If you’re trying to lose weight, or trying to eat more healthily, these vegetarian low calorie lunch ideas will help you stay on track. 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. We’ve rounded up a varied and exciting selection of vegetarian low calorie lunch recipes to satisfy your lunchtime cravings. If you’re building muscle, we’ve got high protein low calorie recipes for weight loss like this tofu omelette. Or, we’ve got plenty of low calorie lunch ideas for work, for a lunch that you won’t be tempted to ditch in favour of the deli.
What makes a great vegetarian low calorie lunch?
There are a few criteria that every vegetarian low calorie lunch included here needs to meet: first, every recipe is between 250-500 kcal per serving (the same goes for this other round up of low calorie lunches!). This is a lot of range, but most recipes are around 400 calories a lunch (this is the same for our favorite low calorie salad recipes). Second, all of these low calorie vegetarian recipes have at least 15g of protein, and no more than 10g of saturated fat per serving. Why these criteria? Well, keeping lunch’s calorie quota under 500 calories makes every lunch included here a great low calorie vegetarian recipe for weight loss (and if you like the sound of this, why not check out our vegetarian low calorie dinner recipes too?). This also frees up calories, if you’re counting, for other meals like breakfast, where getting plenty of calories to start the day satiated and may help burn more calories throughout the day. Eating fewer calories has been shown to aid weight loss by forcing the body to burn its reserves of fat. This in turn leads to other health benefits like a decreased risk of heart disease, lower blood pressure, and a longer lifespan! We’ve also made sure that these vegetarian lunch recipes, despite being low in calories, are nutritionally balanced (same with these vegetarian low carb high protein dishes). This means that it’s possible to maintain a calorie deficit while also getting the necessary amounts of protein and fibre to stay healthy. Bonus: omelette upgrade, low fat Looking to up your protein intake? Try this high protein, low fat silken tofu omelette with eggs – the perfect healthy breakfast and lunch (if this appeals, you need to try these other quick breakfast ideas!)! Bonus: low carb, plenty of veg Low Carb High Taste Zoodles. Italian style spiralized zucchini noodles ready in just 15 minutes, excellent for a quick lunch or dinner. Bonus: super filling, nutritious, high protein Looking to up your salad game? Try this healthy egg salad recipe with quinoa and beets – the perfect weight loss lunch (and if you enjoy that, why not check out our other egg recipes for brunch and lunch)! Bonus: lunch or breakfast, plenty of iron This spinach and chickpea bake is easy, delicious and super healthy – a breakfast your body will thank you for! Bonus: sandwich upgrade, high in protein Need a tasty sandwich that’s healthy too? Try our vegetarian banh mi, a light and healthy take on the Vietnamese classic! Bonus: meal prep friendly, tasty seasoning Looking for a light lunch or snack? Try our vegan lettuce wraps, inspired by Korean ssam & filled with crispy tofu (and if you like them, you can find more vegetarian wraps right here!)! Bonus: super simple, twist on a classic 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! Bonus: gluten free, creamy Fresh, easy and delicious vegetarian wedge salad with creamy cashew dressing makes a perfect high protein lunch in a jar. Bonus: plenty of fibre, one pot wonder Looking for a light but filling soup to warm your belly this winter? Try our beetroot soup, topped with crunchy chickpeas! Bonus: sweet lunch, full of fruit Win over the crowd at your next brunch without hurting your waistline with these raspberry low calorie pancakes! Bonus: zesty, high protein After something different for lunch? Try this avocado and citrus salad with feta – it’s sweet, sour & packs a punch! Bonus: loads of veg, minimal prep Make the most out of your veg with this Broccoli and Cauliflower Soup – tasty, easy, healthy, full of vitamins and only five mins to prep! Protein: 17gCalories: 296kcalReady in: 25 minutesRecipe by: VeganPunksBonus: high protein, super speedy Quorn Fajitas is an instant winning dinner that’s ready in under 30 minutes and only needs one pot. Top with additional extras like guacamole, salsa, refried beans and even jalapenos to level them up! Protein: 18g Calories: 374kcal Ready in: 15 minutesRecipe by: WholefoodSoulfoodKitchenBonus: vegan, gluten free This vegan 15-minute broccoli & pea soup contains 4 different kinds of veggies and is oil-free as well as dairy- free! The best thing about this soup is that it only requires 5 minutes of prep time! Protein: 36gCalories: 380kcalReady in: 35 minutesRecipe by: CleanPlateMamaBonus: grain free, paleo friendly These spaghetti squash spaghetti bowls are a fun twist on regular pasta night! They are a great way to increase your veggie intake and they make for a quick, healthy weeknight meal. Protein: 14gCalories: 400kcalReady in: 30 minutesRecipe by: IHeartUmamiBonus: authentic Japanese lunch, low carb Omurice (Japanese rice omelette) made with shirataki rice tastes buttery, sweet, and savory and low carb! This dish is super fast to make and buttery delicious! Protein: 17gCalories: 451kcalReady in: 30 minutesRecipe by: WholefoodSoulfoodKitchenBonus: homemade soup, vegan This vegan mushroom soup is healthy comfort food at its best (and if this appeals to you, you need to check out our high protein vegan soups too!)! It’s creamless, low in fat and includes a big variety of plants, making this a light yet filling and nutritious soup. Perfect for these chilly winter nights! Protein: 8gCalories: 278kcalReady in: 10 minutesRecipe by: VeggiesDontBiteBonus: main or side, zesty This lemon kale salad is not your average boring salad. It’s filled with amazing flavors and textures, and absolutely delicious! Protein: 8gCalories: 484kcalReady in: 20 minutesRecipe by: OurHappyMessBonus: meal prep friendly, vegan These vegan tofu tortilla wraps make the perfect quick, healthy lunch. Protein: 14gCalories: 443kcalReady in: 30 minutesRecipe by: ThisThatMoreBonus: minimal prep, perfectly balanced flavours Mango Quinoa Salad is a refreshing, sweet & spicy Quinoa salad that you can enjoy any day of the week (and if you like this, why not try these easy mango recipes too!). It is super healthy too! Protein: 14gCalories: 134kcalReady in: 15 minutesRecipe by: NobleVeggiesBonus: double up for sufficient calories, super speedy This High Protein Bean Salad is unanimous at home, everyone is happy when they see this beautiful colorfulful salad arriving on the table. Protein: 24gCalories: 352kcalReady in: 15 minutesRecipe by: MelissaTraubBonus: gluten free, vegan This healthy pasta is an easy meal with tasty tempeh and garlic. Quick for a weeknight and high in protein and fiber. Among the simplest of vegan meals, (gluten-free ideas this way btw) this pasta uses fresh cherry tomatoes and is also gluten free. Protein: 18gCalories: 411kcalReady in: 15 minutesRecipe by: VeganPunksBonus: vegan, salad upgrade Vegan Gado Gado is a delicious, fragrant and spicy Indonesian salad, ready in under 15 minutes! One of the best low calorie meals for the whole family at lunch time or in a jiffy on late nights. Protein: 13gCalories: 295kcalReady in: 15 minutesRecipe by: PicnicLifestyleBonus: meal prep friendly, loads of veg Tossed with fresh herbs and summer vegetables, finished with a light lemon dressing, this Mediterranean inspired Couscous Salad with Tofu is an easy and tasty salad with so many possible variations. It’s also a great make-ahead salad perfect for meal prep and picnics. Protein: 4gCalories: 142kcalReady in: 55 minutesRecipe by: JarOfLemonsBonus: double serving for sufficient calories, one pot wonder This Vegetarian Borscht Recipe is simple, versatile, and easy enough for a delicious weeknight dinner! Made from beets and red cabbage, it’s packed with nutrients and delicious flavors. Make this one-pot soup for a cozy favorite any day of the week! This is a delicious low calorie vegetarian lunch recipe that makes a change from tomato soup. Protein: 6gCalories: 334kcalReady in: 10 minutesRecipe by: JarOfLemonsBonus: vegan, gluten free Springtime Avocado Strawberry Spinach Salad made with fresh spinach, sliced sweet strawberries, creamy avocado, crunchy walnuts, topped with extra virgin olive oil and seasoned to taste. It’s so yummy and perfect for a nutritious and beautiful lunch or side salad! Protein: 23gCalories: 474kcalReady in: 1 hour 40 minutesRecipe by: SomebodyFeedSebBonus: comfort food, high in protein One of the Somebody Feed Seb’s favourite vegetarian meals – a Vegetable Lasagne with Courgette & Aubergine! Creamy, made with four types of cheese and a bunch of veggies, this is a filling and extremely decadent lasagna! We promise you one thing – you will not miss the meat in this delicious bake! The meaty aubergine, the freshness of the herbs and the various textures of parmesan, cheddar and mozzarella will not leave you wanting anything more! Protein: 24gCalories: 402kcalReady in: 30 minutesRecipe by: MyPlantifulKitchenBonus: gluten free, vegan This vegan yakisoba, or Japanese stir-fried noodles, is paired with crispy tofu cubes (look here for more exclusively vegan low calories recipes)! Incredibly flavorful and hearty, this gluten-free yakisoba is packed with colorful veggies. Fuss-free and ready in 30 minutes by throwing these nutritious ingredients in a pan and seasoning with soy sauce. Protein: 18gCalories: 492kcalReady in: 35 minutesRecipe by: HealthMyLifestyleBonus: vegan twist on a classic, one pot wonder This Spanish Vegan Paella recipe is so easy to make and full of flavor! It’s topped with artichokes and European olives that are bursting with flavor and can be made in one pan for easy kitchen cleanup! This vegetarian lunch option is a good reason to never eat seafood again! Protein: 7gCalories: 318kcalReady in: 20 minutesRecipe by: IFoodRealBonus: great on a budget, packed with veg With a combination of inexpensive cabbage, carrots, and noodles, this Cabbage Stir Fry is a main course that’s easy on the wallet, ready in 20 minutes, and packed with nutrients! Protein: 7gCalories: 143kcalReady in: 55 minutesRecipe by: GFreeFoodieBonus: double up for sufficient calories, gluten free Make this delicious Roasted Corn Stuffed Poblano Peppers recipe with your favorite dairy-free cheese or regular cheddar. Use red pepper or green bell pepper and follow the step by step guide for a delicious vegetarian dish in under an hour (love a good speedy vegetarian meal!). It’s full of flavor! Hungry for answers as well as lunch? Check out our answers to some of the most commonly asked questions about vegetarian low calorie lunches!
Do vegetarian meals have less calories?
The number of calories you should consume in a day really depends on what type of diet you follow, your health needs and how active you are. As a general rule, research has found that vegans and vegetarians eat fewer calories compared to those who eat meat. Plus, there is evidence that eating too much red meat can age your body – all the more reason to skip the meat at mealtime! However, it is important to eat balanced meals that contain a healthy number of calories to meet your nutritional needs. We’ve made sure that the calories in these recipes are working hard for you – high in protein and fibre, and low in saturated fat and sugar (same goes for these high protein low calorie snack ideas).
What meals are good for weight loss vegetarian?
The best meals for vegetarian weight loss are ones that are high in protein and low in saturated fats and added sugars. The protein will help you gain muscle and keep you feeling full until dinner. This egg salad has 24g of protein and takes just twenty minutes to prep! Once you’ve exhausted this list for options, check out these high protein lunch ideas. Or, even better, let us plan your every meal with our weight loss meal plan, leaving you to enjoy the food!
What should a vegetarian order for lunch?
If you’re looking to replicate restaurant quality vegetarian lunches from home, try these raspberry pancakes or this spinach and chickpea bake. Alternatively, if you’re looking to incorporate some vegan recipes into your meal planning, we’ve got you covered with vegan fajitas and vegan lettuce wraps. Which of these vegetarian low calorie lunches did you enjoy (and would you like to try some 300 kcal breakfast ideas while you’re here?)? Let us know your favourite easy vegetarian recipes for lunches in the comments.
