30 Healthy Vegetarian Lunch Ideas for Weight Loss
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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 (just like these healthy breakfasts for weight loss aren’t just smoothies).
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 (just like our awesome vegetarian high protein dinner ideas do!). 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 (and once you’re done with those, here are 30 more vegetarian low calorie lunches !).
Subscribe to get our FREE 7-Day Vegetarian High Protein Meal Plan for Weight Loss
1. Couscous and Pear Salad
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!
2. Lemon and Dill Chickpea Sandwich
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.
3. Avocado Citrus Salad with Feta
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!
4. Broccoli and Pea Soup
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!
5. Tangy Veggie Wrap
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 (and if this sounds good, try some of our other veggie wraps too!)!
6. Chickpea Avocado Salad
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!
7. Southwest Quinoa Taco Salad
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.
8. The Ultimate Avocado Sandwich
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!
9. Curry Lentil Salad
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.
10. Quinoa Chickpea Buddha Bowl
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?
11. Lentil Tabbouleh
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!
12. Chickpea Salad Sandwiches
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 (check out these simple vegan lunch recipes for more like this!).
13. Homemade Ramen in a Jar
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!
14. Mediterranean Lentil Salad
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!
15. Chickpea Winter Salad
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!
16. Vegan Gado Gado
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!
17. Fabulous Flatbread Pizzas
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!
18. Vegetarian Ramen Noodle Salad
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.
19. Greek Pitas
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.
20. Refried Beans and Tortillas
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 ( and try some of our veggie bean recipes if this appeals to you!)!
21. Vegan Lentil and Potato Salad
Bonus: fabulously easy and filling
420 calories per serving
This protein packed vegan lentil and potato salad is a perfect vegetarian weight loss recipe. It’s filling, healthy and nutritious, while still tasting amazing!
22. Smooching Mushrooms on Toast
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.
23. Asian-style Creamy Corn Soup
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?!
24. Vegan Tuna Salad
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!
25. Thai Quinoa Salad
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.
26. Black Bean Salad with Corn
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.
27. Arugula Lentil Salad From Heaven
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.
28. Perfect Pizza Pancake Recipe
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 (they’re one of our fave vegetarian pizza recipes!)!
29. Spicy Black Bean Soup
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!
30. Heavenly Halloumi Salad
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:
Ingredients
For the dressing and salad:
- 1 tbsp olive oil
- 1 can chickpeas (drained and rinsed)
- 2 cups arugula (rocket)
- 1 tsp sweet paprika
- 1 lime (juiced and zested)
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
Nutrition
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 (and if you want more like this, you should check out our favorite low calorie lunches too!)
Dave Bell
I’m not a foodie, although I do love eating. I believe food should serve us and our goals, not hinder. Taking control and responsibility for what I eat is important to me. Lots of veggie protein is my way forward.
This article has been medically reviewed by James LeBaigue MSc Learn More
James LeBaigue MSc
James has a Masters Degree in Sport and Exercise Nutrition, as well as an Advanced Diploma in Human Nutrition.
He loves combining his scientific knowledge along with food in the real world, and these recipes are the result.
He’s on top of all the latest evidence and guidelines to make sure our nutrition advice on the website is as accurate as it can be.
By day he works as an Advanced Clinical Practitioner in a busy NHS GP Practice.
Each recipe is tested and then eaten (much to James’ delight), many times before it is deemed worthy to be published. Bon appetit!
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