Does this sound familiar? You’re opening your packed lunch – and are met with the same boring old. 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. Wilted greens, soggy sandwiches, and boring cauliflower rice dishes are not the stuff exciting vegetarian lunch boxes are made of! And eating out daily is hardly a viable prospect – budget-wise AND health-wise. Well, what if we can put you out of your misery and add some zip and zing to your veggie-packed lunches with our list of vegetarian lunch ideas? Not only are they supremely yummy and exciting lunch recipes, but they also are:
easy recipes healthy filling and perfect for lunch boxes!
While we are on the subject of lunch boxes, how about a new one, to go with our new recipe collection. We suggest you take a peek at the following: One last most obvious tip: always chuck your lunchbox in a plastic bag to be sure nothing leaks. Better to be safe than sorry 😉
Why make ahead lunches are the way to go!
A lot of the meatless lunch options in this collection are perfect to make ahead of time so that they are ready to go in the morning before you head off to work/school/whatever you spend your days doing! I love meal prep for lunches for SO many reasons. First of all, it’s super convenient; prepare your meals when you have the time, for example, in the evenings, or on a Sunday afternoon if you’re doing full meal prep. Then you don’t have to stress in the mornings, when you don’t have time to be making a yummy meal. This efficiency helps us to make healthy decisions! If you are rushed off your feet, you’re more likely to opt for a meal deal, or quick unhealthy lunch you can whip together quickly. But if you have a delicious protein-rich salad full of fresh veggies waiting for you in the fridge, making the healthy choice is as quick and easy (if not quicker and easier) as making the unhealthy choice. It’s also a great way to save money. When I don’t prep packed lunches for myself, I often find myself buying food from the supermarket or cafes, which gets expensive! However, with a solid meal plan and a bit of prep, my grocery shops are more efficient and my overall food costs go down. Try following one of our vegetarian meal plans, complete with grocery lists and prep instructions. It will seriously revolutionise your working week!
…and now curtains down for our 58 favorite vegetarian lunch ideas!
These are really the bee’s knees when it comes to easy veggie recipes for lunch! Try one of these this afternoon, then why not move onto one of our healthy vegetarian ideas for dinner this evening?
Salads
Bonus: heart-healthy recipe You won’t believe this tasty bad boy is actually good for you! Ready in 7 minutes, high in protein, fiber and absolutely delicious. Perfect for a quick lunch. Bonus: perfect for batch prepping ahead of time Fresh, easy, and delicious vegetarian wedge salad with creamy cashew dressing makes a perfect high-protein lunch in a jar. Bonus: ideal weight loss recipe The high-protein and high-fiber combo of lentil and quinoa will keep you going all afternoon. An excellent way to get rid of mid-afternoon energy slumps! Bonus: gluten-free and packed full of fiber Is it Greek? Or American? Or is it Mexican cuisine? All we know is, it is all kinds of delicious! Red kidney beans, crunchy cucumber and a punchy dressing – this ought to be the poster child for easy lunch options! Bonus: gluten-free Kale and feta go so well together in this buckwheat salad. Packed with fiber and flavor, you will never go back to a boring salad with generic leaves and taste, ever again! Bonus: toast the couscous lightly for a richer flavor! Spinach, pear, and goat’s cheese, on a bed of fluffy couscous, drizzled over with a sweet, maple syrup – balsamic vinegar dressing. What’s not to love? Bonus: sweet and sour and creamy! Love avocados and need a change from same old avocado toast? Well, how about something sweet, something sour and something avocado? Bonus: filling lunch for one or appetiser for two NOT your boring salad! Colorful, flavorful and packed full of phyto-nutrients, this is as healthy as your egg salad can be! Bonus: high fiber, high protein This salad comes with a warning – it is super addictive! Try it out right away, if you don’t believe us! Don’t blame us if it becomes your favorite way to eat avocados. Or chickpeas. Or salad. Bonus: packed full of fibre and prebiotics Who would have thought chickpeas, kidney beans and feta would go beautifully together? (We did!) Replace feta with vegan cheese to make this vegan-compliant. Bonus: a meal-in-itself salad Say goodbye to boring weight loss recipes. This protein packed vegan lentil and potato salad is filling, healthy and nutritious (it’s one of our best vegan lentil meals!). The red onion and sweet mustard sauce give it the right zzzing! Bonus: zero cooking time! Speedy White Bean Salad – this tangy take on the classic is super-quick and super-tasty. Perfect for midweek packed lunches. Bonus: cheesy jokes extra! 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! Bonus: vegan & packed with fiber An animal friendly, fresh and tangy winter salad with some serious health benefits. Get it on the plate in 15 minutes! Bonus: lunch box friendly. Make ahead and refrigerate Get ready for some tropical vibes, with this refreshingly light, tasty Asian super-dish with lots of protein and fibre. Summer’s here! Bonus: vegan High protein, iron and fibre in exotic Arugula and Lentil Salad that’s healthy and easy to make. Bonus: keeps you full for longer High Protein White Bean Salad that’s healthy and vegan. High in fiber, vitamins A, C, E, B2 and B6 as well as iron and calcium. Bonus: hearty and colorful Smooth and hearty meets sweet and crunchy, this sweet potato and beetroot salad has got it going on! Bonus: refreshing, light A wholesome salad of bulgur, arugula, and goat cheese, topped with golden nectarines; a delicious combination! Bonus: easy, bright This esquites-style Mexican corn salad is my healthy answer to indulgent street food. High in protein and super tasty! Bonus: high protein, healthy Looking for a super-speedy, tasty high-protein lunch? This cottage cheese and pear salad is ready in just 12 minutes!
Pastas and noodles
Bonus: quick and easy vegan lunch So easy to make and so tasty, you would never even think of ordering takeaway from your local Chinese again (and if you check out these vegetarian chinese recipes, you’re sorted for life!)! Toss in some bean sprouts for some added crunch! Bonus: just add hot water and microwave Pre-packaged instant noodles can be fun, but this ramen soup is a whole different level! Top tip: switch up the veggies and pack in separate containers for different healthy vegetarian lunches for the week! Bonus: easy recipe, batch prep Prep ahead in your favorite mason jars and mark a big tick in the “healthy lunch ideas” column. Use soba noodles to make it a high protein, gluten-free powerhouse of a lunch. Bonus: vegan, beginner-friendly Fragrant ginger, tender veggies and a creamy peanut stir fry sauce come together to make this delicious dish. Substitute soy sauce with tamari, if you cannot tolerate it. Bonus: vegan, easy recipe Pasta with maple syrup, soy sauce AND peanut butter? You will never dress your salad any other way! Bonus: anti-inflammatory ingredients inside Ready to blow your tastebuds away with a Vietnamese green noodle salad? Grab your noodles and tofu and chop-chop! Bonus: vegan, speedy A tasty vegan eggplant and tomato pasta with navy beans and kale. Super healthy, super tasty, a really hearty luncheon! Bonus: low fat, high protein Love mac and cheese, but wish it was healthier? Try our healthy mac and cheese now! The same nostalgic flavor – lighter!
Wraps and sandwiches
Bonus: perfect for healthy school lunches, very versatile Bell peppers, onion, some spinach, cheese, and our delicious red pesto. Quesadillas are perfect for sneaking in a whole bunch of veggies. Bonus: picnic-friendly Zingy ginger, zesty lemons, and mustard come together with crunchy veggies to create a party in your mouth! A fun way to add some pep to your next barbeque or picnic. Bonus: high in fiber and protein Chickpeas are such flavor sponges that this sandwich packs a punch rather reminiscent of a homemade falafel. Ready in 10 minutes, the chickpea filling can be made ahead, cutting prep time on weekday mornings. Bonus: tasty meat-free alternative for your Korean-themed lunch Korean tacos, anyone? Prep these simple ingredients in advance and put together at the table, for a fun, DIY vegetarian lunch. Bonus: perfect for school lunch Sneak in some fresh vegetables and cheese and a whole bunch of goodness in these Greek-inspired pita sandwiches. This was one of our first 5 recipes on the blog! Bonus: heart-healthy recipe A healthy and nutritious sandwich filled with avocado, cheese, tomatoes and rocket for a juicy and unbeatable taste! Recipe by: HurryTheFoodUpBonus: pack sauce separately to maintain freshness Get extra firm smoked tofu to add some oomph to your lunch. You can ditch the wrap and make it into a burrito bowl, if you are watching your carbs. Recipe by: HurryTheFoodUpBonus: 6 ingredients only! Zhuzh-up your lunch time sandwich with this one – it is an absolute joy to eat! And so nutritious and healthy too! Bonus: quick, easy and tasty 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: makes a great dinner option too These veggie lentil tacos are our new go-to meal. SO TASTY and stacked with lentil protein and fiber! Bonus: swap chickpeas with red kidney beans or black beans for a different flavor These firm faves are really easy to make, super tasty and oh-so satisfying. We’ll even show you how to roll them properly! Bonus: add avocado slices for a creamy element This tempeh sandwich is THE new vegan sandwich. Mega tasty and super nutritional, it sets the new bar for all sandwich lovers out there. Bonus: can be enjoyed by non-runners too! Say bye to your boring old post-run protein drink. Here’s a flavor bomb of a sandwich that hits all your nutritional post run needs – carbs, protein, healthy fats and electrolyte replenishment.
Bowls
Bonus: vegan and dairy-free A few, simple ingredients are enough to whip up this flavorful Buddha bowl, packed with healthy veggies and protein-rich tofu. A quick and delicious meal for lunch or for a midweek dinner. Bonus: healthy and hearty The easiest thing to put together for a packed lunch, this rice bowl with Mediterranean flavors comes together quite quickly, making it ideal for hurried mornings. Bonus: minimum effort for maximum taste An assembly job of a recipe, with only the quinoa needing cooking time. This Buddha bowl hits the nutrient trifecta – grains, greens and legume! What’s not to like?
Soups and stews
Recipe by: HurryTheFoodUpBonus: ditch bread for rice, for a gluten free option Really easy recipe that is healthy, quick and vegan. You can jazz it up by adding some raw, sliced ones to the top, for added crunch. Bonus: flavorful and vegan A beautiful vegan soup starring cauliflower and lentils, spiced with a taste of Morocco. High in protein, works for lunch or dinner.
Patties and fritters
Bonus: vegan, makes a great party appetiser They’re tasty and uncomplicated, and can virtually always be made with simple store cupboard ingredients. Bonus: freezer-friendly High-protein vegetarian lentil patties can be used as lentil burgers or fritters, and even made vegan, too (for specifically vegan options, check out these vegan burger ideas!)! Serve with pita for a filling lunch. Bonus: crispy, tasty Looking for a healthy fritter recipe? Try these cottage cheese fritters, served with salsa. 21g protein per serving!
Egg-based dishes
Bonus: makes a filling meal in itself A quick and easy traditional Mexican breakfast that makes a great healthy option for vegetarians (more veggie Mexican recipes here). Bonus: creative use of leftovers Great for lunch boxes and does wonderfully as a weekday dinner too. Grill some firm tofu for added protein. Bonus: simple, versatile This simple vegetable frittata is full of veggie goodness and packed with protein. Give it a go, we dare you! Perfect to make with leftover roasted veggies!
Miscellaneous!
Bonus: high in fiber and protein Our take on the traditional Mexican dish, with a health-conscious twist! Healthy and easy, they make excellent appetisers served with tortilla chips. Bonus: perfect for lazy Sunday brunch There’s ordinary beans on toast and there’s ours, super charged with a sauce made of fresh basil and parsley, leafy spinach, oat milk, garlic and lemon juice, to perfectly complement the smooth creamy white beans. Bonus: serve with Crudités for a healthy party appetiser Masa-whata? Made with chickpeas and served with roasted tomatoes, this one is for all the hummus lovers who like an Oriental style lunch! Bonus: creamy, delicious A super easy sweet potato mash meal that is going to fill you up, add protein to your diet, and taste oh so cheesy! Bonus: gluten-free, simple Enjoy a taste of the Med with our creamy mushroom and sundried tomato polenta – total perfection!
What is a vegetarian?
A question argued about surprisingly often. The Western countries and India in particular have different views on what being a vegetarian actually consists of. Both have their points. Lets break it down. There are a few different types of vegetarian, but the factor that unites us all is not eating meat or fish – basically a vegetarian’s food excludes anything that has a heartbeat! Where vegetarians differ is in their attitudes to whether eggs and dairy are vegetarian-friendly food; some eat eggs and no dairy, some eat dairy and no eggs, some eat both. You can read about the different types of vegetarians here. Vegetarianism can be motivated by a variety of factors; it can be a religious tradition, if you are hindu or buddhist. It can be an ethical choice, for environmental or animal rights reasons. It can also be a choice you make for your health, to encourage you to eat more vegetables and cut out unhealthy meats. All reasons are valid!
How many people are vegetarian across the world?
It is estimated that around 1.5 billion people across the world are vegetarian! That’s a lot, right? Vegetarianism has been around for hundreds of years in countries like India, so if you are surprised by those numbers, you are probably thinking of vegetarianism in a European/US context, where it is relatively new. A large amount of those 1.5 billion people are from countries that have a long tradition of religious vegetarianism. However, it is certainly on the rise as a popular diet in the West! In the USA in 2013 a poll showed that only 3% of respondents were vegetarian. In 2020 that number had gone up to 6% as strict veggie and 12% as flexitarian. This increase in popularity is probably due to increased awareness of the environmental impacts of the animal agriculture industry, spread by popular documentaries like Cowspiracy. And there you have it! 7-Day Vegetarian Meal Plans for Fitness or Weight Loss Now, if you still have the feeling that you don’t know where to start, how about you try one of our free 7-Day meal plans? Check them out here, where all the calculations are done for you: –> Free 7-Day High Protein Meal Plan–> Free 7 Day Weight Loss Meal Plan Peace out.
