12+ healthy lunch ideas that are vegan, gluten free, and refined sugar free
written by Jasmine Irven
written by Jasmine Irven
Our environment plays a crucial role in our decision making process which is why it can be really important to find ways to set yourself up for success when it comes to the habits and changes you want to embody.
For me (especially towards the beginning of my wellness journey when I struggled with the concept of intuitive eating) this looks like focusing on the concept of crowding out; bringing in nourishing food options as much as possible so that there is less room for foods that aren’t really serving me.
When it came to my lunch at work when I worked in corporate, this meant ensuring I brought my own food, and that I had enough variety to keep me content throughout the day. This not only helped me to be more satisfied, and assisted with achieving my health goals, but also helped to give me more focus and energy throughout the day because I was giving my body the fuel it needed to perform!
Below I’ve included a few of my favourite lunch and snack ideas for work! These ideas are quick to prepare, provide your body with nourishment, and are super delicious.
snacks
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 that movie theatre feeling.
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!
lunch
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.
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about the author
Hey there! I’m Jasmine, founder of the Sustainable Bliss Collective, a Certified Meditation Teacher, and lover of all things self-care, slow-living, and personal development.
I believe that ambition and self-care can coexist, and as such I hope to encourage and inspire you to take care of yourself, breathe deeply, connect with who you are, manifest your dreams, enjoy the blissful moments of each day, and make an impact in this beautiful world we call home.
Connect with me on Instagram here!
