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. 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 !). Bonus: surprisingly simple and super delicious438 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! Ready in: 10 minutesRecipe by: EvergreenKitchenBonus: versatile punch of flavor332 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. Bonus: short on time and interesting384 calories per serving After something different for lunch? Try this avocado and citrus salad with feta – it’s sweet, sour & packs a punch! Ready in: 15 minutesRecipe by: WholefoodSoulFoodKitchenBonus: easy, creamy and freezer friendly374 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! Bonus: easy and pleasing339 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!)! Bonus: filling and contributes to muscle maintenance458 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! Ready in: 20 minutesRecipe by: CozyPeachKitchenBonus: flavourful and versatile472 calories per serving An easy 20 minute quinoa salad with taco seasonings. Perfect for healthy meal prep and can be enjoyed hot or cold. Bonus: juicy and nutritious432 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! Ready in: 20 minutesRecipe by: EvergreenKitchenBonus: satisfying and crowd-pleasing335 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. Bonus: vegan and so easy438 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? Bonus: super healthy and nutritious516 calories per serving Looking for an easy tabbouleh recipe? Get a load of our lentil tabbouleh – a protein packed take on the classic dish! Ready in: 8 minutesRecipe by: SeitanBeatsYourMeatBonus: easy and vegan499 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!). Bonus: good for you & the planet432 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! Ready in: 15 minutesRecipe by: Haute&HealthyLivingBonus: gluten-free and so delicious386 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! Bonus: new, fresh and tangy398 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! Ready in: 12 minutesRecipe by: VeganPunksBonus: nutty and indulgent411 calories per serving Vegan Gado Gado is a delicious, fragrant and spicy Indonesian salad, ready in under 15 minutes! Bonus: quick, creative and easy523 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! Bonus: light and filling521 calories per serving Looking for healthy, straight forward lunch options? Try our ramen noodle salad – it’s veggie, high protein & gluten free. Bonus: easy to make and flavourful573 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. Bonus: simple but effective402 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!)! Bonus: fabulously easy and filling420 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! Recipe by: HurryTheFoodUpBonus: light and creamy329 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. Recipe by: HurryTheFoodUpBonus: light and satisfyingly filling541 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?! Bonus: super tasty and good for the planet428 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! Bonus: light, tropical and refreshing469 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. Bonus: summery healthy flavours561 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. Bonus: healthy and exotic529 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. Bonus: fun, versatile and creative405 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!)! Bonus: comforting and quick442 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! Bonus: tasty and filling474 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: 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!)
