Taking your lunch to work is a smart decision that can help you consume more vitamins and minerals while also helping save money. If you eat a vegetarian diet, you may find it difficult to find meat-free options that taste good and are also nutritious. According to Judy Brown, author of "The Natural Lunchbox," there is a wealth of healthy lunchbox ideas that are also vegetarian. Focus on whole ingredients to create new and exciting ways to pack your lunch.
Vegetable and Cheese Kabobs
If you do not eat meat, you must find alternate foods that supply protein. You need plenty of protein at lunch to give you the energy to meet all the demands of your job in the coming afternoon. Cheese is a nutritious source of protein that also supplies some calcium. Pairing cheese with three or four kinds of vegetables will also supply fiber, another nutrient that helps energize you following your meal. Vegetables also supply a range of nutrients including vitamin C and potassium. Thread cherry tomatoes, cucumber slices, squash chunks and mushrooms on kabobs with low-fat cheddar or mozzarella cheese. Enjoy with a piece of fruit.
Pasta and Bean Salad
Beans are another high-protein food that will fuel your body for an afternoon of work. Boil whole wheat pasta noodles according to package directions. Whole wheat noodles supply significantly more fiber than white pasta. Drain and allow to cool. Add a drizzle of olive oil and a can of low-salt pinto or black beans. Stir to combine. Top with a variety of fresh vegetables, such as tomatoes, cucumber, red onion, peas or bell pepper, which add fiber, potassium and vitamin A to your vegetarian lunch. Sprinkle with herbs such as rosemary or basil.
Salad Sandwich
Just because you do not eat meat does not mean that you cannot enjoy a nutritious and tasty sandwich on your lunch break. Choose a whole wheat roll or bread and smear with hummus, which adds fiber, or reduced-fat cream cheese, which increases the calcium content of your sandwich. Load the sandwich with salad vegetables such as spinach, cucumber or tomato slices, onions, bell pepper and broccoli. Season with herbs like dill or celery seed to enhance the taste.
Chips and Dip
While potato and tortilla chips are high in salt and saturated fat, you can make your own chips and pack some vegetarian dips that add protein, fiber and nutrients. Include a dish of protein-packed hummus and enjoy with homemade pita chips. Cut pita bread circles into triangles and brush lightly with olive oil. Sprinkle with sea salt. Broil the chips for 1 or 2 minutes, or until light brown. Use the same method using tortillas and enjoy with mashed avocado, for potassium and fiber, as well as tomato salsa, which adds vitamin C to your lunch.
References
- "The Natural Lunchbox"; Judy A. Brown; 1996
- "The Complete Idiot's Guide to Being Vegetarian"; Frankie Avalon Wolfe; 2007
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