The following is an excerpt from our book, Say No to Meat, by Amanda Strombom and Stewart Rose.

What can I eat for lunch?

Lunch is easy. If you want to be sure you have a tasty lunch, it’s best to bring your own because many school or office cafeterias have limited vegetarian choices. Many grocery stores have a deli section where you can pick up a salad, hot soup, and a roll to eat for lunch. Check out their sandwich selections, too. If your local supermarket is not very veg-friendly, ask the deli manager for suggestions. If enough people ask, they’ll get the idea that more vegetarian options are needed.

Here’s a list of easy ideas for lunch, some of which you could pack and bring with you to school or the office, especially if you have access to a microwave to heat your lunch:

Sandwiches. Build your sandwich on a whole-grain foundation. In addition to conventional sliced bread, you can choose pita bread, wraps, tortillas, bagels, or flatbread. Protein-rich filling choices include hummus (a Middle Eastern dip), falafel (spicy chickpea patties), peanut butter and other nut butters, imitation sliced deli meats, nondairy cheese, and sliced baked tofu. Add flavor and nutrition with romaine lettuce, baby spinach leaves, roasted red peppers, zucchini, or other veggies. If you’re using pocket bread, consider fillings like coleslaw, beans, and rice. Don’t forget the vegan mayonnaise and nonhydrogenated vegan margarine.

Soups and chili. Individual vegetarian soup pots are quick and convenient; just add boiling water and stir. Look for natural brands of canned vegetarian soups and chili. Transfer the soup into a microwave-safe container with a lid and heat it up at school or the office.

Other hot lunches. Premade veggie burritos, wraps, or a slice of egg-free quiche will reheat nicely.