By hand-preparing our food, chopping, cutting and assembling each component, we engage all of our senses. By touching, seeing, smelling and feeling our food while we prepare it, we become intimately aware of its quality and how it will nourish our bodies.

If you don't eat lunch at home, you can prepare it in the morning, carry the crunchy stuff in a separate container and sprinkle it on just before eating.

Here are seven lunches, one for each day of the week. The base is similar, but the protein option changes to keep it interesting. These recipes are vegetarian, but you can always add chicken, turkey or tuna.

About the ingredients:

  • Choose the least-processed ingredients possible, preferably organic
  • Seeds, raw, whole and natural
  • Beans, home-cooked and chilled (avoid canned food because of the aluminum content)
  • Nuts, raw and unsalted
  • Dressing, homemade from olive oil, vinegar, lemon juice, lime juice, tahini, etc.
  • Green leafy vegetables, a variety (more than just lettuce!)
  • Sea salt or Himalayan pink salt
  • Salsa, natural and without added sugar, preferably from the refrigerated section  

Garbanzo Salsa Salad

Ingredients:

Bowl of Chickpeas with Parsley and other vegetables
  • 1/2 ripe avocado
  • 1/2 cup chopped tomatoes
  • 1 carrot
  • 1 celery stalk 
  • 1 TBSP chopped cilantro
  • 1 slice onion
  • Garlic, to taste
  • 1/2 hot chili pepper (optional)
  • 1/2 cup garbanzo beans, cooked and chilled
  • 1 TBSP salsa (your favorite)
  • 1 TBSP olive oil
  • 1 TBSP vinegar 
  • Salt, to taste

Directions: Chop and mix all the vegetables. Stir in the garbanzo beans. Mix in the salsa, olive oil and vinegar. Sprinkle with salt to taste.


Kidney Bean Avocado Salad

Ingredients

  • 1/2 ripe avocado
  • 1/2 cup chopped tomatoes
  • 1 carrot
  • 1 celery stalk
  • 1 cup green leafy vegetables 
  • 1 slice onion
  • Garlic, to taste
  • 1/2 hot chili pepper (optional)
  • 1/2 cup kidney beans, chilled
  • 1 TBSP olive oil
  • 1 TBSP vinegar 
  • Salt, to taste 

Directions: Chop and mix all the vegetables. Stir in the kidney beans. Mix in the olive oil and vinegar. Sprinkle with salt to taste.


Quinoa Feta Cheese Salad

Ingredients:

  • 1/2 ripe avocad
  • 1/2 cup chopped tomatoes
  • 1 carrot
  • 1 celery stalk
  • 1 slice onion
  • Garlic, to taste
  • 1 TBSP of chopped cilantro
  • 1/2 hot chili pepper (optional)
  • 1/2 cup quinoa, cooked and chilled
  • 1/4 cup chopped feta cheese
  • 1 TBSP olive oil
  • 1 TBSP vinegar 
  • Salt, to taste 

Directions: Chop and mix all the vegetables. Stir in the quinoa and feta cheese. Mix in the olive oil and vinegar. Sprinkle with salt to taste.


Giant Bean Apple Salad

Ingredients:

  • 1/2 ripe avocado 
  • 1/2 cup chopped tomatoes
  • 1 carrot
  • 1/2 green apple
  • 1 cup green leafy vegetables 
  • 1 slice onion
  • Garlic, to taste
  • 1/2 hot chili pepper (optional)
  • 1/2 cup giant beans, cooked and chilled
  • 1 TBSP olive oil
  • 1 TBSP lemon juice
  • Salt, to taste 

Directions: Chop and mix all the vegetables and apple. Stir in the giant beans. Mix in the olive oil and lemon juice. Sprinkle with salt to taste.


Cranberry Bean Strawberry Salad

Ingredients:

  • 1/2 ripe avocado
  • 1/2 cup chopped tomatoes
  • 1 carrot
  • 1 celery stalk
  • 1 cup baby spinach 
  • 1/2 cup chopped strawberries
  • 1 slice onion
  • Garlic, to taste
  • 1/2 hot chili pepper (optional)
  • 1/2 cup cranberry beans, cooked and chilled
  • 1 TBSP chopped walnuts
  • 1 TBSP olive oil
  • 1 TBSP balsamic vinegar
  • Salt, to taste 

Directions: Chop and mix all the vegetables and strawberries. Stir in the cranberry beans and walnuts. Mix in the olive oil and vinegar. Sprinkle with salt to taste.


Black Bean Beet Salad

Ingredients:

  • 1/2 ripe avocado
  • 1/2 cup chopped tomatoes
  • 1/4 cup beets, cooked and chilled
  • 1 carrot
  • 1 celery stalk
  • 1 slice onion
  • Garlic, to taste
  • 1 TBSP chopped cilantro
  • 1/2 hot chili pepper (optional)
  • 1/2 cup black beans, cooked and chilled
  • 1/4 cup dried cranberries 
  • 1 TBSP olive oil
  • 1 TBSP vinegar 
  • Salt, to taste 

 Directions:  Chop and mix all the vegetables. Stir in the black beans and dried cranberries. Mix in the olive oil and vinegar. Sprinkle with salt to taste.


Black Eye Pea Tahini Salad

Ingredients:

  • 1/2 ripe avocado
  • 1/2 cup chopped tomatoes
  • 1 carrot
  • 1 slice onion
  • Garlic, to taste
  • 1 TBSP chopped cilantro
  • 1/2 hot chili pepper (optional)
  • 1/2 cup black-eyed peas, cooked and chilled
  • 1 TBSP pumpkin seeds
  • 1 TBSP tahini
  • 2 TBSP lime juice 
  • Salt, to taste 

Directions: Chop and mix all the vegetables. Stir in the black-eyed peas and pumpkin seeds. Whip the tahini and lime juice together to form a paste, then add to the salad. Sprinkle with salt to taste.