Using bowls or containers at work (or home) can encourage you to use small portions. Think about what you need for a balanced lunch i.e protein, some healthy fat, and some good carbs. So lets begin!
Step 1: Pick Your Veggies
Mostly we use a base of dressed salad leaves or steamed greens. If you have leftover vegetable from the night before you can also use that!
Step 2: Pick Your Carbs
Think about complex carbs. These will be what gives you energy. Our favourate carbs are sweet potato, whole grains or legumes. Here are some more choices:
●Beans + lentils
Step 3: Pick Your Protein
A great vegan lunch bowl contains a great source of protein. Protein also aids in satiety after meals, and I think it’s especially important at lunchtime because so many folks are prone to afternoon munchies and energy dips. Protein is also essential for tissue repair, for countless enzymatic reactions in the body, for healthy hair and nails, and for maintaining muscle and bone health. here are some ideas:
●Cubed tofu or smoked tofu
●Marinated and baked tempeh cubes
●Beans, lentils, and dry peas
●homemade veggie burgers
Step 4: Pick a Healthy Fat
Fat, just like the other two macronutrients, helps to keep us full. It slows the digestion of food, which means that we feel sated longer. Mono and polyunsaturated fats from plant foods help to regulate both insulin and blood sugar, and they’re also associated with a healthy lipid profile, including lower LDL cholesterol and higher levels of HDL cholesterol. Omega-3 and Omega-6 fatty acids can help to maintain healthy skin and hair, and Omega-3 fatty acids in particular may have anti-inflammatory properties.
Here are some plant-based sources of fat for lunch bowls:
●Olive oil (as well as flax, hemp, and other nut/seed oils)
●Tahini and other nut or seed butter-based dressings
Step 5: Pick a Dressing or Sauce
We light homemade dressings that are fresh. Use ingredients like olive oil, lemon juice, apple cider vinegar, mustard, parsley or coriander etc. Or blend up some avocados and make a dip.
Top off your bowl with a sprinkles off protein powder or nuts/seeds and you done! A well balanced nutritious meal with plenty of options for every day :)