Download our FREE 7-Day Vegetarian

Weight Loss Meal Plan

Test link

21 Vegetarian High Protein Lunch Ideas

HurryTheFoodUp is reader-powered. If you click through using links on our site we may earn a small commission at no cost to you.

21 Vegetarian High Protein Lunch Recipes | Hurry the Food Up

If you find yourself making the same sandwiches day after day, look no further for a burst of inspiration with these vegetarian high protein lunch ideas!

Lunch is often the trickiest meal of the day: your time is limited, as are the range of workplace friendly lunch foods. You don’t want to be the person stinking out the office fridge with egg mayo sandwiches!

Or perhaps you’re working from home and don’t want to spend your precious lunch break cooking.

Constraints on time make it easier than ever to reach for unhealthy options! Pre-packaged sandwiches and snacks are often stuffed full of sugar and salt.

This is where this compilation of easy vegetarian high protein meals for lunch steps up! We’ve rounded up 21 of the best vegetarian high protein lunches to break you out of your lunchtime rut.

Why should I choose a high protein vegetarian lunch?

Opting for high protein vegetarian foods at lunchtime is a great way of preventing pesky, unsatisfying snacks from making their way onto your desk by mid-afternoon.

By using high protein vegetarian foods like tofu, eggs and beans in your lunch, you’ll stay feeling fuller for longer since protein takes longer to digest than carbohydrates.

We’ve included loads of high protein, low carb vegetarian meals. These asian egg muffins are a great place to start, since they’ve got 17 g of protein and just 12 g of carbs.

Not getting enough protein is one of the chief concerns amongst many vegetarians who’ve given meat the boot. But eating a healthy, balanced veggie diet with plenty of protein is possible, and we’ve got advice on how to do just that!

All the high protein vegetarian recipes in this compilation contain at least 15g of protein per serving, though usually we’ve tried to stick to recipes closer to 20g so that you’re getting plenty of protein in each meal!

None of the vegetarian high protein lunch ideas here contain more than 8g of saturated fat. As such, you’ll find plenty of vegetarian high protein meals for weight loss.

However, if you’re in search of more inspiration, check out our vegetarian high protein meal plan, which will provide you with a detailed daily guide to eating easy, delicious high protein low calorie vegetarian meals.

Vegetarian meal prep: high protein solutions!

Weekdays can get busy, and whether you work from home, in the office, or not at all, lunch is a meal that often needs to be eaten on the go.

That’s why we have included a selection of high protein vegetarian lunches for work that can be prepped in advance and transported easily.

We don’t want any of our loyal readers missing out on protein because they’re in a hurry!

Try this chili sin carne: make up a big old batch at the beginning of the week, then just take a portion with you every day! Or, this vegan lentil bolognese is easily heated up in the microwave, you’ll have a hot, healthy lunch in minutes.

If you’re not heading out for lunch, we have some delicious recipes that can be enjoyed at home, such as these cream cheese scrambled eggs on toast.

Eggs are packed with protein, and omelettes are a great way to get in on all that goodness. You can enjoy them plain, or treat them as a blank canvas, ready to be decorated with lots of yummy toppings.

Our vegetarian microwave mug omelette is a good place to start!

But for now, enjoy working your way through these delicious vegetarian high protein lunch ideas!

Subscribe to get our FREE 7-Day Vegetarian Weight Loss Meal Plan
 

vegetarian weight loss meal plan
  • Female & Male Version
  • Grocery List Included
  • All Recipes Included

Vegan Lentil Bolognese

Check out the recipe here
5 from 2 votes
Ready in:30 minutes
Recipe by: Abril Macías

Bonus: nutritious, healthy, can be stored for a while in the fridge
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!

Healthy Egg Salad

Check out the recipe here
5 from 3 votes
Ready in:20 minutes
Recipe by: Abril Macías

Bonus: speedy, simple, colourful
446 calories per serving
24 g protein per serving

Looking to up your salad game? Try this healthy egg salad recipe with quinoa and beets – the perfect weight loss lunch!

Ultimate Vegan Tuna Sandwich

Vegan Tuna Sandwich | Hurry The Food Up
Check out the recipe here

Ready in: 10 minutes
Recipe by: FitFoodieNutter
Bonus: tastes like tuna, super speedy, fresh veggies
547 calories per serving
18 g protein per serving

This plant protein rich vegan ‘tuna’ sandwich made with chickpeas is THE ultimate sandwich for everyone, whether you’re vegan or an avid fish lover. Chunky chickpea filling combined with crunchy cucumbers, crispy lettuce, and creamy avocado makes it a perfect marriage of textures and flavours.

Sweet Potato and Black Bean Quesadillas

Sweet Potato and Black Bean Quesadilla | Hurry The Food Up
Check out the recipe here

Ready in: 30 minutes
Recipe by: ChelseaDishes
Bonus: one pot wonder, cheesy, full of fibre
375 calories per serving
21 g protein per serving

This one-pan vegetarian quesadilla recipe is loaded with veggies and flavor!

Scrambled Eggs with Cream Cheese

Check out the recipe here
5 from 4 votes
Ready in:17 minutes
Recipe by: Abril Macías

Bonus: simple ingredients, breakfast upgrade
383 calories per serving
22 g protein per serving

Level up your scrambled eggs with cream cheese, an easy way to pile on extra protein in a classic dish. A killer breakfast!

Kale and White Bean Soup

Check out the recipe here
5 from 2 votes
Ready in:45 minutes
Recipe by: Abril Macías

Bonus: one pot wonder, veggie twist on a traditional recipe
458 calories per serving
23 g protein per serving

Fill up and power up on our hot vegetarian kale and white bean soup. It’s an absolute pearl for your healthy slim down diet.

Tortellini Caprese

Check out the recipe here

Ready in: 30 minutes
Recipe by: BalancewithJess
Bonus: salad upgrade, refreshing, perfect meal-prep lunch
414 calories per serving
22 g protein per serving

This Tortellini Caprese has all the classic Italian flavors with sweet juicy tomatoes, fresh basil, and delicious mozzarella. Bump up this classic by tossing in cheese tortellini! And the perfect finish: a drizzle of homemade balsamic glaze.

Black Bean Burrito Bowl

Check out the recipe here
5 from 2 votes
Ready in:30 minutes
Recipe by: Abril Macías

Bonus: perfect lunch, amazing adobo sauce
546 calories per serving
29 g protein per serving

In this healthy burrito bowl we’ve got quinoa, avocado, pineapple, tofu and Adobo sauce for a sizzling taste bud fiesta!

Quinoa Falafel with Israeli Salad

Check out the recipe here

Ready in: 45 minutes
Recipe by: IrenaMacri
Bonus: meal prep, crunchy, gluten-free
518 calories per serving
20.3 g protein per serving

Baked or pan-fried, these gluten-free falafels with quinoa and chickpea flour are healthy and delicious. Served with zesty Israeli salad of cucumbers, tomatoes, onions and fresh herbs, this vegetarian-friendly meal is rich in protein, fibre and nutrients. Great for a healthy dinner or lunch.

Black Bean Burgers

Check out the recipe here
4.9 from 29 votes
Ready in:20 minutes
Recipe by: HurryTheFoodUp

Bonus: keep well in the fridge or freezer, perfect for BBQ
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! What could be more BBQ perfect?

Vegan Mediterranean Buddha Bowl

Vegan Mediterranean Buddha Bowl | Hurry The Food Up
Check out the recipe here

Ready in: 25 minutes
Recipe by: CleanPlateMama
Bonus: colourful, healthy fats, salad upgrade
547 calories per serving
18 g protein per serving

This vegan Mediterranean Buddha bowl recipe is loaded with nutritious, real food. Fresh Mediterranean inspired ingredients with an easy tahini dressing. It’s great for lunch or dinner and is ready in less than 30 minutes.

Tomato Shakshuka

Check out the recipe here
5 from 4 votes
Ready in:25 minutes

Recipe by: HurryTheFoodUp
Bonus: cheap, easy, spice to taste
354 calories per serving
18 g protein per serving

This easy vegetarian shakshuka recipe breaks everything down into simple steps for a great Shakshuka result every time!

3 Ingredient Microwave Mug Omelette

Check out the recipe here
5 from 1 vote
Ready in:5 minutes
Recipe by: Abril Macías

Bonus: super quick, easy, perfect for busy mornings
322 calories per serving
23 g protein per serving

Looking for a protein packed start to your morning? Whip up our healthy & tasty microwave mug omelette in minutes!

Fitness Lentil Bean Salad (25 Min, Vegan)

Check out the recipe here
4.69 from 35 votes
Ready in:25 minutes

Bonus: ideal post-workout meal, uses cupboard staples
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.

Easy Tofu Stir Fry

Easy Tofu Stir Fry | Hurry The Food Up
Check out the recipe here

Ready in: 45 minutes
Recipe by: HealthMyLifestyle
Bonus: tasty tofu, super speedy, meal-prep friendly
534 calories per serving
30 g protein per serving

This tofu stir fry is an easy and filling meal. Requiring only 45 minutes to make, it’s perfect for weeknight’s or meal prep when you want something delicious without spending hours in the kitchen. It also packs in 30 grams of protein making it a great source of plant protein with sources from tofu, edamame and black rice noodles!

Easy Black Bean Soup

Black Bean Soup | Hurry The Food Up
Check out the recipe here

Ready in: 30 minutes
Recipe by: TheForkedSpoon
Bonus: hearty, plant-based, loads of toppings options
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!

Smoked Tofu and Hummus Buddha Bowl

Check out the recipe here
4.87 from 15 votes
Ready in:15 minutes
Recipe by: Hauke

Bonus: simple, smoky, easy lunch
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!)

Lentil Patties

Check out the recipe here
4.95 from 18 votes
Ready in:25 minutes
Recipe by: Jansen & HurryTheFoodUp

Bonus: versatile, plant based, easily veganised
360 calories per serving
24 g protein per serving

These awesome high-protein vegetarian lentil patties can be used as lentil burgers or fritters, and even made vegan, too!

Best Vegan Chili

Best Vegan Chili | Hurry The Food Up
Check out the recipe here

Ready in: 30 minutes
Recipe by: PlantWell
Bonus: hidden vegetables, comfort food, flavourful
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.

Mediterranean Lentil Soup

Mediterranean Lentil Soup | Hurry The Food Up
Check out the recipe here

Ready in: 45 minutes
Recipe by: CookingWithMammaC
Bonus: hearty, gluten-free, warming
493 calories per serving
29 g protein per serving

This smoky Mediterranean Lentil Soup is so delicious and good for you! It’s a hearty, meatless meal, and you can easily make this vegetarian or vegan. It’s ready in under an hour, but you can cook it longer for a lentil stew.

Asian-Style Easy Egg Muffins

Check out the recipe here
4.87 from 23 votes
Ready in:30 minutes

Recipe by: HurryTheFoodUp
Bonus: speedy, portable, perfectly seasoned
240 calories per serving
17 g protein per serving

These Asian-Style Easy Egg Muffins are beautifully different. The carrot and ginger are a fresh and zippy combo. The soy sauce rounds it all up! Enjoy!

How did you enjoy those vegetarian high protein lunches? Let us know in the comments!

Comments

Leave a comment below

Your comments make our day. Thank you! If you have a question, please skim the comments section – you might find an immediate answer there. If you made the recipe, please choose a star rating, too.

Welcome!

We share fun, quick and nutritious veggie recipes with the world – food should be enjoyable and healthy!

READ MORE

Subscribe to get our FREE 7-Day Vegetarian Weight Loss Meal Plan

vegetarian weight loss meal plan
  • Female and Male Version
  • All Recipes with Images Included
  • Grocery List