Simple & Satisfying Plant-Forward Lunches

Lunchtime is an opportunity to fuel your body, refresh your mind, and enjoy a delicious, satisfying meal. But too often, lunches can feel repetitive or time consuming.  By focusing on fruits, vegetables, whole grains and lean proteins, you can create meals that are simple, quick and packed with nutrients to keep you going throughout the day.

Whether you’re working remotely, enjoying a weekend meal, or making lunch for kids on a school break, home is the perfect place to experiment with plant-forward options. Let’s start with simple strategies to build plant-forward lunches, quick and easy meal ideas and fun ways to make these meals enjoyable for everyone in your household.

How to Build a Plant-Forward Lunch

Start with a Plant-Powered Base

• Whole Grains: Brown rice, quinoa, whole-wheat wraps, farro and whole-grain bread add fiber and staying power.
• Leafy Greens & Veggies: Start with a salad base or layer veggies into sandwiches, wraps or bowls for a fresh and filling meal.

Add Fruits & Veggies in Unexpected Ways

• Layer sandwiches and wraps with shredded carrots, cucumbers or roasted peppers for crunch and flavor.
• Blend veggies into sauces or soups for extra nutrition (adding spinach to pesto or pureed butternut squash in mac & cheese).
• Use fruit for a sweet contrast, such as apple slices in grilled cheese, mango in grain bowls or berries in salads

Incorporate Flavor & Texture

• Crunch: Nuts, seeds, roasted chickpeas or crispy baked veggies.
• Creaminess: Avocado, hummus, yogurt-based dressings.
• Zest: Fresh herbs, citrus juice or a flavorful vinaigrette.

With these principles in mind, let’s dive into some easy, delicious plant-forward lunch ideas!

Quick & Easy Plant-Forward Lunch Ideas

Vibrant Veggie & Hummus Wrap

• Whole wheat wrap with hummus, bell peppers, cucumbers, carrots and leafy greens.
• Add a protein like grilled chicken or chickpeas for balance.
• See more wrap ideas here.

Rainbow Grain Bowls

• Mix grains, roasted veggies, fresh greens and a citrusy dressing.
• Top with your favorite protein for a complete meal.
• Here are a few more bowl-based meal ideas.

Soup & Sandwich Combo

• Pair veggie-rich soups, like tomato-basil, minestrone or lentil with a veggie-filled sandwich.
• Use avocado or mashed beans as a spread for extra flavor and nutrition.
• Find soup recipes here, along with sandwich ideas.

DIY Snacking Board

• Arrange fruits, veggies, nuts, cheeses, whole-grain crackers and dips like hummus, guacamole and yogurt dip on a board for grazing at lunchtime.
• This is a fun meal idea for kids and adults alike since it’s customizable, interactive and adds a nice variety of flavors and textures.

Leftover Remix

• Have leftover roasted veggies from dinner? Use these in stir-fries or pasta dishes for a veggie boost.
• Toss spinach or zucchini noodles in soups, stir-fries or pastas for extra greens.

Making Plant-Forward Lunches Fun & Easy

For Kids

• Cut fruits and veggies into fun shapes or thread them onto skewers to build interest in eating.
• Let kids build their own wraps, grain bowls or snack boards by making a DIY station where they can pick and choose what to include in their personalized dish.

For Adults

• Meal prep ingredients ahead of time for quick lunches. Don’t feel pressured to meal prep entire meals – choose 1-3 meal components, like a grain, a protein, and a veggie to prep ahead. Then all you have to do is assemble at mealtime.
• Keep flavorful condiments and dressings on hand to make simple meals more exciting.

For Everyone

• Think of fruits and veggies as the star, not just a side! Bring them to the center of the plate and focus on the flavors fruits and vegetables add to dishes.
• Experiment with different colors, textures and flavors to keep lunches fresh and enjoyable.

Eating plant-forward doesn’t mean overhauling your entire diet – it’s about making small, enjoyable shifts toward meals that are rich in fruits and vegetables. Try one of these ideas this week and share your favorite plant-forward lunch creations using #haveaplant and tagging @fruitsandveggies on social media. Let’s inspire each other to make lunchtime delicious, nutritious, and full of fresh flavors!