a week of healthy + balanced lunch recipes | plant based what I eat in a week

feta cheese

🥗Healthier: tofu

💰Cheaper: cottage cheese

Tofu provides a similar texture while being lower in fat.

olive oil

🥗Healthier: avocado oil

💰Cheaper: canola oil

Canola oil is more affordable and works well for dressings.

pumpkin seeds

🥗Healthier: sunflower seeds

💰Cheaper: peanuts

Peanuts are a budget-friendly alternative with a similar crunch.

cherry tomatoes

🥗Healthier: heirloom tomatoes

💰Cheaper: regular tomatoes

Regular tomatoes are often less expensive and still flavorful.

Prepare the kale by washing it and removing the stems, then chop the leaves into bite-sized pieces.

Open and drain the can of cannellini beans, then add them to a large mixing bowl.

Chop the avocado and set it aside for later.

Toast the sunflower seeds and pumpkin seeds in a dry pan until golden brown.

In a small bowl, whisk together olive oil, Dijon mustard, maple syrup, lemon juice, nutritional yeast, salt, and black pepper to create the dressing.

Pour the dressing over the kale and beans in the mixing bowl and toss gently to combine.

Add the chopped avocado to the salad just before serving.

Sprinkle the toasted sunflower and pumpkin seeds over the salad for added crunch.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary

Allergens