Regardless of what you hastily prepared for breakfast or have in store for dinner, lunchtime presents a valuable chance to either strengthen or rejuvenate your day with a satisfying dose of protein and essential nutrients.
However, if lunch feels more like an afterthought, you’re not alone.
“Lunch is actually challenging for me because it’s one meal I don’t always plan ahead,” explains Natalie Rizzo, registered dietitian and TODAY’s nutrition editor.
While breakfast is often easy to prepare in advance and dinner typically gets organized beforehand, lunch can sometimes slip through the cracks during a busy day.
Fortunately, there are straightforward methods to incorporate nutritious, plant-based proteins into your lunch without any fuss or cooking, as Rizzo points out.
That’s why, when hunger strikes, Rizzo relies on convenient yet satisfying plant-based protein options that require minimal effort to prepare.
Top Plant Proteins for Quick Lunches
Chickpeas
Rizzo often turns to a can of chickpeas for assembling a quick lunch.
“I’ll mash them up with ingredients like lemon juice and avocado,” she shares. “Sometimes I add a bit of buffalo sauce.” This flavorful chickpea mixture can be spread on toast or wrapped in a lettuce leaf for a protein-rich midday meal.
A single serving of chickpeas offers roughly 7 grams of satisfying plant protein along with 6 grams of heart- and gut-friendly fiber. Their texture also makes them easy to mash, allowing for a delicious and enjoyable meal with very little hassle.
“For me, it’s incredibly simple; I always keep a can in the cupboard, and I can quickly add it to something basic for a fast lunch,” Rizzo remarks.
Additional Plant Proteins to Consider
Black Beans
Similar to chickpeas, canned black beans are another excellent source of plant-based protein and fiber, making them an effortless ingredient to incorporate into meals. Rizzo enjoys using them in quesadillas for lunch.
A half-cup serving of black beans provides 8 grams of protein and 8 grams of fiber, along with beneficial nutrients like iron, folate, and antioxidants.
Lentils
Just a half-cup serving of lentils packs around 9 grams of protein and 8 grams of fiber. Typically, lentils require about 20 to 30 minutes to rinse and cook.
That’s why Rizzo prefers pre-steamed and canned lentils from Trader Joe’s, which simplify the process of incorporating these protein-rich legumes into her lunch. She particularly enjoys sprinkling them into salads to enhance protein content without a significant time investment.
In summary, lunchtime can be a golden opportunity to nourish your body with plant-based proteins that are quick and easy to prepare. By incorporating options like chickpeas, black beans, and lentils, you can create satisfying meals with minimal effort. With a little creativity, lunch can easily transform from an afterthought into a highlight of your day.
