easy & healthy

VEGAN
LUNCHES
monday - friday
just 10 main ingredients!
 10 main ingredients
1. Salad Greens, such as Arugula and/or Kale 
2. Avocados 
3. Tomatoes (regular and/or cherry/grape tomatoes) 
4. Carrots 
5. Chickpeas (canned or cooked from scratch )
6. Extra-Firm or Firm Tofu
7. Edamame 
8. Brown rice or soba noodles, or any noodles/pasta of choice 
9. Whole Grain Bread
10.Hummus (store-bought or homemade)

pantry essentials
Kosher and/or sea salt
Black pepper
Regular olive oil and/or extra virgin olive oil
Water
Lemons
Garlic
Dijon mustard, whole grain mustard, or spicy brown mustard
Spices
crushed red pepper flakes 
cumin
garlic powder

how to jazz up your meals

Seeds and nuts, toasted if desired
hemp seeds; pumpkin seeds; chopped almonds or walnuts
Pickled veggies: sauerkraut, pickles
Fresh herbs
dill; parsley, cilantro
Green onions/scallions
Extra sandwich toppings: cucumbers, sprouts
 grocery list (for 1-2 people)
1. Salad greens 
a. Kale: 1-2 heads, and/or 
b. Arugula: 1 container/package  
2. Tomatoes
a. 4 regular tomatoes and/or
b. 1 pint of cherry/grape tomatoes
3. Avocados: 2 large
4. Carrots: 3 large
5. Hummus: 1 container
6. Chickpeas: two 15-ounce cans (or
cook 1/2 pound of dried chickpeas) 
7. Extra-Firm or Firm Tofu: one or two 
14- or 16-ounce blocks
8. Edamame: 1 bag/container
9. Brown rice or soba noodles or any
pasta of choice: 1 package
10.Whole grain bread: 1 loaf
11. Fresh Pantry Essentials
a. Lemons: 2 large or 3 small
b. Garlic: 1 head
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