When I want a plant-based lunch that genuinely fills me up and keeps me going, this is the one. Lentils and quinoa together make a proper protein powerhouse, and with fresh mint, crunchy veg and a lemon dressing, this salad delivers an outstanding 18g of protein and 12g of fibre for around 390 calories. It is hearty, fresh and one of the most nutritionally complete lunches in this whole series.
A quick word first: I am not a doctor or a dietitian, just someone who lived this. None of these foods or supplements are medication, and if you are on a GLP-1, check anything new with your GP or pharmacist. Right, let us get to it.
For plant protein and fibre on the jab, see how much protein per day and fibre on GLP-1, and for the full plan, my complete GLP-1 guide.
Why lentils and quinoa are a dream team
Put these two together and you get something genuinely special for a plant-based meal.
Between them, complete protein and loads of it. Quinoa is a complete protein and lentils are protein-rich, so together they give you 18g in one bowl — excellent for a meat-free lunch.
12g of fibre is outstanding. This is one of the highest-fibre lunches you can eat, which on a GLP-1 is a genuine gift for your digestion.
Slow-release energy that lasts. The combination gives steady, lasting energy rather than a spike and crash, so it keeps you going through a long afternoon.
The lunch that proves plant-based can be filling
The biggest myth about plant-based eating is that it leaves you hungry. It only does that if you build it wrong — a plate of leaves and veg with no protein or substance will indeed have you raiding the biscuit tin within the hour. But a bowl like this, built on lentils and quinoa, is a completely different beast. The protein and fibre together mean it fills me up and keeps me full for hours, easily matching a meat-based meal for staying power.
This matters on a GLP-1 because you want every meal to earn its place, and a filling plant-based option gives you variety, fibre and different nutrients without leaving you short. I came to this journey as a committed meat-eater, and salads like this genuinely surprised me with how satisfying they are. If you have written off plant-based lunches as unfilling, this is the one to change your mind.
The macros that matter
Here is roughly what one serving gives you. Treat these as a guide rather than gospel, since it depends on your exact ingredients and portions:
| Approx per serving | Amount |
|---|---|
| Calories | ~390 kcal |
| Protein | 18g |
| Carbohydrate | 52g |
| Fat | 12g |
| Fibre | 12g |
The protein figure is the one I watch on a GLP-1. As a rough guide I aim for somewhere around 1.2 to 1.6g of protein per kilo of body weight across the day to protect muscle while losing fat, and I judge every meal by how much of that it contributes. I log meals like this in Cronometer (it is free) so I know I am actually hitting my targets rather than hoping. The first time I tracked properly I realised I was eating far less protein than I thought, so if you have never done it, give it two weeks.
What you need (serves 1)
- 75g cooked green or puy lentils (tinned is fine, drained)
- 75g cooked quinoa
- ½ cucumber, diced
- 8 cherry tomatoes, halved
- ¼ red onion, finely diced
- A big handful of fresh mint, chopped
- A handful of fresh parsley, chopped
- 1 tbsp olive oil
- Juice of ½ lemon
- Salt and black pepper
How to make it
- If starting from scratch, cook the quinoa (about 12–15 minutes) and let it cool. Use tinned lentils to save time.
- Combine the cooked lentils and quinoa in a bowl.
- Add the diced cucumber, tomatoes and red onion.
- Stir through the chopped mint and parsley — be generous, the fresh herbs make this salad.
- Whisk together the olive oil, lemon juice, salt and pepper.
- Pour over the dressing and toss well.
- Serve, or leave to sit so the flavours develop — it is lovely either way.
Making it even more substantial
At 18g this is already a strong plant-based lunch, but you can build on it:
Add feta or grilled halloumi. Either adds a salty protein hit and turns it into a more indulgent bowl.
Top with grilled chicken or salmon. For a non-veggie day, this pushes it well past 30g of protein.
Add avocado. For extra healthy fats and creaminess. See how much protein per day for targets.
Cooking quinoa properly (and prepping it ahead)
Quinoa is brilliant but people often make it badly, ending up with a claggy, bitter mush that puts them off for life. Two things fix that. First, rinse it well before cooking to wash off the natural bitter coating. Second, do not drown it — use about two parts water to one part quinoa, simmer until the water is absorbed, then take it off the heat and let it sit covered for a few minutes so it steams and fluffs up. Done right, it is light and nutty. The other tip is to cook a big batch at once and keep it in the fridge, because cold cooked quinoa is the perfect base for salads like this all week. It saves you the faff every time and makes a bowl like this a two-minute assembly job.
Built for the week ahead
This is a superb meal-prep salad. Like the chickpea one, it holds up for days and the flavours deepen as it sits — three to four days in the fridge, no sogginess because there are no delicate leaves. Cook a big batch of quinoa and lentils at once and this becomes a five-minute assembly. It is a cornerstone of my meal prep ideas for Mounjaro and one of the most nutritionally complete prep lunches going.
How it fits a full day of eating
At 18g of protein and 12g of fibre, this is one of the most complete lunches in the series, and it does a lot of the day’s work in one bowl. I still aim for a protein-solid breakfast from my high-protein breakfasts and a proper high-protein dinner, but with a lunch this strong, hitting my daily protein and fibre is far easier.
Add chicken, salmon or halloumi and it becomes a complete high-protein meal on its own. a protein shake covers any post-workout gap. This is exactly the kind of lunch that makes the whole-day protein target simple to reach — my complete GLP-1 guide explains how I plan around it.
No appetite today?
This is quite a substantial, textured salad, so on a genuinely low-appetite day it may be more than you can face — a warm soup or HelloFresh bringing something ready may sit easier. On a slightly-off day, a few forkfuls still deliver excellent protein and fibre. More in what to eat with no appetite.
Supplements that pair well
With this much fibre, a probiotic like Pre + Pro 15 is a natural partner, and plenty of water is essential — see my constipation on GLP-1 guide. As a plant-based meal it is low in omega-3, so I add Super Omega-3 EPA, and iron absorption from plant sources improves with vitamin C, which the lemon helps with. The free Lily & Loaf lifestyle analysis matches supplements to you.
Frequently asked questions
Is this a complete protein?
Effectively yes — quinoa is a complete protein on its own, and combined with lentils you get a strong, balanced 18g of plant protein in one bowl. It is one of the best meat-free protein lunches going.
Can I use tinned lentils?
Absolutely — tinned green or puy lentils are a huge time-saver and work perfectly. Just drain and rinse them. It is what I usually do.
How do I stop quinoa tasting bitter?
Rinse it well before cooking to wash off the natural coating, and do not overcook it. Two parts water to one of quinoa, then rest it covered to fluff up.
Does it keep for meal prep?
Brilliantly — three to four days in the fridge, getting tastier as the flavours mingle. Cook the quinoa and lentils in batches and assembly takes minutes.
How can I make it more filling still?
Add feta, halloumi, avocado, or grilled chicken or salmon. Any of those adds protein or healthy fats and makes an already-hearty salad even more substantial.
The bottom line
Lentil and quinoa mint salad is a plant-protein powerhouse — 18g of protein, an outstanding 12g of fibre, and lasting energy, all for around 390 calories. It shatters the myth that plant-based means unfilling, and it is one of the best meal-prep lunches you can make. Add chicken, salmon or halloumi for a higher-protein version. To match your supplements to a high-fibre, plant-forward routine, the free Lily & Loaf lifestyle analysis is a quick, no-pressure check.
The tools I lean on
If you are putting a GLP-1 routine together, this is the order I would do it in, free tools first:
- Track a fortnight of food in Cronometer so you can see your real protein and calories.
- Take the free Lily & Loaf lifestyle analysis to find the supplements actually worth buying.
- Start an Audible trial for something to listen to while you cook or walk.
- Keep HelloFresh on standby for the weeks cooking from scratch just is not happening.
A bit about me
I am Alan Spicer. I lost around seven stone on Mounjaro and filmed the whole thing, warts and all, on my YouTube channel. Simple, protein-first lunches like this were a real part of how I held onto muscle and kept the weight off.
This article shares my personal experience and general information only. It is not medical advice. Food and supplements support a balanced diet and healthy lifestyle and do not replace it or any treatment prescribed by your doctor. Speak to your GP or pharmacist before making changes, especially while on a GLP-1 medication. Nutrition figures are approximate and will vary with the exact ingredients and brands you use.
Inspired by the kind of fresh, wholefood lunches in the Lily & Loaf lunches collection. This is my own version, written from my own kitchen.
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