HEALTHY VEGAN LUNCHES FROM MONDAY TO FRIDAY (+ PDF guide)

Make your lunches exciting with these healthy vegan lunches from Monday to Friday. Easy, delicious, budget-friendly and using just 10 main ingredients! Vegan, nut-free, and easy to make gluten-free.
FREE PDF GUIDE with grocery list + complete recipes: sign up at bit.ly/38p5w8L
10 main ingredients
1. Salad greens (arugula and/or kale)
2. Avocados
3. Tomatoes
4. Carrots
5. Chickpeas
6. Extra firm or firm tofu
7. Edamame
8. Hummus
9. Brown rice noodles/any kind of pasta
10. Whole grain bread (I forgot to mention this in the intro, oops)!
Find me on Instagram for recipes/cooking tips/updates + tag me with your remakes! / rainbowplantlife
New to veganism or looking for cooking inspiration? Sign up for the free 7-Day Vegan Challenge! rainbowplantlife.com/the-7-da...
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MY COOKBOOK: The Vegan Instant Pot Cookbook: Wholesome, Indulgent Plant-Based Recipes!
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90+ delicious vegan recipes made in the Instant Pot
*With tons of gluten-free, soy-free, nut-free, and refined-sugar-free options
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IN THIS VIDEO
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[@RainbowPlantLife]

Hi, friends! Head to the description box for a PDF with the grocery list + full recipes for these vegan lunches. And comment below with which of these meals you’d like to try first, your favorite easy lunch to make, or what video you’d like to see next!

[@silvercrypto4284]

Thanks for the upload!

[@ElenaLopez-tz8fi]

Nisha girl! That tofu salad sandwich was a life changer! Just made it yesterday and it blew my mind 🤯

[@naisaetern6892]

You’re the fricken GOAT! You deserve so much more followers 😍

[@carleneclark3262]

@RainbowPlantLife I'm trying to get the PDF copy of these recipes. But it keeps saying my email is invalid 😭

[@nostalgia_kills]

What’s a good substitute for arugula or kale. I’m allergic to that whole family. I usually use spinach. Would that we okay?

[@PickUpLimes]

Love to see the talking as you cook, Nisha, feels like I'm there in the kitchen with you - this all looks incredible! *drooling*

[@RainbowPlantLife]

Aww thank you my dear! I wish we could be in the kitchen together. One day :)

[@erykasr1]

Oo I'd love that. You're both great!

[@OGronron]

Can’t tell you how many times I feel like I am watching the vibrant pick up limes channel when I watch yours. You are awesome girl. Keep those healthy videos and tips coming.

[@juliamourdid8696]

Both PUL and Rainbowplant life are gorgeous girls. Your videos are so pleasing ❤️❤️❤️

[@BeehLuvs3]

Awe! Love you both 😍...I’ve been a fan of Pick Up Limes from her beginning days & now I’m super thankful to discover RainbowPlantLife since I’m transitioning into Vegan 🙏🏽...Nisha is so entertaining & love all her the options she gives 💕

[@jilldoubell-smith3646]

I loved this 10 ingredient idea. Please do more!!! Perhaps one for dinners 🤩

[@zbrooks1252]

Love that you're using leftover ingredients from other meals to create a weeks-worth of dishes. Cooking something from scratch each day can be unrealistic at times. So this is refreshing, relatable and doable. Kudos 🤗

[@Sarah-un3vk]

I love these kinds of videos! Super attainable and realistic yet fun and not something I would've been able to come up with on my own. Thank you!

[@RainbowPlantLife]

I’m so glad you think so Sarah! That’s the best kind of feedback :)

[@katefoster5266]

I've been thinking of making the switch to more vegan/vegetarian meals and this really gave me some great inspiration!! Thank you girl you've got great presence on camera too!

[@MagicSantos2]

You’re so creative! All the ingredients are so easy to find! I appreciate your channel, it’s making my plant based journey easier.

[@RainbowPlantLife]

aww thank you so much for the lovely feedback. So happy my videos are helping you stick to a plant based diet :)

[@cookingsmart1235]

I just made the pesto sauce with spinach instead of oregano and my family LOVED it. Usually they hate everything I make but they loved this. Will definitely make more of your recipes

[@surayyah7503]

Go YOU !!!

[@kristinegustavsen4209]

I just love these foodprep videos! They are so thorough, especially with the pdf file :) Im starting my first "real" 8-4 full time job after finishing my studies on monday so this food prep is perfect :D

[@RainbowPlantLife]

Hi Kristine, so glad you love the video and pdf! Good luck on your first full-time job and congrats on finishing your studies!

[@marirose756]

Yes including the PDFs makes things all the more helpful especially when setting up my grocery delivery list. Thnx Nisha!

[@pamtewes5276]

My favorite video! So incredibly helpful. I struggle with buying random ingredients and wasting alot. This is so organized for me! Definitely trying this menu. Thank you!!

[@RainbowPlantLife]

Hi Pam! I’m so glad to hear you loved it and found it helpful. Happy cooking!

[@KineticSense_byVictoria]

You are saving my life right now. Thank you! My husband wats the same thing everyday. We've been vegetarian for awhile and making seitan sandwiches. No he needs to be off of gluten. So happy to have something easy and with variety! I totally used some Thai basil and argula, it rocked his socks off. Thank you!!!

[@lrt5336]

This is one of my favorite videos so far!! So helpful to have all these with the same ingredients so it really works with one grocery haul and on a budget. Bless you. This is brilliant. And looks delicious.

[@withhelenblog]

This is such a fun video Nisha! I love the tips you added on the side of the videos. All these recipes look absolutely amazing and I love that anyone can make them especially if they are on a budget.

[@RainbowPlantLife]

yes I forgot to mention that these are budget friendly! Thank you dear! Glad you like the tips.

[@Millie_Gibbons]

I made the avocado pesto pasta for today and got several compliments on it as it sat in my work fridge! "It looks so fresh!" Thanks for delicious and simple recipes. It really does help to have something different each day.

[@settareshariati9688]

I discovered your channel last week and you're already one of my favorite vegan KZbinrs!

[@RainbowPlantLife]

Aww thank you so much Setareh! I am so grateful to hear that :)

[@rgormse]

Thanks

[@marirose756]

Same here. I adore Nisha!

[@veronicamoore4051]

So I made the Tofu salad sandwich for lunch today. I used vegan mayo because I didn't have Hummus, but oh wow I was so satisfied with the sandwich and the flavor with the Dijon mustard and pickle really made the flavor amazing! Thank you so much for all that you do. I have yet to try a recipe from you that I didn't fall in love with. God bless you!

[@marirose756]

Yes these recipes are phenomenal & having the PDFs to go along w/them makes a huge difference. It makes it that much easier to complete my grocery delivery list. You rock, Nisha & deserve far more subscribers. C’mon everyone! Spread the word abt this lovely & hilarious vegan; we need to send our friends here to subscribe!!

[@kathleenswenning9915]

I am binge watching, obsessed!!!!! Thank you I'm learning so much!!!!

[@pujavora2317]

Wow these look amazing! The weekdays got a whole lot more exciting now!

[@smellmycoffee]

You give me so much inspiration in every video. You are the reason we aren't stuck in cooking ruts anymore! My fiance got me your instant pot cookbook for Christmas too (knowing it'd benefit him too lol) and we have been loving it.

[@RainbowPlantLife]

aww Mel! That’s so lovely to hear I‘ve been able to help you get out of a cooking rut. So glad both of you are enjoying my cookbook 🥰

[@melanieswanson7941]

OMG PLEASE MAKE MORE OF THESE!!! This is a game changer, I love this so much

[@RainbowPlantLife]

So glad to hear you think so! Hope you enjoy the meals :)

[@SunnyDaysRComing]

I avoided watching this when it came out because it looked like the same "boring" lunches that I normally make for myself. I'm so glad I decided to watch this after all! You taught me so much. Thanks Nisha!

[@RainbowPlantLife]

I'm glad you think they are fun and not boring hehe. Hope you'll enjoy them for lunch!

[@13crazydaisies]

You come off as a wonderful and caring person, very mindful. I also learned a lot while watching this video, it stands out from the million other vegan meal videos I've seen as much more creative. I'm really impressed! ❤

[@kaseymfs3651]

I am obsessed with all your videos! amazing content

[@victoriaprevitt7058]

These are so creative yet budget-friendly, which is perfect for my family. Printing out the PDF now for tomorrow's grocery shopping!

[@RainbowPlantLife]

awesome to hear that Victoria! Happy shopping and cooking.

[@isamarcueller]

This is absolutely the best! Looks tasty and budget-friendly! Thank you much!

[@townsendstephen]

I was not even half way through before liking and saving this vlog. You really are a genius. Kale pesto? Wow. Got to do this. The trick to saw half an avocado is something i have never seen before so thank you so much for that. I don't eat enough salads so i will prep that lot on Sunday. I am sure it is tasty and no microwave needed. Perfect. Thank you.

[@RainbowPlantLife]

You’re so kin, Stephen! Glad you like the ideas and hope you’ll enjoy eating them too!

[@kristinedozier759]

OMG! I tried the tofu salad today, and it was amazing! Thank you for all your wonderful recipes. I bought your cookbook a few months ago, and my family and I have enjoyed everything in it, especially the cheese sauce (my kids LOVE the queso version!).

[@RainbowPlantLife]

Hi Kristine, so happy you loved the tofu salad! I love how simple yet flavorful it is. And yay, thank you for your support on my cookbook! So happy your family loves the queso!

[@catcatdogdijon]

Thank you for all you share- every video helps me to become a better cook and makes it easier to work vegan meals into my vegetarian lifestyle. I am so grateful for every video- it is so fun to get to share your kitchen with you! :)

[@kaitlynashwell494]

please make more of these videos! I loved being able to make a couple meals off a few ingrediants instead of buying some new ingreediants and only being able to use them on one recipie that I knew how to make. Definetly helped me waste less food!

[@VeganTKDMaster]

I've been wanting some new lunch ideas for this week, and your video is timely. These are all easy and look so good! Thanks for sharing!

[@RainbowPlantLife]

You’re so welcome Susan! Glad this video came at the right time for you :)

[@Grace-lw4hd]

I can’t wait to try it! That lemon zest and garlic oil looks amazing ! Love the video editing too- guitar cutting board- ha! Thanks So much!

[@sbh0007]

Man!sending some sisterly love to you. I can hear your voice all day long ...kinda like ASMR. Plus I love that its mon to friday meals. Just starting off healthy meal preps. Every little bit helps

[@RainbowPlantLife]

Aww you're very sweet! Never thought of my voice as relaxing haha but glad you think so :) Hope you enjoy these easy meals!

[@clarissagarcia401]

This video is great. I love how you give sooo many alternatives & modifications. You’re great. I just subscribed.

[@OPMfan65]

Thank you for the downloadable PDF guide for the Recipes. I printed the Grocery Ingredients list and off to Costco and Sprouts Farmers Market I go, to buy my ingredients. Your video and PDF guide makes my work lunch box meal prep a lot easier for the week too.

[@eudoraevans3340]

Your hair looked so good in this video! And I love the idea of making pesto with a variety of greens❤

[@RainbowPlantLife]

Thank you Eudora. So nice to hear you think so!

[@nikkiakerson]

These are my favorite videos! I feel good and save time and money. I ordered your cookbook from Amazon! Can’t wait till it’s back in stock and ships 😘

[@RainbowPlantLife]

So glad you love them Nikki! It should be back in stock now so hopefully it arrives soon :)

[@totogirl0]

I love the organization and concept of this video! Makes shopping so easy :) great job

[@oddmad8613]

I've been making these this week and they are actually sooo yummy and filling.

[@Charlesmom]

Nisha I am a huge fan. Everyone should buy your cookbook. I’ve loved every recipe I’ve made. Thank you so much for your delicious creativity.

[@RainbowPlantLife]

Aww that is SO nice to hear. So happy you are loving my cookbook. Thank you for letting me know!

[@natalielongmire2846]

I am legit going shopping tomorrow morning to make all of these for the week!! I haven't been this excited for a week of cooking in a while, and its all so healthy too. Thank you so much for making these videos!

[@RainbowPlantLife]

Aww yay! That's great to hear. Hope you'll enjoy the recipes!

[@jivintunes5361]

I love the way it uses the same ingredients throughout to make it easier to prepare most of the foods in advance. I have to leave the house at 6:10 am every morning but I'll try my best to make myself these lunches!

[@kaylarosewood3762]

You're amazing, I want to see more of these, breakfast, lunch and dinner ❤

[@Lulu-kt6gr]

You’re a natural. Great recipes and so well presented!

[@SharanyaRamesh101]

I just tried the 'egg salad' and it's SO GOOD. I added some vegan mayo as well and put it in a wrap. Thanks so much for this, used this video for meal prep inspo this week and I'm super happy so far! 😁

[@novag8543]

I never learned so many things in just one video! Thank you so much for the recipes!!

[@RainbowPlantLife]

That's so lovely to hear, Melissa! Thank you for sharing!

[@radhikadharmadhikari]

I'm moving from India to UK for studies and I'm very very sure that your video is going to help me lower my stress about lunch 🥰 love from India!

[@cindycox218]

Thank you for your videos, as I’m new to veganism. You provide so much encouragement and practical suggestions.

[@MrMarcohill88]

Bought the hard copy of your recipe book and it just came in the mail! So many delicious looking recipes! Can't wait to try them all haha

[@RainbowPlantLife]

Aww yay! That is so nice to hear. I hope you’ll enjoy cooking from my book :)

[@bharmu]

No matter what other accounts I visit, I keep gravitating back to yours. I bought the processor in the video because of you and now I'm gonna go make this recipe! Thanks so much!!

[@earthenvessel9674]

Love these videos! Keep them coming! Helps the hubby and I with lunches ❤️❤️❤️❤️ thank you!!

[@nervengewitter]

Nisha. I bought your cookbook some time ago and loved it *without noticing you had a KZbin channel*. Sorry I skipped right to recipes 😂 I'm so glad I discovered you now! I adore Indian and Indian inspired food and the way you present your recipes really shows you're both passionate and knowledgeable about food. I'm seriously in love with your videos. ❤️❤️❤️

[@RainbowPlantLife]

Aww that's so nice to hear! I am glad you have my book and now you know about my channel too :) I am glad you love Indian food too. There's quite a few Indian recipes in my cookbook - hope you've tried some of them out!

[@annahcreates]

This video is incredible! I would love to watch more of these (maybe for dinners or breakfast or just more lunches).

[@heatherrachel4980]

THANK YOU FOR MAKING THIS!! I just started my first full time job last month and I've been struggling with my lunches! Thank you 🥰

[@OKaly73]

My new year resolution was to cook more and eat healthier. I am not much of a cook, so I actually expected myself to fail. Well, I couldn’t have been more wrong. I made the Monday meal today and it turned out delicious. Thank you so much for your recipes and for the inspiration!

[@jeaniekurtis1995]

Your videos are so thoughtfully done. Love all your ideas!

[@RainbowPlantLife]

that’s so nice of you to say. Glad you think so!!

[@nedinacarl9011]

Love these ideas and how you reuse ingredients to make them budget-friendly!

[@RainbowPlantLife]

So many different ways we can save more money with our groceries. I hope you can give them a try!

[@saramotalebi]

These recipes are fantastic 😋 I am soon going back to the office and will definitely make them as office lunches, and the best thing is the super 10 ingredient shopping list. Thank you

[@veggielovinaccountant]

Literally had boring lunches this week at the office. Yep, need to get some of these. Lol 😂

[@RainbowPlantLife]

Okay it’s time to break up with those sad lunches 😂

[@122Ginger221]

Nisha, your hair looks great in this one 😊 I love all the recipes and how simple it is to put them together! Can't wait to try these and spice up my weekly routine 😁

[@RainbowPlantLife]

Thank you Susan :) You're so sweet. Hope you enjoy these meals.

[@lizcoyle4168]

Another incredible video packed with useful tips! Love your videos so much!

[@RainbowPlantLife]

Thank you Liz! So glad you love my videos!

[@celeshite6433]

Just wanted you to know I am crushing on your vegan instapot cookbook!! I have tried 4 recipes which have all been spectacular. Thank you!!

[@RainbowPlantLife]

YAY! That's so awesome to hear. So glad you are loving my cookbook so far and the recipes have been a hit :)

[@thekitchenprescription1821]

Hi Nisha. I've been quietly consuming & binging on your cooking videos recently. Thought it was time to say hello, as I appreciate your cooking videos. So well done! Thanks for sharing all your cooking knowledge and tips. Your end result always looks so incredibly beautiful and appetizing. I look forward to your videos.

[@RainbowPlantLife]

Aww you're very sweet! Thank you for stopping by to say hello. So happy you're enjoying the videos, recipes, and tips :)

[@gabrielaperalta9088]

Omg, she is so sweet. Love her sense of humor :)

[@RainbowPlantLife]

Aww thanks Gabriela hehe, glad you enjoy my humor!

[@Shopgirl2000]

Love this 10 ingredients 5 lunches theme.

[@jaeysteezy]

I LOVEEEEEE how these are fresh recipes meaning you don’t have to reheat them. I HATE microwaves & always eat my food cold at work so this is amazing. Thank you

[@RainbowPlantLife]

I'm so glad you like the recipes. Not a big fan of the microwave either!

[@carriejohnsen5924]

I am so happy I found your channel!! Thank you !

[@vicki-lynnemccabe]

OMG just received your cookbook!!! It is amazing, great new recipes and beautiful photos. Can't wait to start making these recipes!

[@RainbowPlantLife]

Aww yay! I am so happy you received my book. I can't wait for you to try cooking from it!

[@madcitywendy]

I received your cookbook today. So excited! It is beautiful.

[@RainbowPlantLife]

aww that’s so nice to hear Wendy! So glad you think so and hope you’ll enjoy cooking from it!

[@drfyoungesq1190]

You are fantastic and your insta pot series makes being vegan so easy for everybody including part time fringe dwellers. Peace+Love and continued success.

[@RainbowPlantLife]

Aww I am so glad to hear that you enjoy the instant pot videos! I just posted a new instant pot video today if you are interested. Enjoy your weekend!

[@konradehresman4140]

Subscribed! Love meal preps! And your personality is 🔥

[@RainbowPlantLife]

Konrad Ehresman you’re too kind! Thank you!

[@tammied1858]

Thank you for bringing variety to my lunch box! Will look for your book on Amazon!

[@maiynnai]

Awesome video. I love the food prep and these look delicious. You offer some really great general cooking tips in this too!

[@RainbowPlantLife]

I'm glad you enjoyed the food prep and the cooking tips!

[@nealieanderson512]

Oh my gosh Nisha! Once again you rock girlfriend! I love the recipes and the pdf!!! Thank you so much!!!!! 😘

[@RainbowPlantLife]

Aww Nealie! You’re so sweet! Glad you enjoyed it :)

[@Lisareads72]

Love love love. Thank you!

[@ericajackson4855]

I tend to get in a rut eating the same meal all week at lunch, so this sounds really refreshing! I am definitely going to try these!

[@RainbowPlantLife]

So happy to hear that, Erica! It's so easy to get in a rut, but hope these will help :)

[@dwightcollman4917]

I could watch her all day…great food and wonderful presenter

[@milajones678]

This video was amazing! Literally have 7/10 ingredients already in my fridge so definitely going to make all of these meals for the next coming days 😍

[@RainbowPlantLife]

That's amazing you already have most of the ingredients. Great timing :)

[@eileenstickney80]

New sub here. I plan on binge watching your videos starting with the oldest. Ordered cookbook, too. Your presentation is wonderful. I have not eaten mammals for 43 years. I am looking to not eat chicken either. It is said when the student is ready, the teacher will appear. Thank you for coming into my life!

[@emilie416]

Pleaseee do more of these! I’m a student and this helps so much.

[@cecebaybee2424]

Great video! Very informative and an easy listen/watch.

[@JohanaCastro12]

I loooove your meal preps! Thank you!

[@RainbowPlantLife]

So glad you do, Johana! Thank you :)

[@JudySosa]

Omg just tried your Avocado pasta and it came out soooo good. Thank you

[@bynro7]

Great video (as always)! I'm going to have that last sandwich for dinner tonight with a side salad. Thanks for all your GREAT recipes!

[@RainbowPlantLife]

Yay, glad to hear that - I love that sandwich :) Bon appetit!

[@Lovelyreeda]

You are a rock star! Thank you for all your great tips and content!

[@RainbowPlantLife]

Thanks for supporting my channel, Jordan!

[@MartinaMarkowicz]

I'd would 100% buy a book with quick and easy plant based recipes like these ones!

[@spiffymomma9632]

I made all these recipes and they are super!!! Thank you for sharing!!! I’m delighted to discover new foods and spices!!! Thank you so very much!!!! ❤️❤️❤️

[@RainbowPlantLife]

Yay, that's so nice to hear! So happy you loved these recipes :)

[@andreacote6405]

Love these ideas Nisha! Can’t wait to try them, I have been in a rut with my lunches lately. I also love your IP cookbook!

[@RainbowPlantLife]

Hi Andrea, that's so great to hear you love my cookbook! And hope you enjoy these lunches and they give you some fresh inspo!

[@debbiedonlon928]

Love this meal prep. Thank you

[@theandreapender]

Loved all of this! I’m making the hummus lemon dressing tonight!

[@RainbowPlantLife]

Yay, glad to hear that, Andrea! Thank you!

[@autumnfrausto137]

I just added all the items to my cart including lemon and garlic and it came out to $23! Love it!

[@RainbowPlantLife]

that’s great to hear! Hope you’ll enjoy the meals, Autumn!

[@Kokeshiflower]

Fabulous! Really loving your recipes!

[@RainbowPlantLife]

aww 🥰 yay! That’s so nice to hear.

[@Ramyapad19]

Yum looks delicious i am making all soon perfect for my office lunches will make them as soon as i go back to office soon drooling over my samsung galaxy j4 love your recipes making me hungry Thanks Ramya

[@RainbowPlantLife]

Glad to hear that Ramya! Thank you and enjoy your weekend!

[@normajeanslagel4633]

Made this chickpea salad for sandwich and love it. I love curry seasoning on most everything so added it to some of the salad. Oh yum. This is also a great way to stuff celery and stuff I did. Can t believe how much curry chickpea salad I ate on celery. Thanks for the inspiration you share!

[@RainbowPlantLife]

You’re very welcome! Your additions sound delicious :) glad you enjoyed it!

[@ashleyt7632]

The onion with avocado to store just blew my mind.

[@Karrdeh]

Well I dropped right in and made the sandwiches with some leftover tofu. They where so good 😍 Thanks for sharing! This will be my go to lunch mealprep.

[@panes840]

Her comic sarcasm just makes me laugh so much 😂. I just love this lady. So glad I've found her on you tube. 🤩 She's brilliant 👏. In a number of ways.

[@stellamackeyloveworks]

Yum! All of these look great! Thank You:)

[@krithikaraghavendra2277]

Thank you for making this simple and accessible!!

[@RainbowPlantLife]

You are so welcome!

[@dianam0303]

These all look so good!