Bonus: Practical Plant-Based Lunch Ideas

Physician to Physician Plant-Based Nutrition

In this episode, we’re diving into one of the most practical meals of the day—lunch! Join us as we share our favorite go-to plant-based lunch ideas, from fresh avocado toast and hearty baked potato soup to quick wraps and satisfying smoothie bowls. Whether you’re packing a lunch for work, looking for school-friendly options, or grabbing something on the go, this episode is packed with tips to make plant-based eating easy, nutritious, and absolutely delicious.

Loaded Baked Potato Soup Recipe

Ingredients:
2 tsp olive oil
1 medium yellow onion
3 garlic cloves
5 large russet potatoes
4 cups vegetable broth
4 tsp vegan butter
1 cup nondairy mil
½ cup vegan sour cream
¼ cup chives
½ cup vegan cheese
4 slices plant based bacon
Broccoli (1-2 heads)

Saute onions and garlic in oil for a few minutes. Boil potatoes in water until soft. Add onions, garlic, potatoes, and vegetable broth to slow cooker. Cook on medium for about 6 hours. Cook bacon. Roast broccoli at 400 for 20 minutes. Combines remaining ingredients with potatoes in crock pot and enjoy!

Quick guide to meals mentioned:

• Trader Joe’s Frozen Fried Rice with Tofu: A quick meal made by adding tofu to Trader Joe's frozen fried rice—perfect for an easy, satisfying lunch from the freezer.

• Avocado Toast with Hummus and Toppings: A versatile avocado toast featuring homemade hummus, half an avocado, tomato, pepitas, and chia seeds, all layered on toast. Tracy also shares her version with sourdough, vegan mayo, vegan cheese, avocado, and an "everything but the bagel" seed mix.

• Loaded Baked Potato Soup: A warm, comforting baked potato soup made with plant-based cheese, cream, smoky tempeh "bacon bits," and broccoli. Perfect for a thermos-friendly lunch in colder months.

• White Bean and Spinach Stew with Vegan Sausage: A hearty white bean stew with spinach and vegan sausage, ideal for a crockpot meal that can be portioned for multiple lunches.

• PBJ Variations: A classic peanut butter and jelly sandwich with a twist, like using fresh blueberries instead of jelly or adding chopped fruit with peanut butter for a quick, nutritious option.

• Falafel and Hummus Wraps: An easy, customizable wrap using falafel, hummus, leftover sautéed veggies, or chickpeas. Can also include rice and any preferred sauce for extra flavor.

• Spinach and Vegan Cheese Quesadilla: A quick quesadilla filled with beans, spinach, and vegan cheese, topped with salsa or avocado for added nutrients.

• Taco/Nacho Bowls with Canned Chili: A simple lunch bowl with crumbled tortilla chips, canned vegan chili (like Amy’s), vegan cheese, sour cream, and optional toppings like salsa or "bitchin’ sauce."

• Smoothie Bowls with Toppings: A smoothie bowl made with plant-based milk, fruits, kale, granola, and nut butter, providing a refreshing yet filling option for a plant-based lunch.

• DIY Big Salad from Salad Bar: A “big salad” with greens, grilled tofu, beans, seeds, and other veggies, often found at salad bar restaurants like Mad Greens or Sweetgreen for a well-rounded plant-based meal.

• Peanut Butter & Banana/Apple Fruit Bowl: A quick fruit bowl with seasonal fruits like apples and bananas, topped with peanut butter or other nuts/nut butters.

• Quick Mediterranean Bowl (Hummus & Dolmas): A Mediterranean-inspired option featuring hummus, falafel, dolmas, or grape leaves—easy to find at Mediterranean restaurants.