No matter what you quickly grabbed for breakfast or have planned for dinner, lunch is an opportunity to anchor or reset your day with filling protein and other nutrients.
But if lunch feels more like an afterthought for you, that’s understandable.
“I actually struggle with lunch because it’s one of those meals I don’t plan ahead sometimes,” says Natalie Rizzo, registered dietitian and TODAY nutrition editor.
While breakfast is easy to make ahead or whip together and dinner typically gets planned in advance in her house, lunch can sometimes be forgotten in the shuffle of the day.
Luckily, there are easy ways to incorporate healthy, plant-based protein in lunch without any prep or cooking, Rizzo explains.
That’s why, when hunger strikes, Rizzo reaches for some convenient yet filling plant-based protein foods that don’t require much planning or cooking.
The best plant protein for easy lunches
Chickpeas
Rizzo most frequently reaches for a can of chickpeas when she’s putting together a simple lunch.
“I’ll end up mashing it up with something, like lemon juice and avocado,” she says. “Sometimes I’ll put a little buffalo sauce in there.” Then she’ll put her mashed chickpea mix on toast or in a wrap with some lettuce for a protein-packed midday meal.
A single serving of chickpeas provides about 7 grams of filling, satisfying plant protein alongside 6 grams of gut- and heart-healthy fiber. And their texture makes them easy to mash for a flavorful, fun meal with minimal effort.
“For me, it’s very easy, I always have it in the cupboard, and I can add it to something simple to make a quick lunch,” Rizzo says.
Other plant proteins to use in your lunches
Black Beans
Like chickpeas, canned black beans provide plant-based protein as well as fiber, and they’re easy to throw into a meal without much prep. Rizzo likes to use them in lunchtime quesadillas, for example.
Just one half-cup serving of black beans will net you 8 grams of protein and 8 grams of fiber. Plus, they provide some iron, folate and antioxidants.
Lentils
Just a half-cup serving of lentils contains around 9 grams of protein and 8 grams of fiber. But, typically, lentils can take about 20 to 30 minutes to rinse and cook.
That’s why Rizzo is partial to the pre-steamed and canned lentils from Trader Joe’s, she says, which make lunch with these protein-packed legumes a cinch. In particular, she likes to sprinkle them into salad mixes to bump up the protein without much meal prep.
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