Layered lunches brimming with plants, pulses and gut-friendly goodness

Load up on flavour, texture and nourishing plant-based ingredients with our weekday lunch ideas to keep you feeling nourished and satisfied all summer long. Packed with seasonal vegetables, hearty beans, wholegrains and healthy fats, these recipes are balanced without restriction.

From a simple yet chic pan con tomate to a fibre-boosted deli pasta salad, you'll be effortlessly ticking off your weekly 30 plant points. Most of these lunches can be prepped ahead so you can go outside and enjoy the sunshine - armed with a delicious lunch!

Now try our Mediterranean bowl recipes to bring vibrant colours and fresh flavours to your table and then discover dinner recipes packed with healthy fats and slow-release energy lunches to avoid the afternoon slump. Read about the Mediterranean diet and more of the healthiest diets from around the world.

Layered lunches

Deli pasta salad

It doesn't get much simpler than this: cook your pasta then layer up all of the colourful deli ingredients for a speedy, on-the-go lunch you can enjoy alfresco.

Pan con tomate

A Catalan classic, you'd be surprised how easy it is to create this rustic lunch which is also stylish enough to serve to guests.

Mediterranean herby grain salad

Make meal-prep lunches easy, nourishing and fresh with this Med-inspired, herby grain salad. Using pre-cooked grains will help to speed up the process; pack in even more plant points with a variety of different grains.

Sumac-roasted carrot sandwich with tahini beans

Roast carrots with sumac for a delightful sandwich that you'll look forward to eating. Combining the tender carrots with a quick tahini and bean spread will help keep you satisfied all afternoon, too.

Summer butter bean salad

The flavours in this lively salad only get better over time, so it’s a great one to prep ahead. Even better, it only takes 15 minutes to assemble.

Halloumi and Greek salad wraps

Salty halloumi makes a satisfying vegetarian wrap filling. Serve with a fresh and bright salad for a quick, nutritious lunch.

Healthy tacos

These vibrant vegan tacos will become a summer staple in no time: expect smoky courgette, zesty black beans, pickled red onion and creamy avocado.

Black chickpea salad

This crunchy vegan salad from DUM Biryani House in London packs in plenty of fresh and tangy flavours, making it a failsafe dish for a summery lunch.

Puffed amaranth tabbouleh

Puffed amaranth, tomatoes, parsley, mint and lemon come together to make a light and meat-free tabbouleh salad, best served with fluffy pitta and smooth hummus.

Smoked aubergine and pepper salad with pomegranate molasses

Sabrina Ghayour's smoky vegan aubergine salad, infused with Persian flavours, makes for a lovely middle Eastern dish for an al fresco lunch.

Vegan burrito bowl

For a healthier spin on burritos, try this rainbow-hued vegan bowl with a creamy cashew and chipotle dressing.

Temaki (sushi rice hand rolls)

These vegan sushi rolls pack in plenty of fresh and crunchy veg, great for an easy lunch while bathing in the sun.

Farro, grilled peach and pecan salad

Satisfyingly sweet grilled peaches are balanced by the zing of lime-pickled shallots and the smoky nuttiness of pecans in this winning summer vegan salad, perfect for when you really want to impress.

Fattoush with crisp spiced chickpeas

A vibrant, summery salad that mixes chickpeas with herby pitta croutons, radishes, tomatoes, sumac and a pomegranate molasses dressing. A colourful vegan plate.

Roasted cauli and couscous salad with zhoug and crispy shallots

Check out our vibrant cauliflower salad recipe with giant couscous, crispy fried onions and a punchy zhoug dressing. This easy salad is vegan and low in calories, too.

Vegan falafel sandwich

The combination of crispy fried falafel, creamy condiments, crunchy salad and tangy pickles takes this spiced vegan sandwich to the next level.

Spiced lentil, puffed rice and cucumber salad

A vibrant, nourishing salad made super colourful with pomegranate seeds, red onion, cucumber nuggets and coriander. There are lentils in there for added protein, too.

Vegan coronation tofu salad

Try our easy vegan coronation salad recipe with smoked tofu, fragrant madras curry powder and sweet mango chutney. Plus this simple salad is low in calories, too.

Healthy bean salad

Ready in just 20 minutes, this colourful salad is packed with green beans, kidney beans and cannellini beans and finished with a green tahini dressing to boost the flavour.

Courgetti som tam salad

With crunchy textures and salty-sour heat, this vegan salad is bursting with fresh flavours.