10 Irresistible Healthy Vegetarian Lunch Ideas That Boost Weight Loss Fast!

Are you looking for some easy vegetarian lunch ideas to take to work or enjoy at home? Plant-based meals are a great way to replace the dreaded sad desk lunch. Whether you're new to plant-based eating or a seasoned vegetarian, it's easy to fall into a "what should I make for lunch?" rut. A satisfying vegetarian lunch can include a variety of plant-based proteins, fiber-rich grains, vegetables, and fats to help you feel full and energized for the rest of the day. And if you're trying to lose weight, a healthy, protein- and fiber-packed lunch will set you up for success, helping you maintain your energy levels and preventing an afternoon crash.

Why Lunch Matters for Weight Loss

Lunch is just as important as breakfast. Skipping lunch can cause blood sugar levels to drop and hunger levels to rise, which can lead to overeating later in the day. Eating a protein- and fiber-packed lunch will help you maintain your energy levels, prevent an afternoon crash, and keep you from snacking mindlessly all day.

Key Components of a Healthy Vegetarian Lunch

A balanced, high-protein vegetarian lunch includes a mix of plant-based protein, fiber, and fats for staying power. Great options include hearty grain bowls with legumes and roasted veggies, veggie-packed wraps or sandwiches with hummus or avocado, soups or stews made with lentils or beans, and make-ahead salads with quinoa, chickpeas, nuts, and flavorful dressings. Ingredients like beans, lentils, tofu, tempeh, edamame, and Greek yogurt are all excellent vegetarian protein sources. If you're meal prepping, aim to include at least one protein-rich food in every lunch to keep you satisfied throughout the afternoon.

Tips for Meal Prepping Vegetarian Lunches

Soups, salads, and grain bowls are some of the best vegetarian lunches for meal prep because they hold up well in the fridge and reheat easily. You can also batch-cook grains like quinoa or rice and pair them with different toppings and sauces for variety. If you prefer something warm and cozy, casseroles, burritos, and pasta dishes make great freezer-friendly options.

Batch cook: Cook a large pot of soup or a casserole every Sunday.
Separate dressings: In general, keep dressings in separate containers to prevent your salad from getting soggy.
Keep it crispy: Separate anything that's supposed to stay crispy, such as tortilla strips, croutons, or roasted chickpeas.
Thin it out: Some foods (like creamy dressings, sauces, and stews) thicken in the fridge. You may need to stir in a splash of water to thin them out.

Vegetarian Lunch Ideas

Soups and Stews

Cook a big batch of one of these vegetarian soup recipes and you'll be set for lunch all week. When you're choosing an entree soup, look for a mix of fiber from vegetables and grains and plant-based protein from pulses (beans, lentils, chickpeas, and dry peas). If a recipe calls for toppings, store them separately from the soup until serving.

Balanced Rice Noodle Soup: This balanced rice noodle soup comes together in just 15 minutes and is perfect for meal prepping ahead of time.
Tuscan White Bean Soup: This cozy Tuscan White Bean Soup is packed with flavor and nourishing ingredients. It's made with protein-rich white beans, vegetables, and hearty greens simmered in a garlicky, herb-infused broth.
Vegetarian Bean Chili: This vegetarian bean chili is a great option for a filling, protein-packed work lunch. It reheats beautifully in the microwave and can be portioned into containers and frozen for make-ahead meals.
Vegetarian Taco Soup: This easy vegetarian taco soup is made with rice, beans, veggies, and Mexican-inspired spices.
Plant-Based Potato Soup: This simple, plant-based potato soup with white beans, sun-dried tomatoes, and fresh herbs is ideal lunchtime comfort food.
Yellow Split Pea Soup: Simmer mushrooms and protein-rich yellow split peas in an Indian-inspired vegetable broth to make this entree soup recipe.
Instant Pot Black Bean Soup: Cook dry beans, sweet potatoes, and spicy chipotle peppers in your Instant Pot to make this hearty Black Bean Soup.
Turmeric Lentil Soup: Make this nutrient-packed turmeric lentil soup in one pot and store it in the freezer for up to six months.
Carrot and Lentil Soup: This easy Carrot and Lentil Soup features a cozy blend of warming spices (lots of garlic and ginger!), along with rich and creamy coconut milk for added texture.
Tuscan-Inspired Tomato Soup: This Tuscan-inspired version is loaded up with hearty grains, kale, and veggies for ultimate satisfaction.
Black bean & tortilla soup: Make the most of any tins of black beans in your cupboards and make this easy and satisfying soup. Serve with coriander, avocado, feta and pumpkin seeds.
Spiced carrot & lentil soup: A delicious, spicy blend packed full of iron and low in fat to boot. It's ready in under half an hour, or can be made in a slow cooker.
Kale soup: Rustle up a bowl of filling kale soup with pasta. Leafy green veg such as kale are rich in chlorophyll and a natural sugar, which can help maintain a healthy gut.
Egg Drop Soup: Made with grandma's secret seasonings, you can bet this egg drop soup gets as close to the OG version as possible. The star ingredient is clearly egg, but the recipe also calls for chicken thighs.

Salads

Look for balanced recipes with lots of variety. The best salads have a mix of colors, textures, flavors, and nutrients.

Greek Lentil Salad: This is an easy and delicious make-ahead salad with Greek-inspired flavors. It's made with protein-packed lentils, tomatoes, cucumber, bell pepper, feta cheese, and fresh herbs tossed in lemony oregano dressing.
Meal Prep Salad: This easy Meal Prep Salad stays fresh in the fridge for days, so it's a convenient plant-based option to make ahead for weekday lunches.
Shaved Brussels Sprouts Salad: This Shaved Brussels Sprouts Salad with Roasted Chickpeas and Lemon Tahini Dressing is crunchy, creamy, hearty, and fresh all at once.
Brussels Sprouts Orzo: Brussels Sprouts Orzo is a quick and easy vegetarian recipe inspired by the flavors of the Mediterranean. Just toss lemon orzo pasta with chickpeas, feta cheese, Brussels sprouts, and walnuts.
Pearl Couscous Salad: This 20-minute easy pearl couscous salad comes together with just one pot and minimal ingredients.
Edamame Quinoa Salad: Protein-packed edamame tossed with crunchy vegetables, quinoa, peanuts, and spicy peanut dressing.
Couscous & Pear Salad: A salad recipe that actually fills you up.
Mediterranean Lentil Salad: This Mediterranean Lentil Salad is easy to make and infused with flavour.
Arugula and Lentil Salad: High protein, iron and fibre in exotic Arugula and Lentil Salad that’s healthy and vegan.
Thai Quinoa Salad: A refreshingly light, tasty Asian super-dish with lots of protein, fiber and tropical flavour.
High Protein Black Bean and Corn Summer Salad:
Smoky chickpea salad: Enjoy the layers of flavour and contrast of textures in this vegan salad, with crisp, fried chickpeas, crunchy raw broccoli, and a smoked paprika dressing.
Bulgur & quinoa lunch bowls: These meal prep grain bowls use one base and two deliciously different toppings. Choose from avocado, olives and rocket or chickpeas, beetroot and orange.
Miso broccoli, egg & quinoa salad: Pack a lunch that will power you through the afternoon with this healthy miso and lime-dressed salad with broccoli, peas, boiled egg and radishes. It's tasty and full of goodness.
Cumin roast veg with tahini dressing: Get all five of your 5-a-day in one super-healthy packed lunch, bursting with nutrients including calcium, folate, fibre, vitamin C and iron.
Street Corn Pasta Salad with Cilantro Pesto and Goat Cheese: Street corn + cilantro pesto = sooo much flavor-it's hard to find something this dish doesn't have. But you can add grilled chicken, shrimp, or black beans if you're looking for a boost of protein.
Greek Chicken and Farro Salad: Nutty, chewy farro is an MVP whole grain, packing tons of fiber, protein, and minerals like zinc and magnesium. Paired with lean, juicy chicken breast, it makes for a serious power lunch that will also keep you satiated for hours.
Roasted Veg Salad: With a creamy tahini dressing, toasted seeds, and a mix of raw and roasted vegetables, this recipe is the polar opposite of a Sad Desk Lunch.
Chopped Chickpea Salad With Pomegranate Molasses Vinaigrette: Call it lazy falafel or call it an extra-fancy chopped salad. Either way, this dish is bursting with fun flavors and textures, plus a dreamy dressing, and the fiber-fat-protein combo will keep you full until dinner time.
Endive Salad With Chicken and Blue Cheese: This deliciously retro salad incorporates chicken, Blue cheese, and cooked barley for a satisfying meal that still clocks in at under 500 calories.
Gochujang Steak Salad With Sugar Snaps and Radishes: Steak? Yes please. Opt for a leaner cut, like flank, then serve it with fresh, colorful veg and a punchy gochujang-based dressing.
Bok Choy, Radish, and Chicken Soba in Dashi Broth: Nutty whole-grain soba isn't just fun to slurp; it's also really good for you. Made from buckwheat-a protein-rich pseudo-cereal that's naturally gluten-free-soba noodles help in regulating blood sugar, which works to keep you feeling satiated for longer.
Salmon Smørrebrød Salad: Combining everything bagel-seasoned salmon with homemade pumpernickel croutons, this Scandinavian-inspired salad isn’t just pretty. It's loaded with healthy, filling fats, energy revving protein, and nutrient-dense whole grains, too.
Cumin-Roasted Cauliflower and Romanesco Salad: The secret to a satisfying low-calorie salad? A mix of roasted and raw veggies, crunchy nuts, and fresh herbs-plus a creamy, plant-based dressing.
Grilled Little Gem and Asparagus Tonnato: This take on the Italian tuna sauce (tonnato) feels indulgent without being too heavy. The silky-smooth, umami-rich sauce contains just a couple of tablespoons of mayo, and tastes amazing drizzled over grilled gem lettuce and asparagus-though feel free to sub in your favorite seasonal veg depending on the time of year.
Quinoa Arugula Salad: Combine quinoa, arugula/rocket, chickpeas, halloumi cheese, lime juice, olive oil, and sweet paprika for a protein-packed lunch.

Sandwiches and Wraps

Sandwiches and wraps are classic lunch food because they're convenient and easy to eat.

Tofu Green Goddess Wrap: This crave-worthy wrap is filled with crispy, breaded tofu and a fresh green goddess romaine salad. It's best enjoyed the same day.
Chickpea Salad Sandwiches: Creamy chickpea salad with pops of sweet, tart flavor from dried cranberries. This fiber-rich chickpea salad makes a surprisingly filling plant-based swap for tuna salad that won't leave you falling asleep during your afternoon meeting. Nutritional yeast introduces a savory, umami flavor-plus a ton of health benefits, too (including vitamins B12, B6 and folate).
Butter bean curry wraps: Use up the leftovers from butter bean curry to make these filling wholemeal wraps. They're low in fat and calories, and rich in fibre.
The Ultimate Avocado Sandwich:
Cucumber and Cress Toasts With Horseradish Chickpea "Aioli": It may look like a glorified salad on toast, but this recipe has a (plant-based) trick up its sleeve: a homemade 'aioli' made from aquafaba, the brine that canned chickpeas are in. The creamy vegan spread balances out the peppery watercress topping. Pair with a cup of soup for an even more filling meal.
Healthy Chicken Fajita Wrap: IKYK lettuce wraps are a great way to cut down on carbs and calories. But, you'll only want to eat them if you're filling them with something good. Try this spicy fajita-inspired chicken situation, which has a bit of smokiness to it, thanks to the addition of canned chipotles in adobo.

Grain Bowls

The options for vegetarian grain bowls are endless, and they're already well-balanced meals.

Watermelon Poke Bowls: These Watermelon Poke Bowls are a delicious vegan alternative to the original seafood-based dish. This Hawaiian-inspired bowl is made with marinated watermelon cubes, steamed edamame, avocado, nori (a type of seaweed), and rice.
Baked Falafel Bowl: This Mediterranean-inspired Baked Falafel Bowl combines whole-grain farro with hearty collard greens, a bright and herbaceous tomato-cucumber salad, cumin-spiked baked chickpea fritters, and a creamy Greek yogurt tzatziki sauce.
Tofu Sweet Potato Bowl: This cozy, make-ahead tofu sweet potato bowl is one of my favorite fall lunch recipes for meal prep. It layers baked tofu, caramelized sweet potatoes, hearty kale, and chewy farro, all tossed in a golden maple-turmeric dressing that's full of warm, seasonal flavor.
Quinoa Bowl: This easy (and animal-friendly) lunch and dinner bowl hits all the right spots - grains, greens and a legume.
Ponzu tofu poke bowl: Use silken tofu to make this flavourful poke bowl. It's similar to a Japanese dish called ‘hiyayakko’, which is usually enjoyed at the height of summer.

Pasta and Noodles

Pasta and Asian-style noodles are easy to reheat and often taste great cold, making them ideal for office lunches. Cook a big batch for dinner and bring leftovers to nosh on the next day.

Veggie Pesto Pasta: Veggie Pesto Pasta is a simple, Italian-inspired meal with roasted chickpeas, tomatoes, broccoli, and yellow squash mixed with creamy, pesto-coated pasta.
Easy Peanut Noodles: Make these Easy Peanut Noodles in just 15 minutes with protein-rich edamame, spinach, and garlicky peanut sauce.
Vegan Spinach And Sun-Dried Tomato Pasta: This creamy vegan pasta is budget- and time-friendly-it takes just 20 minutes to make. It features garlic, spinach, and basil, with the flavor punch of sun-dried tomatoes. You can store it up to five days in the fridge, so it's a great option for a full week of lunches.
Garlic Shrimp And Asparagus With Zucchini Noodles: Lunch will be ready in 20 if you just grab a spiralizer to prep your nutrient-packing zoodles. This recipe calls for less than 10 ingredients, and most of them are spices and garnishes like sea salt and chopped parsley.
Sautéed Chickpeas and Spaghetti Squash: Spaghetti squash makes a satisfying lower-calorie stand-in for your typical noodles. Plus, it'll cook up in the microwave in just about 10 minutes. Toss with your go-to jarred marinara or opt for something a li'l healthier, like this onion, chickpea and herb combo.
Sichuan smacked cucumber noodles: Use up surplus homegrown cucumbers with this rice noodle dish. It makes an excellent lunchbox option and you can tailor it to make it less spicy, if you like.
Halloumi pasta: Add the punchy flavours of halloumi to pasta along with olives, courgette and tomato. Halloumi has more salt than cheddar, so a little goes a long way.
Chock-full of zucchini, tomatoes, sweet pepper and carrots, this hearty pasta dish puts your garden harvest to good use. For variety, I sometimes add one-half cup of salsa or one-half cup of thickened teriyaki sauce.

Curries

Indian-inspired curries are another type of meal that works great as a packed lunch.

Read also: Healthy Eating on the Run

Lentil Spinach Sweet Potato Curry: You only need a few ingredients like lentils, spinach, sweet potatoes, and coconut milk, to make this recipe, and it works great for meal prep.
Vegan Tikka Masala: Vegan Tikka Masala is a totally plant-based version of the Indian-inspired dish with yogurt-marinated tofu cooked in a rich and creamy coconut-tomato sauce.
Pumpkin Tofu Curry: This creamy Pumpkin Tofu Curry is the kind of comforting, vegetable-packed meal that gets even better the next day. It's made with simple pantry ingredients like pumpkin purée and coconut milk, plus tofu for plant-based protein.
Slow Cooker Yellow Chicken Curry: This hearty chicken curry is made with a base of coconut milk, peanut butter, soy sauce, garlic, and ginger. It has a kick thanks to cayenne pepper and is also full of veggies. You can freeze this for up to two months, so this big batch is perfect for storage.

Mexican-Inspired Dishes

Classic Mexican meals, like burritos and tacos, are lunch staples because they're a great way to fill up on fiber- and protein-rich beans, along with a mix of veggies.

Spicy Sofritas Tofu Burrito: This Spicy Sofritas Tofu Burrito has crumbled tofu cooked in a roasted poblano adobo sauce, cilantro-lime quinoa, corn, and creamy mashed avocado.
Root Veggie Tacos: Looking for a tasty vegetarian lunch without cheese? These root veggie tacos are drizzled with a dairy-free sunflower seed queso sauce.
Taco Casserole: Layers of beans, vegetables, tortillas, and melty pepper jack cheese make this comforting taco casserole a great option for batch cooking in the oven.
Kimchi Tempeh Tacos: Kimchi is tasty on its own, but in a taco, it's next-level. The tacos also use tempeh as their "meat," but to make them completely vegan, swap the sour cream and mayo for some dairy-free alternatives.
Black Bean Stuffed Peppers: These filling and flavorful vegetarian stuffed peppers are an updated version of stuffed peppers, which were a favorite when growing up.
Enchiladas: This recipe uses ingredients on hand to create a family favorite.

Other Creative Vegetarian Lunch Ideas

Chimichurri Tofu Skewers: Skewer tofu and vegetable, marinate in Argentinian-inspired chimichurri sauce, and toss on the grill until golden and crispy.
BBQ Tempeh Bowls: Roasted sweet potatoes are loaded with sweet and spicy BBQ tempeh and veggies in this simple, meal prep-friendly recipe.
Butter Beans: This butter beans recipe is made with lima beans, kale, tomato, garlic, and spices. It's a one-pot vegan lunch that's great for meal prep.
Venezuelan Arepas: Arepas are drool-worthy cornmeal pockets that you can fill with favorite vegan dishes.
Chinese Garlic Tofu Stir Fry: You're going to drool over the sticky soy garlic sauce coating the tofu in this dish, except it doesn't really contain soy-it's made with coconut aminos. Pair the tofu with veggies or rice to complete your meal.
Noodleless Chicken Pad Thai: This dish swaps the noodles for loads of veggies, including broccoli slaw, cabbage, and carrot, so you can bet it's packed with nutrients. The dish is also gluten-free and Whole30-approved.
Paleo Turkey Pot Pie: This turkey pot pie is the comfort food you've been missing. It's basically turkey and vegetables dressed in a light thyme-sage gravy, and it's the perfect healthy lunch idea for a day you're feeling cozy.
Smoky Manhattan Clam Chowder: Less calorie-dense than is creamier cousin, New England clam chowder, this tomato-based soup still packs a ton of seafood flavor (and lots of veggies) into a single bowl.
Shrimp, Cucumber, and Tomatillo Aguachile: This take on the Mexican-style ceviche uses cooked shrimp and coconut water. It's equal parts fiery (thanks to serrano chiles) and refreshing (courtesy of hydrating ingredients like cucumbers and tomatillos).
Chilled Creamy Basil and Pea Soup: Blend up a batch of this hydrating, veg-packed soup to stash in the fridge for a few days. It'll be ready to eat, whenever you are.
Super Green Soup With Parm Crisps: With 25 grams of protein per cup, this spinach-packed soup has got a ton of the good stuff.
Egg Roll In A Bowl: This recipe takes all the good fillings of a classic egg roll and puts them in a fresh and healthy bowl, featuring juicy meat or tofu, fresh ginger and garlic, soy sauce, and tons of thin strips of fresh veggies. It tastes phenomenal reheated too, trust.
Whole30 Chicken Salad: This protein-packed chicken salad is Whole30- and keto-friendly. It's made with mayo, Dijon mustard, celery, and grapes for great crunch and flavor. It keeps for three to five days, and you can whip it up in just 10 minutes. It's also great for muscle gain.
Vegan Gyros With Tempeh Veggies: You're going to want to dive into these vegan gyros ASAP. They sub the lamb meat with flavorful tempeh you'll cook and dress with a Greek-inspired marinade made with ingredients like thyme, tamari, and garlic.
Healthy pesto eggs on toast: Try a speedy, low-fat pesto as a delicious alternative to oil for frying eggs - it adds great flavour to the dish, too, to make a perfect brunch or lunch.
Rainbow hummus plate: Rustle up a speedy hummus plate that delivers four of your 5-a-day. If you want to spend even less time in the kitchen, swap homemade hummus for shop-bought.
Aubergine dhal with tomato & onion raita: This comforting chickpea and lentil curry provides all five of your 5-a-day. It’s spiced with turmeric and ginger and topped with a calcium-rich raita.
Sweet potato & cauliflower lentil bowl: Whip up this zingy vegan bowl in advance and keep in the fridge for quick, satisfying lunches on demand. Each bowlful boasts four of your 5-a-day.
Corn, coconut & lentil chowder: Serve up our healthy corn, coconut & lentil chowder for lunch.

Read also: Mobile Dining Revolution

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