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30 Healthy Vegetarian Lunch Ideas for Weight Loss

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30 Healthy Vegetarian Lunch Ideas for Weight Loss - Title Image | Hurry The Food Up

If you’re here, it means you’re looking for some healthy vegetarian lunch ideas for weight loss, right?

Even if you’re not a vegetarian wanting to lose weight, you’ll find something great about each recipe on the list. They all take no more than 25 minutes and pack some of the world’s most nutritious ingredients.

These are excellent vegetarian lunch ideas for work or school that you can make ahead and enjoy later.

What are healthy vegetarian lunch ideas for weight loss?

What meals spring to your mind when thinking about vegetarian lunches? Salads or sandwiches? Most probably, salads if you’re considering weight loss.

Dull salads aren’t cool. But a vegetarian ramen noodle salad or high fibre avocado citrus salad with feta suddenly sounds very tempting.

Of course, this list of healthy vegetarian lunch ideas for weight loss doesn’t only include salads.

It has some exciting soups, sandwiches, veggie wraps, pitas, and even one pizza recipe!

What makes these lunch ideas for weight loss healthy?

Each recipe has been thoroughly selected for this compilation and meets the following criteria:

  • max 25g fat per serving
  • more than 15g protein
  • max 10g saturated fat
  • less than 600 kcals
  • at least 5g fibre

These quick vegetarian lunch ideas focus on good protein sources like legumes, eggs, dairy, nutritional yeast, nuts and grains. They can help you to feel full longer and maintain muscle mass.

Check out this article on vegetarian high protein foods to discover more protein sources and how to use them for a healthy weight loss.

Fibre foods provide similar benefits by making you satiated. They’re different grains, fruits, vegetables, legumes, oats, nuts and seeds.

A healthy diet for weight loss should be rich in whole and nutritious foods. That’s why we’ve excluded recipes with more than 10g saturated fat and 25g overall fat.

Some people may think fat is their worst enemy when it comes to weight loss but it’s actually acceptable (and important) as long as you keep the balance among macronutrients.

These healthy vegetarian lunch recipes contain some good-for-weight-loss fatty foods, like avocado, nuts, eggs and extra virgin olive oil.

And finally, calories! Keep in mind your daily calorie intake – check out this article on recommended calorie intake or use a calorie calculator, if you want.

If you need to save time and stress, we can do the meal planning for you. Check out our vegetarian weight loss weekly meal plan program with delicious and easy recipes optimized for weight loss.

Why do we talk about weight loss so much?

There are some convincing reasons why losing weight is great other than looking good and following trends.

Your body will say a huge thank you. If you lose weight then it’s likely you’ll get better sleep, improve your immune system and even reduce joint pain.

No worries if weight loss is not your goal at the moment. We only encourage you to be healthy!

Anyway, here are 30 beautiful and healthy vegetarian lunches that won’t hurt your waist and hips.

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Couscous & Pear Salad with Goat’s Cheese

Check out the recipe here
5 from 1 vote
Protein: 18g
Calories: 438kcal
Ready in:22 minutes
Recipe by: Abril Macías

Bonus: surprisingly simple and super delicious
438 calories per serving

After a salad recipe that actually fills you up? Try our Couscous & Pear Salad! It’s high protein, high fibre & low fat!

30 Healthy Vegetarian Lunch Ideas for Weight Loss - Lemon Dill Chickpea Sandwich | Hurry The Food Up

Lemon and Dill Chickpea Sandwich

Check out the recipe here

Ready in: 10 minutes
Recipe by: EvergreenKitchen
Bonus: versatile punch of flavor
332 calories per serving

An easy and delicious plant-based sandwich to brighten up your weekday lunches. The flavorful, protein-rich chickpea filling is studded with fresh dill, lemon, and crisp celery.

High Fibre Avocado Citrus Salad with Feta

Check out the recipe here
5 from 2 votes
Protein: 15g
Calories: 384kcal
Ready in:10 minutes
Recipe by: Abril Macías

Bonus: short on time and interesting
384 calories per serving

After something different for lunch? Try this avocado and citrus salad with feta – it’s sweet, sour & packs a punch!

30 Healthy Vegetarian Lunch Ideas for Weight Loss - Broccoli Pea Soup | Hurry The Food Up

Broccoli and Pea Soup

Check out the recipe here

Ready in: 15 minutes
Recipe by: WholefoodSoulFoodKitchen
Bonus: easy, creamy and freezer friendly
374 calories per serving

This vegan 15-minute broccoli & pea soup contains 4 different kinds of veggies and is oil-free as well as dairy-free. The great thing about this soup is that it only requires 5 minutes of prep time!

Tangy Veggie Wrap

Check out the recipe here
4.72 from 91 votes
Protein: 15g
Calories: 339kcal
Ready in:25 minutes
Recipe by: HurryTheFoodUp

Bonus: easy and pleasing
339 calories per serving

A refreshing and tangy summer veggie wrap that’s easy to make and perfect for on the go – ideal for bbqs, picnics or wherever it’s needed!

Chickpea Avocado Salad

Check out the recipe here
4.95 from 20 votes
Protein: 17g
Calories: 458kcal
Ready in:5 minutes
Recipe by: Hauke Fox

Bonus: filling and contributes to muscle maintenance
458 calories per serving

A chickpea avocado salad!? That’s elite level health right there. From just one serving you get a great amount of protein and fiber, around 20g of each!

30 Healthy Vegetarian Lunch Ideas for Weight Loss - Quinoa Taco Salad | Hurry The Food Up

Southwest Quinoa Taco Salad

Check out the recipe here

Ready in: 20 minutes
Recipe by: CozyPeachKitchen
Bonus: flavourful and versatile
472 calories per serving

An easy 20 minute quinoa salad with taco seasonings. Perfect for healthy meal prep and can be enjoyed hot or cold.

The Ultimate Avocado Sandwich

Check out the recipe here
4.86 from 21 votes
Protein: 16g
Calories: 432kcal
Ready in:5 minutes
Recipe by: HurryTheFoodUp

Bonus: juicy and nutritious
432 calories per serving

The Ultimate Avocado Sandwich. A healthy and nutritious sandwich filled with avocado, cheese, tomatoes and rocket for a juicy and unbeatable taste!

30 Healthy Vegetarian Lunch Ideas for Weight Loss - Curry Lentil Salad | Hurry The Food Up

Curry Lentil Salad

Check out the recipe here

Ready in: 20 minutes
Recipe by: EvergreenKitchen
Bonus: satisfying and crowd-pleasing
335 calories per serving

You’ve never had a lentil salad like this before! Curry vinaigrette, fresh herbs, crunchy apple, toasted cashews, and a luscious creamy bed of yogurt. Downright delicious.

Quinoa Chickpea Buddha Bowl

Check out the recipe here
4.73 from 11 votes
Protein: 16g
Calories: 438kcal
Ready in:25 minutes
Recipe by: Hauke

Bonus: vegan and so easy
438 calories per serving

This easy (and animal-friendly) lunch and dinner bowl hits all the right spots – grains, greens and a legume! What’s not to like?

Lentil Tabbouleh

Check out the recipe here
5 from 3 votes
Protein: 19g
Calories: 460kcal
Ready in:20 minutes
Recipe by: Abril Macías

Bonus: super healthy and nutritious
516 calories per serving

Looking for an easy tabbouleh recipe? Get a load of our lentil tabbouleh – a protein packed take on the classic dish!

30 Healthy Vegetarian Lunch Ideas for Weight Loss - Vegan Chickpea Salad Sandwich | Hurry The Food Up

Chickpea Salad Sandwiches

Check out the recipe here

Ready in: 8 minutes
Recipe by: SeitanBeatsYourMeat
Bonus: easy and vegan
499 calories per serving

These easy vegan chickpea salad sandwiches make a quick and delicious lunch during the week or a protein-filled salad topper.

Easy Homemade Ramen in a Jar

Check out the recipe here
4.75 from 4 votes
Protein: 24g
Calories: 432kcal
Ready in:20 minutes
Recipe by: Abril Macías

Bonus: good for you & the planet
432 calories per serving

Looking for a healthy packed lunch to bring to the office? Try our easy homemade ramen in a jar – hot noodle soup in minutes!

30 Healthy Vegetarian Lunch Ideas for Weight Loss - Lentil Tabbouleh Salad | Hurry The Food Up

Mediterranean Lentil Salad

Check out the recipe here

Ready in: 15 minutes
Recipe by: Haute&HealthyLiving
Bonus: gluten-free and so delicious
386 calories per serving

Craving a meatless option? This Mediterranean Lentil Salad is easy to make and infused with flavour. Make up a batch in advance for a healthy lunch or dinner throughout the week!

Vegan Chickpea Winter Salad – Ready in 15 mins

Check out the recipe here
4.83 from 23 votes
Protein: 17g
Calories: 398kcal
Ready in:15 minutes
Recipe by: Jansen & HurryTheFoodUp

Bonus: new, fresh and tangy
398 calories per serving

An animal friendly, fresh and tangy winter salad with some serious health benefits. It’s fresh and new, but still prepped within 15 minutes – awesome!

30 Healthy Vegetarian Lunch Ideas for Weight Loss - Vegan Gado Gado | Hurry The Food Up

Vegan Gado Gado

Check out the recipe here

Ready in: 12 minutes
Recipe by: VeganPunks
Bonus: nutty and indulgent
411 calories per serving

Vegan Gado Gado is a delicious, fragrant and spicy Indonesian salad, ready in under 15 minutes!

Fabulous Fulda

Check out the recipe here
5 from 3 votes
Protein: 17g
Calories: 523kcal
Ready in:17 minutes
Recipe by: HurryTheFoodUp

Bonus: quick, creative and easy
523 calories per serving

This mega quick lunch recipe from ace chef Jansen Schouten is bound to please – it’s tasty, nutritious and most importantly – a break from the norm!

Vegetarian Ramen Noodle Salad

Check out the recipe here
5 from 2 votes
Protein: 20g
Calories: 521kcal
Ready in:20 minutes
Recipe by: Abril Macías

Bonus: light and filling
521 calories per serving

Looking for healthy, straight forward lunch options? Try our ramen noodle salad – it’s veggie, high protein & gluten free.

Greek Pitas

Check out the recipe here
4.83 from 23 votes
Protein: 27g
Calories: 573kcal
Ready in:10 minutes
Recipe by: HurryTheFoodUp

Bonus: easy to make and flavourful
573 calories per serving

Greek Pitas Recipe. Ready in 10 minutes. High in vitamin A, C and iron. Bursting out with delicious ingredients, perfect as a snack or healthy meal.

Healthy Refried Beans and Tortillas

Check out the recipe here
5 from 3 votes
Protein: 18g
Calories: 402kcal
Ready in:25 minutes
Recipe by: Abril Macías

Bonus: simple but effective
402 calories per serving

These healthy refried beans are our take on the traditional Mexican dish, with a health-conscious twist!

Vegan Lentil and Potato Salad

Check out the recipe here
5 from 6 votes
Protein: 16g
Calories: 420kcal
Ready in:15 minutes
Recipe by: HurryTheFoodUp

Bonus: fabulously easy and filling
420 calories per serving

This protein packed vegan lentil and potato salad is a perfect weight loss recipe. It’s filling, healthy and nutritious, while still tasting amazing!

Smooching Mushrooms on Toast

Check out the recipe here
4.80 from 20 votes
Protein: 16g
Calories: 332kcal
Ready in:12 minutes

Recipe by: HurryTheFoodUp
Bonus: light and creamy
329 calories per serving

Our delicious vegan take on the trendiest cafe food of the moment, Mushrooms on Toast. It’s perfect for everything from a savory breakfast to a light dinner.

Asian-style Creamy Corn Soup

Check out the recipe here
4.75 from 8 votes
Protein: 9g
Calories: 395kcal
Ready in:20 minutes

Recipe by: HurryTheFoodUp
Bonus: light and satisfyingly filling
541 calories per serving

This speedy and roasted creamy corn soup is here to show the world just how much vegan food rocks. Why should vegans have all the fun?!

Vegan Tuna Salad

Check out the recipe here
4.85 from 19 votes
Protein: 16g
Calories: 428kcal
Ready in:15 minutes
Recipe by: Lorena Nart & HurryTheFoodUp

Bonus: super tasty and good for the planet
428 calories per serving

All the taste and all the goodness – without the fish. The new kid on the vegan block is even tastier than the original!

Thai Quinoa Salad

Check out the recipe here
4.89 from 9 votes
Protein: 16g
Calories: 469kcal
Ready in:20 minutes
Recipe by: Jansen & HurryTheFoodUp

Bonus: light, tropical and refreshing
469 calories per serving

Thai Quinoa Salad – Tropical Vibes. A refreshingly light, tasty Asian super-dish with lots of protein, fiber and tropical flavour. Get your summer feeling here.

High Protein Black Bean and Corn Summer Salad

Check out the recipe here
4.78 from 40 votes
Protein: 18g
Calories: 561kcal
Ready in:10 minutes
Recipe by: HurryTheFoodUp

Bonus: summery healthy flavours
561 calories per serving

High Protein Black Bean and Corn Summer Salad. Simple recipe ready in just 10 minutes, bursting with summery flavours, protein, fiber and iron.

Arugula Lentil Salad From Heaven

Check out the recipe here
4.65 from 48 votes
Protein: 22g
Calories: 529kcal
Ready in:12 minutes
Recipe by: HurryTheFoodUp

Bonus: healthy and exotic
529 calories per serving

High protein, iron and fibre in exotic Arugula and Lentil Salad that’s healthy and vegan. Only 12 minutes to make with easy to find ingredients.

Perfect Pizza Pancake Recipe

Check out the recipe here
4.68 from 28 votes
Protein: 25g
Calories: 405kcal
Ready in:25 minutes
Recipe by: Dave

Bonus: fun, versatile and creative
405 calories per serving

These pizza pancakes are perfect for lunch or dinner – super simple and full of the most exciting base and taste combos make it the best of both worlds!

Spicy Black Bean Soup (20 Min, Vegan)

Check out the recipe here
4.72 from 49 votes
Protein: 18g
Calories: 442kcal
Ready in:20 minutes
Recipe by: HurryTheFoodUp

Bonus: comforting and quick
442 calories per serving

So comforting you want to sit in it. Only vegan ingredients, great taste and ready in 20 minutes. High in protein and fiber. You won’t be disappointed!

Heavenly Halloumi Salad

Check out the recipe here
4.80 from 20 votes
Protein: 24g
Calories: 474kcal
Ready in:25 minutes
Recipe by: HurryTheFoodUp

Bonus: tasty and filling
474 calories per serving

Full of protein, fiber and loads of other nutrients this halloumi salad will keep you feeling full for hours – and you’ll secretly be looking forward to more!

You can try it right away:

No ratings yet
Prep Time:5 minutes
Cook Time:20 minutes
Total Time:25 minutes
Servings:3
Calories:474kcal

Ingredients

For the quinoa:

For the dressing and salad:

For the cheese:

  • 5 oz halloumi cheese (5oz = 150g)

Instructions

Quinoa:

  • Cook the quinoa according to packet instructions with a little salt. We find it best to use double the amount of water to quinoa, and cook until water has evaporated. Take off heat and cover with a tea towel for five minutes.
    ⅔ cup quinoa, ½ tsp salt

Dressing and salad:

  • In the meantime, drain and rinse the chickpeas. Give the arugula/rocket a quick wash and shake. Put them into a large bowl.
    1 can chickpeas, 2 cups arugula
  • Mix the juice and zest of the lime with the olive oil. Add the sweet paprika.
    1 tbsp olive oil, 1 lime, 1 tsp sweet paprika

Cheese:

  • Chop the halloumi into bite-size pieces and fry for 2-3 minutes each side.
    5 oz halloumi cheese
  • When the quinoa is ready, combine it with the chickpeas and arugula/rocket. Stir through the lime-oil mix. Serve in bowls with the halloumi on top. Enjoy!

NOTES

This nutritional information shows data for the ingredients being split into three servings.

Nutrition

Nutrition Facts
30 Healthy Vegetarian Lunch Ideas for Weight Loss
Amount per Serving
Calories
474
% Daily Value*
Fat
 
22
g
34
%
Saturated Fat
 
9
g
56
%
Polyunsaturated Fat
 
4
g
Monounsaturated Fat
 
7
g
Sodium
 
1381
mg
60
%
Potassium
 
517
mg
15
%
Carbohydrates
 
48
g
16
%
Fiber
 
10
g
42
%
Sugar
 
1
g
1
%
Protein
 
24
g
48
%
Vitamin A
 
684
IU
14
%
Vitamin C
 
9
mg
11
%
Calcium
 
574
mg
57
%
Iron
 
4
mg
22
%
* Percent Daily Values are based on a 2000 calorie diet.
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We hope these healthy and simple vegetarian lunch ideas for weight loss switch up your lunch routine and fuel your body for the rest of the day 😊

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