Healthy + Simple Lunch Ideas⌇Vegan, Gluten-Free, and Refined Sugar Free — Sustainable Bliss | Self-Care and Intentional Living (2024)

written by Jasmine Irven

green apple and almond butter

Cut your apple in the morning before you head off to work for simple snacking.

banana + clean trail mix

Try making your own trail mix! Focus on getting a variety of seeds, unsalted nuts, and a small amount of unsweetened dried fruit for the perfect combination.

protein bars

There are some great homemade options like this one from Minimalist Baker or this one from Kayla Itsines .

Alternatively if you’re in a rush, pick up a couple from the supermarket. Focus on getting bars with clean ingredients you recognize, a substantial amount of protein, and limited sugar from unrefined sources like dates. Lara bars are my current favourite!

grapes and almonds

Green grapes + unsalted almonds = an incredible combination!

roasted chickpeas

To make, toss chickpeas with avocado oil and sea salt, lay evenly on a pan and roast in the oven on a baking sheet at 400°C for approximately 25 minutes. After removing, toss with any spices you choose - chili powder, curry powder, garam masala, cumin, smoked paprika, etc.

roasted brown or green lentils

Cook these the same way as the chickpeas! Try mixing these recipes up with different oils and different spices (roasted lentils are incredible with garlic and sea salt).

rice cakes with avocado

Make sure you pick rice cakes with simple ingredients you can pronounce! I like the Koyo brand, specifically the organic and unsalted buckwheat rice cakes! The only ingredients are organic whole grain brown rice and organic buckwheat.

healthy and dairy free yogurt parfait

Coconut yogurt with stewed berries, pumpkin seeds, sunflower seed butter, and coconut flakes. Yum!

simple homemade cookies

A base of mashed banana and oats does wonders for a healthy cookie option. Then you can add ingredients like dairy free chocolate chips, raisins, dried cranberries, and walnuts to diversify the flavour!

shelled edamame with sea salt

You can purchase pre-shelled, frozen edamame, making this process a lot easier!

homemade popcorn

I like to pop my popcorn and then add a little melted coconut oil and sea salt to get thatmovie theatrefeeling.

hummus and sliced apple

Sounds weird but trust me, this combination works!

dates and almond butter

Opt for Medjool dates which offer sweetness along with a number of health benefits! Dates are still high in sugar (though it’s natural rather than refined) so still consume these in moderation!

hummus and vegetables

My favourite vegetables to dip are carrots, celery, and/or red pepper. Try making homemade hummus for a more sustainable option that allows for even more creativity in the kitchen!

leftovers!

The easiest option by far. Each week when I meal plan, I account for leftovers for at least half of my lunches. All you do is make double the dinner recipe the night before, and take the leftovers to work! I realize the concept of leftovers doesn’t really need to be explained but I think it’s an option a lot of people overlook in their day-to-day.

quinoa and roasted vegetables with tahini and lemon juice dressing

My favourite roasted veggies include squash, sweet potato, turnip, parsnip, broccoli, Brussel sprouts, and carrots.Tip: add a little bit of water when mixing the tahini and lemon juice dressing to make it go further and mix easier.

stir fry with brown rice and marinated tofu with vegetables

I like to marinate my tofu in a little soy sauce and sesame oil before frying to help enhance the flavour. My favourite stir fry vegetables include onion, broccoli, red pepper, zucchini, bok choy, and mushrooms.

mason jar salads

There are so many recipes for these online and you can also get super creative and come up with your own combinations. Here are some ideas to get you started:

• Soba noodles, red pepper, edamame, and carrot with a peanut butter, soy sauce, and olive oil dressing, topped with sesame seeds

• Black beans, corn, cilantro, quinoa, red onion, and mango with a lime juice dressing

• Red onion, kale, quinoa, and walnuts with an extra virgin olive oil (EVOO), balsamic, and mixed spices dressing

• Couscous, tomato, red pepper, olives, cucumbers, and parsley with a lemon and EVOO dressing

• Kale “Caesar salad” with white beans, sautéed mushrooms, and avocado, with a garlic, nutritional yeast, hemp seed, and lemon dressing

• Spinach salad with berries, and almonds, with an avocado oil + apple cider vinegar dressing

• Kale with roasted chickpeas and sweet potato with an avocado oil, lemon, and Dijon mustard dressing

avocado “toast” on a roasted sweet potato bed with sprouts and red pepper flakes

From fruit and edible flowers, to plain with sea salt and pepper, avocado toast honestly has endless options.