Chickpea Smash, Eggplant & Zucchini Slices |
| Broad Bean, Pea, Feta & Mint Smash |
| Cold Baked Beans |
| Cannellini Bean Mash & Spinach/Kale Leaves |
| Lentil Mash & Salad |
| Pumpkin Mash & Salad |
| Curried Chickpea & Salad |
| Chickpea, Walnut & Cranberry Smash |
| Aduki Bean Spread & Salad |
| Zucchini Butter |
| Whitebean & Kale Mash |
| Mushroom & Sunflower Seed Pate |
| Celeriac Pate |
| Tartex Mushroom Pate |
| Tartex Herb Pate |
| Tartext Red Pepper Pate |
Nut Roast/ Nut Ball Fillings |
| Nut Roast & Salad |
| Nut Roast & Potato Salad |
| Nut Roast & Xmas Chutney |
| Nut Roast, Stuffing & Cranberry Sauce |
| Nut Kofta & Tsatsiki |
Tofu & Tempeh Fillings |
| BBQ Tofu |
| Scrambled Tofu |
| Tempeh ‘Tuna’ Salad |
Cheddar Cheese Fillings |
| Cheddar Cheese |
| Cheese & Branston Pickle |
| Cheese & Salad |
| Cheese Grated & Mexican Mixed Bean |
| Cheese & Tomato |
| Cheese & Piccalilli |
| Cheese Grated, Onion & Mayo |
| Cheese Grated, Grated Carrot & Sultanas |
| Cheese Grated & Chopped Cooked Broccoli |
| Cheese Ploughmans |
| Cheese Grated, Grated Apple, Spring Onions & Mayo |
| Cheese & Vegemite |
| Cheese, Vegemite & Cucumber |
Cream Cheese, Labna & Schmear Fillings |
| Cream Cheese & Cucumber |
| Cream Cheese, Mango Chutney & Grated Cheddar |
| Cream Cheese & Roasted Red Capsicum |
| Cream Cheese & Salad |
| Cream Cheese & Sundried Tomatoes |
| Cream Cheese, Grated Apple & Cheese |
| Cream Cheese, Avocado, Mango Chutney & Cashews |
| Cream Cheese Schmear: Lemon Zest, Garlic & Dill |
| Labna Garden Schmear |
Brie/Camembert Fillings |
| Brie/Camembert, Cranberry & Rocket |
| Brie/Camembert & Grape |
Blue Cheese Fillings |
| Blue Cheese, Walnut & Pear |
Wensleydale Cheese Fillings |
| Wensleydale & Carrot Chutney |
| Cranberry Wensleydale, Veggie Bacon & Spinach Leaves |
Ricotta |
| Ricotta Mixed & Chopped Broccoli, Carrots & Red Pepper |
Smoked Cheddar |
| Smoked Cheddar, Apple, Onion & lettuce |
| Smoked Cheddah & Apple Butter |
Mozzarella |
| Mozarella, Sundried Tomatoes & Salad |
| Mozarella, Marinated Artichoke & Spinach/Rocket |
| Mozarella, Tomatoes & Pesto |
Feta |
| Feta, Peas & Mint |
| Feta, Lettuce, Tomato & Olives/Olive Tapenade |
| Feta, Tomato & Basil |
| Feta, Red Lentil & Red Pepper Wrap |
Goat’s Cheese |
| Goat’s Cheese, Roasted Red Capsicum & Rocket |
| Goat’s Cheese & Roasted Vegetables |
| Goat’s Cheese, Pesto & Roasted Vegetables |
| Goat’s Cheese, Asparagus, Lemon Zest & Thyme |
| Goat’s Cheese, Fig & Caramelized Onion Chutney |
| Goat’s Cheese, Grated Beets, Carrots, Pear & Rocket |
| Green Goddess: Goat’s Cheese, Spinach or Kale, Avo & Herb Pesto |
Vegan Cheeses |
| Vegan Cottage Cheese |
| Herbed Cashew Cheese Spread |
| Vegan Cheese Sauce Spread |
Spreads |
| Vegemite/Marmite |
| Homemade Fresh Jam |
| Homemade Nutella |
| Peanut Butter |
| Cashew Nut Butter |
| Brazil Nut Butter |
| Almond Butter |
| Coconut Butter |
| Almond Butter & Banana |
| Almond Butter, Apple & Honey |
| Cashew Mayo |
Veggie Ham/Veggie Bacon Slices |
| Veggie Ham |
| Veggie Ham & Salad |
| Veggie Ham & Mustard |
| Veggie Ham & Pickle |
| Veggie Ham & Tomato |
| Veggie Ham, Cheese & Tomato |
| Veggie BLT |
| Veggie BLTA |
Veggie Chicken/Turkey Style Slices |
| Veggie Turkey & Cranberry |
| Veggie Turkey, Cranberry, Avo & Rocket |
| Veggie Turkey & Salad |
| Veggie Turkey & Cream Cheese |
| Veggie Turkey BLT |
| Veggie Chicken Slices |
| Veggie Chicken, Lettuce & Mayo |
| Veggie Roast Chicken Roll |
| Veggie Roast Chicken Roll & Stuffing |
| Veggie Chicken & Pesto Mayo |
| Veggie Chicken & Tarragon Mayo |
| Veggie Chicken & Coronation Mayo |
| Veggie Chicken, Mango, Basil & Mint |
| Veggie Chicken, Walnut & Celery |
| Veggie Chicken & Veggie Bacon |
| Veggie Chicken Tandoori, Lettuce & Raita |
Quorn Fillings |
| Quorn Chunks & Tarragon Mayo |
| Quorn Chunks & Coronation Mayo |
| Quorn Slices & Salad |
| Quorn Slices & Mustard |
Pattie/Fritter Fillings for Sarnies or Lunch Box |
| Falafel |
| Falafel, Chutney & Salad |
| Falafel, Houmous & Salad |
| Sweet Potato Patties/Rosti |
| Sweet Potato, Chutney & Salad |
| Quinoa Burgers |
| Risotto & Veggie Patties |
| Nut Roast Slices |
| Linda McCartney or other Vegetarian Sausages/Burgers |
| Haloumi & Zucchini Fritters |
| Lentil Croquettes |
Sweet Fillings |
| Maple Cranberry Spread |
| Peanut Butter or Ricotta, Banana & Honey, Maple, Agave or Coconut Syrup |
| Apple Butter |
Salads |
| Gado Gado Salad |
| Greek Salad |
| Wardorf Salad |
| Rice & Bean Salad |
| Asian Brown Rice Salad |
| Noodle & Asian Slaw Salad |
| Peanuty Noodle Salad |
| Spinach, Avo, Cherry Tom & Pinenut |
| Pesto Pasta, Cherry Toms & Pinenuts |
| Soba Noodle Salad |
| Quinoa Salad |
| Freekah & Pomegranate Salad |
| Chickpea Curried Pasta, Mango & Coconut Salad |
| Cous Cous & Roasted Veggies Salad |
| Bulgar Wheat Salad |
| Roasted Vegetables Salad |
| Vegetarian Ceaser Salad |
Sushi |
| Cucumber Nori Rolls |
| Avocado Nori Rolls |
| Mixed Veggies Rolls |
| Veggie Chicken or Omlette Rolls |
Vegetarian Quiche/Tarts/Muffin Tin Bakes |
| Pizza Cups |
| Cauliflower Pizza Base Pizzas |
| Veggie Bacon & Egg |
| Sweet Potato, Potato or Pumpkin Fritattas |
| Veggie Polenta Corn Dog Cups |
| Mini Vegetarian Lasagne |
| Mini Zucchini Lasagne (using Zucchini slices instead of pasta) |
| Veggie Omelettes |
| Nut Roast |
| Mac & Cheese Bites |
| Nachos Cups |
| Tortilla Salad Cups |
| Veggie Ham & Cheese Muffins |
| Cheese & Cayenne Pepper Scones |
| Pumpkin Scones |
| Zucchini Slice |
| Veggie Sausage Rolls |
| Cheese & Spinach Triangles |
| Risotto Cups |
| Veggie Samosa & Mint Chutney |
| Quiche Florentine w Spinach or Kale |
| Quiche Goat’s Cheese & Leek |
| Quiche Veggie Ham & Tomato |
| Quiche Veggie Provencale |
Crunch & Sip for Kids (Chopped into bite sized bits) |
| Strawberries |
| Blueberries |
| Kiwi Fruit |
| Apple |
| Pear |
| Cherries |
| Grapes |
| Orange Wedges |
| Watermelon Chunks |
| Rockmelon/Honeydew Balls |
| Lady Finger Bananas |
| Carrot Sticks |
| Baby Cucumbers |
| Capsicum Strips |
| Celery Sticks |
Lunch Box Snacks/Sides |
| Fresh Fruit |
| Fruit Skewers |
| Dried Fruit |
| Fruit Leather |
| Veggie Ham & Mashed Sweet/Potato Rollups |
| Veggie Ham & Cheese Stick Rollups |
| Celery Stuffed w Peanut Butter |
| Celery Stuffed w Cream Cheese |
| Stuffed Cucumbers w Dill Cream Cheese |
| Crudité s: Carrot, Celery, Capsicum, Cucumber, Mushrooms, Cherry Toms, Cauliflower & Broccoli |
| Edamame |
| Devilled Eggs |
| Boiled Eggs |
| Dolmades |
| Popcorn |
| Macadamia Nuts |
| Walnuts |
| Almonds |
| Cashews |
| Hazelnuts |
| Trail Mix |
| Tamari Seed Mix |
| Sesame Seed Bars |
| Apricot & Oat Bars |
| Houmous Dip |
| Satay Sauce Dip |
| Beetroot Dip |
| Tsatsiki Dip |
| Chunky Pesto Dip: Kale, Sun Dried Tomato, Spinach, Basil, Mixed Herb or Coriander |
| Babaganoush Eggplant Dip |
| Nut Butter Dips |
| Muhammara Dip |
| Yoghurt Pots: Coconut, Soy or Dairy |
| Cheese Stick |
| Bliss Balls |
| Apple Sliced Sandwiches, Peanut Butter & Coconut |
| Apple Sauce & Date Muffins |
| Apple Sauce & Oat Bread |
| Banana Bread |
| Coconut Bread |
| Zucchini Bread |
| Pikelets (try using a different flour!) |
Soups (add white beans instead of potato to thicken the soup and boost your protein content) |
| Miso Soup |
| Red Pepper & Cannellini Bean Soup |
| Veggie Minestrone Soup |
| Curried Sweet Potato Soup |
| Pumpkin Soup |
| Green Soup (add anything green!) |
Scrolls |
| Cheese & Vegemite |
| Cheese & Sweet Chilli Sauce |
| Cheese & Veggie Bacon |
| Cheese, Veggie Ham & Pineapple |
| Veggie Chicken & BBQ Sauce |
| Cheese & Pineapple |
| Cheese & Pesto |
| Pizza Scrolls |
| Taco Scrolls |
