Jessica’s Dairy and Soy-Free Ideas for Lunch

January 2, 2018


Start with a base of spinach or mixed greens.  Add cherry tomatoes, red onions, olives, gluten-free or regular pasta, sunflower seeds, and top with olive oil, balsamic vinegar, salt, pepper, and Mediterranean dried herbs as a dressing

  • Spinach or mixed greens
  • Cherry tomatoes
  • Red onions, olives
  • Pasta (gluten-free or regular)
  • Sunflower seeds
  • Olive oil
  • Balsamic vinegar
  • Salt & pepper
  • Mediterranean-dried herbs

Making a quinoa salad is something super easy and filling to just have on hand in the fridge if you get 30 mins to prep one day, and just make enough for the week. Cook quinoa with veggies of your choice.

You can do an Italian quinoa salad option with:

  • Quinoa
  • Tomatoes
  • Onions
  • Parsley
  • Cucumbers
  • Bell peppers
  • Lemon juice
  • Sliced salami (optional)
  • Olive oil
  • Salt
  • Pepper

For a Mexican-style quinoa salad:

  • Quinoa
  • Black beans
  • Tomatoes
  • Jalapeños
  • Onions
  • Cilantro
  • Lime juice
  • Olive oil
  • Cumin
  • Salt and pepper



Tacos are easy to throw together with whatever veggies, beans, or meat you have on hand.  Sauté up onions, garlic, bell peppers, pinto beans, spices and top with salsa and plain vegan yogurt (in place of sour cream) in warmed corn or flour tortillas.

  • Onions
  • Garlic
  • Bell peppers
  • Pinto beans
  • Spices
  • Salsa
  • Plain vegan yogurt (in place of sour cream)
  • Warmed corn or flour tortillas


Spread hummus or mustard on gluten-free or regular bread. Add sliced cucumbers, tomatoes, onions, and meat.

  • Bread (gluten-free or regular)
  • Hummus
  • Mustard
  • Sliced cucumbers
  • Tomatoes
  • Onions
  • Meat (optional)

Peanut Butter Banana Flatbread

Peanut butter banana flatbread is another option that’s fast, cheap and easy.

  • Peanut butter or almond butter
  • Cinnamon
  • Honey
  • Banana
  • Flatbread


Dairy and Soy-free Ideas for Dinner

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