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Each recipe contains at least15 grams of protein per serving—making these high-protein vegetarian lunch ideas a tasty, satisfying weekday option.We packed these lunches with fresh veggies andplant-basedproteins like beans, tofu and lentils to make for meals that will leave you feeling satisfied all afternoon. Since dairy and eggs are alsovegetarian-friendly,some of the recipes include those, too.Recipes like White Bean & Avocado Sandwich and Baked Falafel Sandwiches are healthy, satisfying and delicious.
Each recipe contains at least15 grams of protein per serving—making these high-protein vegetarian lunch ideas a tasty, satisfying weekday option.
We packed these lunches with fresh veggies andplant-basedproteins like beans, tofu and lentils to make for meals that will leave you feeling satisfied all afternoon. Since dairy and eggs are alsovegetarian-friendly,some of the recipes include those, too.
Recipes like White Bean & Avocado Sandwich and Baked Falafel Sandwiches are healthy, satisfying and delicious.
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Vegan Superfood Grain Bowls
View Recipe
02of 20Savory Oatmeal with Cheddar, Collards & EggsView RecipeHave you tried savory oats yet? It’s a nice change-up from the sweet way oatmeal is typically served, plus you get a full serving of vegetables. Serve with hot sauce, if desired.
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Savory Oatmeal with Cheddar, Collards & Eggs
Have you tried savory oats yet? It’s a nice change-up from the sweet way oatmeal is typically served, plus you get a full serving of vegetables. Serve with hot sauce, if desired.
03of 20Spinach Ravioli with Artichokes & OlivesView RecipeStore-bought spinach ravioli and a handful of basic pantry items are all you need to get a healthy dinner on the table in 15 minutes. Ingredients like oil-packed sun-dried tomatoes, briny Kalamata olives and toasty pine nuts help to build big flavor fast. If you can’t find frozen artichokes, swap in a 15-ounce can (just be sure to drain and rinse them well).
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Spinach Ravioli with Artichokes & Olives
Store-bought spinach ravioli and a handful of basic pantry items are all you need to get a healthy dinner on the table in 15 minutes. Ingredients like oil-packed sun-dried tomatoes, briny Kalamata olives and toasty pine nuts help to build big flavor fast. If you can’t find frozen artichokes, swap in a 15-ounce can (just be sure to drain and rinse them well).
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White Bean & Avocado Sandwich
05of 20Lentil Bowls with Fried Eggs & GreensView RecipeLentils are a quick and easy protein. We like French green lentils, which hold their shape when cooked.
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Lentil Bowls with Fried Eggs & Greens
Lentils are a quick and easy protein. We like French green lentils, which hold their shape when cooked.
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Crispy Egg Noodles with Tofu & Peanut Sauce
07of 20Vegan Kale Caesar Salad with Tofu CroutonsView RecipeSwapping tofu for the bread in these meal-prep Caesar salad bowls bumps up the satiety factor with 18 grams of protein. These crispy tofu croutons originally appeared in Lauren Grant’s recipe for Diabetic Living magazine (see Associated Recipes). Lacinato kale, also known as dinosaur kale or Tuscan kale, has flat, dark green-blue leaves—and its tenderness makes it perfect for eating raw, like in this salad.
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Vegan Kale Caesar Salad with Tofu Croutons
Swapping tofu for the bread in these meal-prep Caesar salad bowls bumps up the satiety factor with 18 grams of protein. These crispy tofu croutons originally appeared in Lauren Grant’s recipe for Diabetic Living magazine (see Associated Recipes). Lacinato kale, also known as dinosaur kale or Tuscan kale, has flat, dark green-blue leaves—and its tenderness makes it perfect for eating raw, like in this salad.
08of 20Black Bean-Cauliflower “Rice” BowlView RecipeThis aromatic cauliflower rice bowl comes together in minutes and is a simple meal for one. Using frozen riced cauliflower instead of rice keeps the carbs in check—and makes for quicker prep.
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Black Bean-Cauliflower “Rice” Bowl
This aromatic cauliflower rice bowl comes together in minutes and is a simple meal for one. Using frozen riced cauliflower instead of rice keeps the carbs in check—and makes for quicker prep.
09of 20Baked Falafel SandwichesView RecipeThis street-style falafel sandwich is herbaceous, tangy and rich. The falafel gets nice and crispy in the oven while the veggies inside keep it simple and fresh. Make the tahini sauce (see Associated Recipes) ahead of time for easy prep. Wrapping the sandwich in foil makes it a perfect bring-along lunch and helps hold it together for eating on the go.
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Baked Falafel Sandwiches
This street-style falafel sandwich is herbaceous, tangy and rich. The falafel gets nice and crispy in the oven while the veggies inside keep it simple and fresh. Make the tahini sauce (see Associated Recipes) ahead of time for easy prep. Wrapping the sandwich in foil makes it a perfect bring-along lunch and helps hold it together for eating on the go.
10of 20Vegetarian Udon Noodle SoupView RecipeThis Japanese-style udon soup recipe uses several Asian ingredients that are available at most grocery stores, including udon noodles, mirin (cooking wine), miso, and sesame oil. All will keep for months in the pantry or fridge. Source: Diabetic Living Magazine, Spring 2020
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Vegetarian Udon Noodle Soup
This Japanese-style udon soup recipe uses several Asian ingredients that are available at most grocery stores, including udon noodles, mirin (cooking wine), miso, and sesame oil. All will keep for months in the pantry or fridge. Source: Diabetic Living Magazine, Spring 2020
11of 20Pasta Salad with Arugula-Lemon PestoView RecipeIf you want proof that school gardens help create sophisticated and adventurous eaters, look no further. Just say “arugula-lemon pesto” to yourself and marvel that the origin of this pasta salad recipe is a cookbook that is an offshoot of school garden programs in Vermont.
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Pasta Salad with Arugula-Lemon Pesto
If you want proof that school gardens help create sophisticated and adventurous eaters, look no further. Just say “arugula-lemon pesto” to yourself and marvel that the origin of this pasta salad recipe is a cookbook that is an offshoot of school garden programs in Vermont.
12of 20Gochujang-Glazed Tempeh & Brown Rice BowlsView RecipeIf you’re a tempeh skeptic, you’ve probably never had the firm soy-based slabs slathered with a sweet-and-spicy barbecue sauce. We give this easy BBQ tempeh combo a punch of umami with tamari and add a little heat courtesy of gochujang. It’s easy to put your own spin on this recipe; see Variations (included) for some riffs.
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Gochujang-Glazed Tempeh & Brown Rice Bowls
If you’re a tempeh skeptic, you’ve probably never had the firm soy-based slabs slathered with a sweet-and-spicy barbecue sauce. We give this easy BBQ tempeh combo a punch of umami with tamari and add a little heat courtesy of gochujang. It’s easy to put your own spin on this recipe; see Variations (included) for some riffs.
13of 20Chopped Salad with Sriracha Tofu & Peanut DressingView RecipePrep four days' worth of high-protein vegan lunches using just four easy ingredients from your local specialty grocery store, including a veggie-heavy salad mix as a base. Because this salad mix is hearty, you can dress these bowls up to 24 hours before serving to allow the flavors in this healthy chopped salad to marry. If you can’t find a hearty mix, go with broccoli slaw or shredded Brussels sprouts.
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Chopped Salad with Sriracha Tofu & Peanut Dressing
Prep four days' worth of high-protein vegan lunches using just four easy ingredients from your local specialty grocery store, including a veggie-heavy salad mix as a base. Because this salad mix is hearty, you can dress these bowls up to 24 hours before serving to allow the flavors in this healthy chopped salad to marry. If you can’t find a hearty mix, go with broccoli slaw or shredded Brussels sprouts.
14of 20Tex-Mex Pasta SaladView RecipeA light and creamy green-salsa dressing highlights this easy pasta salad with Southwestern flavors.
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Tex-Mex Pasta Salad
A light and creamy green-salsa dressing highlights this easy pasta salad with Southwestern flavors.
15of 20Piled-High Vegetable PitasView RecipeThe bright, fresh flavors of the Mediterranean come alive in these easy vegetarian pitas. Give yourself enough time to make the roasted vegetables called for in the recipe—or make them a day or two in advance for a healthy meal that takes less than 30 minutes to prepare. These pitas would also work well with whatever leftover cooked veggies you have on hand. No need to warm the roasted veggies up—this recipe tastes great chilled or at room temperature.
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Piled-High Vegetable Pitas
The bright, fresh flavors of the Mediterranean come alive in these easy vegetarian pitas. Give yourself enough time to make the roasted vegetables called for in the recipe—or make them a day or two in advance for a healthy meal that takes less than 30 minutes to prepare. These pitas would also work well with whatever leftover cooked veggies you have on hand. No need to warm the roasted veggies up—this recipe tastes great chilled or at room temperature.
16of 20Cheesy Chipotle-Cauliflower MacView RecipeYou’ll barely notice the cauliflower in this comforting skillet pasta—it’s pureed and mixed into the creamy cheese sauce.
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Cheesy Chipotle-Cauliflower Mac
You’ll barely notice the cauliflower in this comforting skillet pasta—it’s pureed and mixed into the creamy cheese sauce.
17of 20Vegan Burrito Bowls with Cauliflower RiceView RecipeThese meal-prep vegan burrito bowls are healthier and more flavorful than takeout. Make them early in the week for grab-and-go meals when days are busy. We use frozen cauliflower rice, a low-carb substitute for white or brown rice, to cut down on prep time.
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Vegan Burrito Bowls with Cauliflower Rice
These meal-prep vegan burrito bowls are healthier and more flavorful than takeout. Make them early in the week for grab-and-go meals when days are busy. We use frozen cauliflower rice, a low-carb substitute for white or brown rice, to cut down on prep time.
18of 20Falafel Pita Sandwiches with TzatzikiView RecipeThis delightful vegetarian sandwich boasts tons of flavor from the yogurt sauce and quick-pickled veggies. You can make the pickled vegetables, falafel mixture and tzatziki sauce ahead of time for easy meal-prep lunches or dinner later in the week.
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Falafel Pita Sandwiches with Tzatziki
This delightful vegetarian sandwich boasts tons of flavor from the yogurt sauce and quick-pickled veggies. You can make the pickled vegetables, falafel mixture and tzatziki sauce ahead of time for easy meal-prep lunches or dinner later in the week.
19of 20Easy Vegetarian Taco SaladView RecipeTaco salad doesn’t always have to contain beef—this 15-minute version uses tofu or black bean crumbles, which taste delicious and offer up a healthy dose of protein. This vegetarian meal is so tasty that even meat-only eaters won’t miss the beef.
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Easy Vegetarian Taco Salad
Taco salad doesn’t always have to contain beef—this 15-minute version uses tofu or black bean crumbles, which taste delicious and offer up a healthy dose of protein. This vegetarian meal is so tasty that even meat-only eaters won’t miss the beef.
20of 20Black Bean-Queso WrapsView RecipeThese easy wraps are filled with black beans, corn, red pepper and creamy queso. They cook up quickly in a panini press.
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Black Bean-Queso Wraps
These easy wraps are filled with black beans, corn, red pepper and creamy queso. They cook up quickly in a panini press.
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