Enter your email & we’ll send it to your inbox. Plus, get great new recipes from us every week! By submitting this form, you consent to receive emails from Hurry the Food Up. 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! Bonus: meal prep friendly, packed with fresh veg430 calories per serving17 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! Bonus: filling, salad upgrade, gluten free420 calories per serving16 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! Bonus: super speedy, gluten free, meal prep friendly399 calories per serving19 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!) Bonus: high in fibre, super simple529 calories per serving22 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. Bonus: fridge and freezer friendly, comfort food from scratch582 calories per serving27 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! Bonus: salad upgrade, keeps in the fridge, tasty homemade dressing368 calories per serving22 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! Bonus: meat free alternative, simple but tasty, works for sandwiches and salads428 calories per serving16 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! Ready in: 40 minutesRecipe by: MyQuietKitchenBonus: tofu, tempeh or bean protein options, gluten free590 calories per serving34 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! Bonus: eat it hot or cold, super protein packed551 calories per serving34 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. Ready in: 20 minutesRecipe by: AVirtualVeganBonus: perfect for meal prep, salad upgrade, packed with veg414 calories per serving19 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! Bonus: perfect meal prep, fridge and freezer friendly, high in fibre433 calories per serving18 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? Bonus: colourful plate, salad upgrade, gluten free398 calories per serving17 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! Ready in: 35 minutesRecipe by: ZardyPlantsBonus: big on flavour, gluten free, fridge and freezer friendly313 calories per serving30 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. Ready in: 30 minutesRecipe by: TheForkedSpoonBonus: one pot wonder, gluten-free, leave it to simmer359 calories per serving21 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! Ready in: 30 minutesRecipe by: BePlantWellBonus: keeps well in the fridge, easy comfort food390 calories per serving19 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. Bonus: homemade comfort food, fridge friendly, super versatile336 calories per serving18 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! Ready in: 35 minutesRecipe by: MyPlantifulCookingBonus: rich and nutty, meal prep friendly470 calories per serving23 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. Bonus: nutrient dense, one pot wonder438 calories per serving19 g protein per serving Looking for a healthy vegan soup to add to your repertoire? This lentil vegetable soup is the perfect option! Ready in: 45 minutesRecipe by: LiveEatLearnBonus: easy home-made dressing, meal prep friendly836 calories per serving34 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! Bonus: fridge and freezer friendly, gluten free, tasty meal prep367 calories per serving15 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. Bonus: salad upgrade, keeps in the fridge, tasty homemade dressing438 calories per serving16 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: How did you enjoy those vegetarian high protein lunches? Let us know in the comments!
