Lunch Suggestions

Sandwiches and Wraps

Made at home or bought out. Try things like falafel, tofu, or tempeh, with salad, hummus and other sauces and add into a wrap or pita bread.
See sandwich ideas for fillings to add into simple and quick sandwiches.

Gluten free? Try toasted gluten free bread or warmed gluten free wraps. Have with gluten free crackers such as rice cakes. Some store bought falafel is gluten free, check ingredients/labels.


Try different store bought soups (in the fridge sections, check ingredients), google for recipes, or try our curried lentil soup. Serve with bread or toast.

Gluten free? Check ingredients, most soups may be ok.


Salad is not all lettuce and tomato! Try adding falafel (store bought ready-made, or in a tub to roll into balls and cook), tofu or tempeh, nuts such as cashew nuts, peanuts, almonds etc, and seeds such as sunflower and pumpkin, cooked and cooled quinoa or couscous, tahini, hummus, chutneys, vegan mayo etc as a sauce.

Gluten free? Easily adapted to be all gluten free. Try quinoa instead of couscous for example.


Most sushi shops will have vegan options.

Gluten free? Ask at the sushi shop, most will be gluten free already.

Cafe food and takeaway chains

More and more cafes offer vegan options. Find whats in your area from our eating out guide that lists cafes, as well as take away chains throughout New Zealand.

Gluten free? Cafes with good vegan labels will often label gluten free as well. Just ask in the cafe.


Make lots the night before and take leftovers to re heat at work!

If you eat gluten free then your leftovers are gluten free!

For lots of images and ideas you can also check out A Guide to Vegan – homemade lunches