21 Tasty Vegan High Protein Lunch Ideas
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Lunchtime just got a whole lot more interesting with this list of vegan high protein lunches!
Whether you’re new to veganism or a seasoned plant based eater, finding tasty and quick vegan lunch ideas can get tricky.
This compilation of vegan high protein lunches is great if you’re trying to incorporate more protein into your vegan diet. We’ve rounded up easy vegan lunch ideas that are hassle free, tasty and meet your daily protein requirements!
If you want to take the work out of lunchtime, try out our high protein meal plan, which provides you with high protein lunch options for every day of the week!
Vegan lunch ideas: lots of options
A great vegan high protein lunch is one of those things that can be a real pick me up. Like your first morning coffee, a delicious vegan lunch can be one of those small joys that gets you through a busy day.
We’ve included salads, sandwiches and stir fries in this compilation so there are plenty of options to keep things interesting.
We have loads of meal prep friendly plant based high protein recipes like this vegan tuna salad or this vegetable and spanish rice combo are great if you’re in the office, or want a quick fix when WFH.
Alternatively, we have slightly more adventurous recipes like this vegan lo mein that is best eaten warm and is a great vegan high protein lunch recipe if you’re at home and want to try something new, or if you’re entertaining at the weekend.
Why should I eat a high protein vegan lunch?
Getting protein into a vegan diet is really not as hard as some detractors would have you believe. But you do need to know which vegan plant based sources to get it from, and how much of it you should be aiming to eat every day.
Beans, lentils, tofu and seitan are all great vegan protein sources. This tofu stir fry is the perfect example of that.
You will easily reach the recommended daily protein intake of 56–91 grams per day for the average male, and 46–75 grams per day for the average female if you enjoy this lentil bean salad for lunch.
High protein vegan lunches are especially useful if you’re trying to lose weight (as are high protein vegan dinners). Since protein takes longer than carbohydrates to digest, eating a protein packed lunch will help you to stay feeling full throughout the afternoon.
Protein is also essential for building muscle, boosting your metabolism and increasing fat burning.
This smoked tofu and hummus buddha bowl is a perfectly satisfying and balanced vegan lunch for weight loss!
Choosing a high protein vegan lunch with plant based protein sources is also a lot better for the planet – win, win, right?
If you want to follow that up with something as protein packed and delicious for dinner, head over to this compilation of mouthwatering vegan high protein meals for more inspiration!
Subscribe to get our FREE 7-Day Vegetarian High Protein Meal Plan for Weight Loss
1. Vegan Vegetable Lo Mein
Bonus: meal prep friendly, packed with fresh veg
430 calories per serving
17 g protein per serving
Looking for a speedy noodle dish, packed with vegetables and flavour? The search is over with this easy vegetable lo mein!
2. Vegan Lentil and Potato Salad
Bonus: filling, salad upgrade, gluten free
420 calories per serving
16 g protein per serving
This protein packed vegan lentil and potato salad is a perfect weight loss recipe (for more vegan lentil dishes, try these!). It’s filling, healthy and nutritious, while still tasting amazing!
3. Tofu and Hummus Buddha Bowl
Bonus: super speedy, gluten free, meal prep friendly
399 calories per serving
19 g protein per serving
Indulge with this smoky and savory Buddha Bowl. The combination of smoked tofu, hummus, and turmeric rice makes for a perfect vegan lunch (or dinner!)
4. Arugula Lentil Salad From Heaven
Bonus: high in fibre, super simple
529 calories per serving
22 g protein per serving
This vegan buffalo chicken salad recipe uses soy curls or other vegan chicken products to make amazing 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.
5. Vegan Lentil Bolognese
Bonus: fridge and freezer friendly, comfort food from scratch
582 calories per serving
27 g protein per serving
Love a good bolognese but trying to eat less meat? Try our healthy, plant-based lentil bolognese – you’ll never look back!
6. Tangy Tempeh Salad
Bonus: salad upgrade, keeps in the fridge, tasty homemade dressing
368 calories per serving
22 g protein per serving
This tangy tempeh salad is just the best – quick, tasty and packed with protein. And better yet – use whatever you have in the fridge!
7. Vegan Tuna Salad
Bonus: meat free alternative, simple but tasty, works for sandwiches and salads
428 calories per serving
16 g protein 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!
8. Warm Vegan Taco Bowls
Ready in: 40 minutes
Recipe by: MyQuietKitchen
Bonus: tofu, tempeh or bean protein options, gluten free
590 calories per serving
34 g protein per serving
Like a taco salad but minus the lettuce and with ALL of your favorite fixings. These healthy and simple Vegan Taco Bowls include sauteed veggies, rice, beans, avocado, and your choice of taco meat. So flavorful and filling. Perfect vegan meal anytime!
9. Fitness Lentil Bean Salad
Bonus: eat it hot or cold, super protein packed
551 calories per serving
34 g protein per serving
Fitness Lentil Bean Salad. Ridiculously high in protein post-workout salad. 40g per bowl. Ready in 7 minutes. Tasty and effective.
10. Peanut Butter Crunch Salad
Ready in: 20 minutes
Recipe by: AVirtualVegan
Bonus: perfect for meal prep, salad upgrade, packed with veg
414 calories per serving
19 g protein per serving
A healthy, super tasty lunch doesn’t get any easier than this Peanut Crunch Salad in a Jar. Make up a bunch of them while meal prepping on Sunday and you will have grab-and-go lunches all ready in the fridge for your week ahead!
11. Black Bean Burgers
Bonus: perfect meal prep, fridge and freezer friendly, high in fibre
433 calories per serving
18 g protein per serving
A black bean burger recipe that doesn’t fall apart, tastes awesome and can even be made vegan (and there’s more where that came from – try these veggie burger recipes now!)! What could be more BBQ perfect?
12. Vegan Chickpea Winter Salad
Bonus: colourful plate, salad upgrade, gluten free
398 calories per serving
17 g protein 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! And if you like this you’ll also love our chickpea bean salad bowl!
13. Tofu Adobo
Ready in: 35 minutes
Recipe by: ZardyPlants
Bonus: big on flavour, gluten free, fridge and freezer friendly
313 calories per serving
30 g protein per serving
A vegan take on the Phillipines’ national dish, Tofu Adobo is savory, sweet, tangy, rich, easy to make, yet a completely delicious dish.
14. Black Bean Soup
Ready in: 30 minutes
Recipe by: TheForkedSpoon
Bonus: one pot wonder, gluten-free, leave it to simmer
359 calories per serving
21 g protein per serving
This Easy Black Bean Soup Recipe is made with basic pantry essentials including canned black beans, onion, carrots, and celery. Filled with hearty plant-based protein and gut-loving fiber, enjoy this healthy and delicious vegan soup with all your favorite toppings including salsa, sour cream, avocado, and more!
15. Vegan Chili
Ready in: 30 minutes
Recipe by: BePlantWell
Bonus: keeps well in the fridge, easy comfort food
390 calories per serving
19 g protein per serving
The best ever vegan chili recipe packed with flavor, quinoa, beans and corn. Easy to make and perfectly comforting and delicious.
16. Vegan Baked Beans
Bonus: homemade comfort food, fridge friendly, super versatile
336 calories per serving
18 g protein per serving
Vegetarian Baked Beans. Thick and full flavoured with a moreish tang. Low in calories, ready in 15 minutes and just as good as the ‘original’ from Heinz!
17. Peanut Butter Noodles with Tofu
Ready in: 35 minutes
Recipe by: MyPlantifulCooking
Bonus: rich and nutty, meal prep friendly
470 calories per serving
23 g protein per serving
This super flavorful vegan peanut butter noodles is served with perfectly crispy pan-fried tofu! Filling, hearty yet incredibly wholesome at the same time. Quick to make and is ready in 40 minutes.
18. Lentil Vegetable Soup
Bonus: nutrient dense, one pot wonder
438 calories per serving
19 g protein per serving
Looking for a healthy vegan soup to add to your repertoire? This lentil vegetable soup is the perfect option!
19. Roasted Veggies and Spanish Rice
Ready in: 45 minutes
Recipe by: LiveEatLearn
Bonus: easy home-made dressing, meal prep friendly
836 calories per serving
34 g protein per serving
Serving up some easy vegetarian meal prep today in the form of roasted veggies with Spanish rice, tossed in a creamy cilantro dressing!
20. Meatless Chili Sin Carne
Bonus: fridge and freezer friendly, gluten free, tasty meal prep
367 calories per serving
15 g protein per serving
Who said meat free recipes can’t deliver? This meatless (aka vegan) chili proves that you can still enjoy your favourite meals, but in a new, animal friendly way.
21. Quinoa Chickpea Buddha Bowl
Bonus: salad upgrade, keeps in the fridge, tasty homemade dressing
438 calories per serving
16 g protein 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?
Try it straight away:
Ingredients
For the dressing:
- ½ tbsp mustard
- 1 tbsp olive oil
- 1.5 tbsp maple syrup
- 1.5 tbsp white vinegar
- 2 tbsp water (to make it saucier)
- ¼ tsp salt
- Black pepper
Instructions
- Cook the quinoa according to package instructions.¼ cup quinoa
- Dice the red onion and chop the figs.1 small red onion, 2 figs, dried
- Drain and rinse the chickpeas and salad.1 can chickpeas, 2 handfuls corn salad
For the dressing:
- Mix together mustard, maple syrup, white vinegar, olive oil, water, salt and pepper.½ tbsp mustard, 1 tbsp olive oil, 1.5 tbsp maple syrup, 1.5 tbsp white vinegar, 2 tbsp water, ¼ tsp salt, Black pepper
- When the quinoa is ready, assemble everything in two bowls, drizzle dressing on top.
- Enjoy!
NOTES
Nutrition
How did you enjoy those vegetarian high protein lunches? Let us know in the comments!
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!
Comments
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4 comments
Can’t view anything due to ALL the adds
are you on desktop or mobile? Thanks for the feedback!
Love these recipes! Thank you so much!
Very happy you like them, Donna!!