11/5/2023 0 Comments Delicious plant based lunch ideas![]() They’re made with crispy tofu, brown rice, veggies, and a spicy peanut dressing. Some people shy away from tofu if they don’t know how to cook it or don’t like the texture, but preparing tofu that’s crispy and delicious is easy to do at home. It’s also a source of isoflavones, which are compounds that may protect against heart disease ( 4). Tofu is a soy-based complete protein, meaning it contains all of the essential amino acids that humans need to get from foods. ![]() If you follow a vegan diet, swap out the mayo for a vegan substitute. This recipe for garden veggie chickpea salad sandwiches is a delicious lunch option if you’re trying to lose weight and eat a plant-based diet. The texture of chickpeas makes them very easy to smash with a fork to create a chickpea “salad” filling for sandwiches - the perfect lunch food. Some research suggests that chickpeas aid weight management, likely due to the vitamins, minerals, fiber, and variety of beneficial compounds they contain ( 3). Garden veggie chickpea salad sandwichesĬhickpeas are a versatile vegetarian protein. Plus, lentils are a good source of iron, an important nutrient for blood health that some plant-based eaters may lack in their diets ( 2). Lentils provide filling protein and carbs while the veggies contribute additional fiber. It’s loaded with ingredients that are good to eat when you’re trying to lose weight. This lentil soup recipe is a complete meal in one bowl. ![]() Soups are an ideal plant-based lunch option, as you can make them ahead of time and reheat them for a quick meal. Thus, plant-based diets like vegan or vegetarian diets have been associated with weight loss in some people ( 1). They tend to be filling, and many of them are lower in calories than certain animal products and highly processed foods. ![]() Plant foods, such as fruits, vegetables, legumes, whole grains, nuts, and seeds, are full of fiber and beneficial nutrients. ![]()
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