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Lunch Ideas for you,

and the whole family.

Plant Based Meal a Day Team Approved! 

Classic Cuban Sandwich
Cuban Sanwich.png


  1. Sandwich Press or Frying Pan


  • 8 slices of Sourdough or French bread 

  • 8 slices of vegan Gouda or Swiss Cheese

  • 8 Slices of meatless pork loaf

  • 8 Slices of meatless Ham herb Loaf

  • Vegan Mayo 

  • Mustard

  • Vegan Butter

  • Dill Pickles


  1. Panfry sliced meatless meats lightly on pan
  2. Place sourdough slices on the counter. Spread with mayo and layer with 2 types of meatless meat, vegan cheese, pickles and mustard. Place another piece of sour dough on top. Butter on the outside of both slice. Place on grill or pan. 

  3. Serve and Enjoy


miso gravy Poutine

For The Base

  • Vegan Cheese. grated is best and use as much or a little as desired!

  • 4 medium russet potatoes 

  • 2 beets

  • 3-4 Tbsp avocado or melted coconut oil 

  • 1/2 tsp sea salt


  1. Preheat oven to 450 degrees F and chop the potatoes and beets into thin slices by halving lengthwise then cutting into wedges and then strips. For “wedges,” cut into larger pieces - both work the same, but matchsticks cook faster.

  2. Line two large baking sheets with parchment paper (amount as original recipe is written // use fewer or more pans if altering batch size). Add fries, oil, and salt and toss to coat. Then arrange fries in a single layer, making sure they aren’t overlapping too much. This will help them crisp up and cook evenly.

  3. Bake for a total of 25-35 minutes, tossing/flipping at least once to ensure even baking.

  4. While fries are baking move onto your gravy. 


For The Miso Gravy


  • 2 tablespoons miso

  • 2 tablespoons water

  • 2 tablespoons vegan margarine

  • 1/4 cup flour

  • 3 cups vegetable broth

  • 1 tablespoon soy sauce

  • 1 tablespoon nutritional yeast

  • 1/4 teaspoon black pepper

  • 1 teaspoon cornstarch, dissolved in 2 tablespoons water or soy milk, as needed



  1. Combine the miso and the water and whisk them both together until the miso is completely dissolved in the water. You can also heat the water up a bit first in order to speed up this process.

  2. In a large skillet, melt the vegan margarine over medium-low heat and whisk in the flour until a paste forms.

  3. Add the miso and water mixture, vegetable broth, soy sauce, nutritional yeast, and black pepper. Stir to combine very well. 

  4. Allow to cook over low heat until thickened, stirring frequently. Just like when making a non-vegan gravy, you will need to do a lot of stirring to avoid any lumps forming as the liquid thickens up. 

  5. If needed, add the cornstarch to make the gravy even thicker. But don't forget that your gravy will thicken slightly as it cools.

  6. Place a layer of fries in a bowl with a small amount of cheese and a spoonful of gravy on top. Repeat layer again.

  7. Enjoy!



  • 1 Tbsp toasted sesame oil

  • 1 heaping Tbsp natural salted peanut butter

  • 1 Tbsp brown sugar (or honey if not vegan)

  • 1/2 Tbsp low sodium soy sauce

  • 1 splash lime juice

  • 1/4 scant tsp chili garlic sauce

  • 1/2 tsp fresh ginger (minced or grated)

  • 1 splash very hot water (only if too thick)


  • 1/4 box or package thin rice noodles (large handful)

  • 1/4 cup uncooked extra firm tofu (patted dry and cubed)

  • 1/4 cup small carrots (chopped in matchsticks)

  • 1/4 cup diced green onion

  • Sriracha and fresh basil (for topping)


  1. Prepare noodles according to package instructions – typically place in a bowl, pour boiling water over and let set for 10 minutes before draining.

  2. Prepare dressing by whisking together peanut butter, brown sugar, lime juice, ginger, soy sauce, chili garlic sauce, and sesame oil. If too thick, add a splash of hot water and whisk once more. Set aside.

  3. Once noodles are cooked, drain and rinse with cold water. Place on towel to dry slightly.

  4. Add noodles, carrots, green onion, and tofu to serving bowl. Top with peanut dressing, fresh basil ,and sriracha and serve immediately.

Fishless Tacos


  • 1 pkg. Gardein fishless filets

  • 1 tsp. oil or lime juice

  • 6 medium-sized corn tortillas

  • 1/2 cup guacamole or 1 avocado, sliced

  • Diced onion (optional)

  • Chopped cilantro (optional)

  • Jalapeño slices (optional)

  • Lime juice (optional)


  • Cook the fishless filets according to package directions.

  • Warm the oil in a pan over medium heat. Place a tortilla in the pan and cook, turning once, until softened.

  • Remove from the pan and spread with 1 tablespoonful of the guacamole.

  • Cut the cooked fishless filets into strips and place 3 strips on the tortilla. If desired, top with diced onion, chopped cilantro, and jalapeño slices and drizzle with lime juice.

  • Repeat with the remaining tortillas.

  • Serve with salsa and vegan sour cream.

No-Cook Chickpea Salad


  • 400g can chickpeas, drained and rinsed

  • small pack coriander, roughly chopped

  • small pack parsley roughly chopped

  • 1 red onion, thinly sliced

  • 2 large tomatoes, chopped

  • 2 tbsp olive oil

    2 tbsp harissa (or other hot sauce)

  • 1 lemon, juiced


  1. Mix all the ingredients together, mashing a little so the chickpeas are a bit rough round the edges – this helps absorb the dressing.

  2. Try adding tzatziki sauce to it.

NOTE: This can be made a day ahead and kept in the fridge.


  • 16 oz plain vegan yogurt

  • 2 cucumbers - peeled, seeded and diced

  • 2 Tbsp olive oil

  • 1/2 lemon, juiced

  • 1 Tbsp chopped fresh dill

  • 3 cloves of garlic

Combine all ingredients in a food processor or a blender and process until well-combined. Transfer to a small bowl, cover and refrigerate for at least 1 hour for best flavour.

Vegan Cobb Salad


  • 3 heads of romaine or 5 oz. bag

  • 1 large corn off the cobb or 1 cup canned

  • 1 cup cherry tomatoes, sliced in half

  • 1/4 red onion, diced

  • 1 cup crispy roasted chickpeas (canned is great too)

  • 1/2 cup coconut bacon

  • 1/2 cup radishes, quartered

  • 2/3 cup Vegan Ranch Dressing

  • Mineral salt & pepper, to taste

  • Fresh chopped parsley, to garnish


  1. In individual large bowls, add the romaine and arrange the chickpeas, tomatoes, radishes, avocado, vegan bacon, corn and red onion over top. Drizzle with dressing and sprinkle of salt and pepper.

Rainbow Veggie Sandwich


  • 2 slices bread of choice (gluten-free if necessary)

  • 3–4 tbsp hummus

  • veggies of choice, thinly sliced


  1. First, toast your slices of bread, if you’d like.

  2. Spread the Hummus evenly onto one side of each slice of bread, then layer the thinly sliced Veggies onto one side of the Sandwich. If you’d like the “Rainbow Effect”, layer them in ROYGBIV order.

  3. Close the Sandwich by placing the other side of Bread (Hummus-side-down), on top, then serve as desired! I like to wrap my sandwiches in parchment paper if I am not eating them right away, as I find it helps to hold all of the Vegetables in place.

Roasted Tomato Basil Soup


  • For the roasted tomatoes

  • 3 pounds roma or plum tomatoes, cut in half

  • 8 cloves garlic, peeled

  • 3 tablespoons olive oil

  • Freshly ground salt and pepper

  • For the caramelized onions:

  • ½ tablespoon olive oil

  • 2 yellow onions, thinly sliced

  • Additions to the soup:

  • ½ cup packed basil leaves

  • ½ teaspoon dried oregano

  • 1-2 cups water or vegetarian broth, depending on how thick you want the soup

  • Freshly ground salt and pepper, to taste


  1. Preheat oven to 400 degrees F. Line a large baking sheet with parchment paper. Place halved tomatoes and garlic cloves on the baking sheet and drizzle with 3 tablespoons of olive oil. Generously season with salt and pepper. Roast in the oven for 40-45 minutes.

  2. While the tomatoes are roasting, you can make the caramelized onions: Add 1/2 tablespoon olive oil to a large pot and place over medium heat. Add the onion slices and stir to coat the onions with olive oil. Cook, stirring occasionally. Check onions every 5-10 minutes until they have completely caramelized and turned golden in color. This usually takes about 20 minutes.

  3. Once tomatoes and garlic are done roasting, allow them to cool for 10 minutes, then add them to a food processor or high powered blender and blend until smooth. Next add basil and caramelized onions and blend again. Alternatively you can add the tomatoes to the large pot and use an immersion blender. It's really just about what you have available to you.

  4. After blending, transfer back to pot, turn to medium low heat and add in oregano, vegetarian broth and salt and pepper to taste. Allow tomato soup to simmer 10 minutes before serving. 

Mango Sweet Potato Buddha Bowl
with Orange Sesame Almond Butter Dressing


For the roasted veggies:

  • 1 large head of broccoli, cut into florets

  • 2 medium to large sweet potatoes, diced into small cubes

  • 2 cloves garlic, minced

  • 1 tablespoon toasted sesame oil (or olive oil)

  • Salt and pepper

For the mango coconut rice:

  • 2 teaspoons unrefined coconut oil

  • 1 cup unsweetened coconut milk or almond coconut milk (from the carton)

  • 1 cup water

  • 1 cup uncooked brown rice

  • 1 large ripe mango, diced

For the almond butter dressing:

  • 1/4 cup natural creamy almond butter

  • 3-4 tablespoons fresh orange juice, to thin

  • 2 teaspoons pure maple syrup

  • 1/2 teaspoon apple cider vinegar

  • 1 teaspoon toasted sesame oil (or melted coconut oil or olive oil)

  • To garnish: Fresh green onions, cilantro and/or toasted sesame seeds.


  1. To make the brown rice: Place a medium pot over medium high heat and add in coconut oil and brown rice. Toast rice with the coconut oil for 5 minutes; stirring frequently to toast the rice and infused the coconut oil flavor in. 

  2. After 5 minutes add in water and coconut milk and bring mixture to a boil, then cover, reduce heat to low and simmer for 45 minutes. 

  3. After 45 minutes, remove heat, stir with a fork and fluff rice, then recover and let stand for 10 more minutes. Once done, stir in mango and season with a little bit of salt.

  4. While the rice is cooking, preheat oven to 375 degrees F. Line a large baking sheet with parchment paper OR generously grease with olive oil. Set aside.

  5. Place diced sweet potatoes in a bowl and microwave for 3-4 minutes to help pre-cook them.

  6. Place broccoli florets, sweet potato cubes minced garlic on baking sheet. Drizzle sesame oil over the top of the veggies and toss to combine. Bake for 20-30 minutes or until sweet potatoes are tender, stirring veggies & potatoes halfway through.

  7. While the veggies roast: make the dressing by whisking together almond butter, orange juice, maple syrup, apple cider vinegar and sesame oil. Taste and adjust as you see fit.

  8. To assemble the bowls or do meal prep: Add about 3/4 cup of rice to each bowl/container then top with roasted veggies (distribute evenly) and about 1 1/2 tablespoons of the dressing. Top with green onions, cilantro and toasted sesame seeds, if desired.

"Tuna" Salad Sandwich

INGREDIENTS: (makes 3 sandwiches):

  • 15oz chickpeas, drained and rinsed

  • 1/4 cup chopped red onion

  • 1/4 cup chopped bell pepper

  • 1/4 cup chopped celery

  • 1/4 cup chopped green onion

  • 3 tablespoons vegan mayonaise

  • 1 teaspoon dijon mustard

  • pinch of salt

  • pepper

  • garlic or onion powder if desired

  • leafy greens (spinach and arugula is delicious)

  • bread


  1. In a medium bowl, add chickpeas and mash with a potato masher or fork until you get a chunky texture

  2. Add red onion, pepper, mayonnaise, dijon, salt, pepper, celery, green onion, and other spices if desired. Stir until well mixed

  3. Spread mixture onto bread and top with leafy greens. Enjoy!

Roasted Vegetable & Lentil Salad


  • 2 cups sweet potato, chopped into cubes

  • 2 cups brussel sprouts, chopped in half​

  • 1 red onion, cut into wedges

  • 1 tablespoon olive oil

  • 3 tablespoons balsamic vinegar

  • 1 tablespoon maple syrup

  • salt

  • pepper

  • 1 cup lentils, rinsed

  • 3 cups water or vegetable broth


  1. Preheat oven to 400 degrees Fahrenheit 

  2. Add sweet potato, Brussel sprouts and red onion to a baking sheet, season with olive oil, balsamic vinegar, and maple syrup and mis until the seasoning is distributed

  3. Bake for 20 minutes.

  4. In medium pot, add lentils and water and bring to a boil, reduce heat and cover, letting simmer for 20-25 minutes or until lentils are tender. Drain excess water if necessary.

  5. Mix cooked lentils and vegetables in a mixing bowl. Top with salt and pepper, and additional balsamic vinegar and maple syrup if desired. Mix until fully coated. 

  6. Try tossing in fresh spinach, arugula and dried cranberries prior to serving for a fresh take on this salad

Spicy Tofu Sandwich


  • 1/5 package of firm tofu, sliced into 1cm thick pieces

  • 3 tablespoons hummus

  • 1 cup spinach, or other leafy greens

  • 1 medium tomato, sliced

  • 2 pieces of bread, toasted

  • 2 tablespoons olive oil

  • 1 tablespoon chilli powder

  • pepper


  1. In a pan on medium heat, put olive oil, chilli powder and tofu on to fry. Keep flipping the tofu slices in the chilli powder and oil until golden, or about 10 minutes.

  2. Toast bread. Smear on hummus and top with sliced tomato and arugula.

  3. Put tofu in sandwich while hot and enjoy!

  4. Add more chilli powder or other spices depending on personal preference of spice level.

BBQ Chickpea & Cauliflower Flatbreads
with Avocado Mash


  • 12 oz. small cauliflower florets

  • 1 tbsp. extra-virgin olive oil

  • salt

  • BBQ Chickpea "Nuts"

  • 2 ripe avocados

  • 2 Tbsp. lemon juice

  • 4 flatbreads or pocketless pitas, toasted

  • 2 Tbsp. roasted salted pumpkin seeds

  • Hot sauce, for serving


  1. On a large rimmed baking sheet, toss cauliflower with olive oil and 1/4 teaspoon salt; roast in 425 degree F oven for 25 minutes along with one-fourth recipe BBQ Chickpea "Nuts."

  2. Mash avocados with lemon juice and pinch salt; spread all over flatbreads. Top with roasted cauliflower, chickpeas and pumpkin seeds. Serve with drizzle of hot sauce.


  • 2 15-oz. cans chickpeas

  • 2 tbsp. extra-virgin olive oil

  • 1/4 tsp. salt

  • 1/4 tsp. pepper

Rinse and drain chickpeas; pat very dry with paper towels, discarding any loose skins. On large rimmed baking sheet, toss with olive oil, salt and pepper. Roast at 425 degrees F for 30 minutes until crisp, shaking occasionally. Remove from oven and transfer to bowl; toss with seasonings if desired. Chickpeas with continue to crisp as they cool.

Beet, Mushroom, Avocado Salad


  • 4 medium portobello mushroom caps

  • 1/4 c. lemon juice

  • 3 tbsp. olive oil

  • 1 small shallot, finely chopped

  • 5 oz. baby kale

  • 8 oz. precooked beets, chopped

  • 2 ripe avocados, thinly sliced

  • 2 sheets matzo, crushed into bite-size pieces


  1. On large rimmed baking sheet, spray portobello mushroom caps with nonstick cooking spray and sprinkle with 1/2 teaspoon salt; roast at 450°F 20 minutes or until tender.

  2. Whisk lemon juice, olive oil, shallot and 1/4 teaspoon each salt and pepper; toss half with baby kale and beets. Divide among serving plates. Top with avocados, matzo, and portobellos, thinly sliced. Serve with remaining dressing on the side.

Meatball Sub


  • 1 1/2 cups cooked kidney beans (or one 15 oz can)

  • 1 large clove of garlic, minced

  • 1 small red onion, chopped

  • 1 teaspoon dried oregano

  • 1 teaspoon dried basil

  • 1 teaspoon soy sauce 

  • 1 tablespoon tomato paste

  • 1/2 cup rolled oats

  • 1/2 cup mushrooms, finely chopped

  • 1/3 cup sunflower seeds

  • salt, to taste

  • pepper, to taste


For the subs:

  • 3 Italian sub rolls or one large baguette

  • 2 cups of your favorite marinara

  • 3 tablespoons vegan cashew parmesan or vegan parmesan

  • 1/4 cup fresh parsley, chopped


  1. Rinse and drain the kidney beans. Put them in a medium bowl and mash them well with a fork. In a medium pan, heat some oil and sauté the onions for 3 minutes.

  2. Add the minced garlic and the mushrooms and cook for another 2 minutes. Add it to the mashed beans together with the spices, tomato paste, soy sauce, and oats. Put the sunflower seeds in a food processor and pulse until a fine meal is achieved.

  3. Add to the bean mixture and combine well. Season with salt and pepper. Form about 12-14 vegan meatballs.

  4. Preheat the oven to 350 °F. Line a baking sheet with parchment paper, equally place the meatballs on top of it, and bake them for about 15 minutes.

  5. Serve the vegan meatballs on Italian sub rolls or baguette and top them with your favorite marinara, vegan parmesan, and sprinkle them with fresh parsley. 

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