11 High-Protein Vegetarian Meals

The nutritional values indicate NET carbs, or the grams of total carbohydrates minus the grams of fiber it contains. But it is important to not be discouraged by some of the recipe’s carb content, as with any plant-based food comes some form of carbohydrate. But along with carbs, plants are extremely rich in fiber and nutrients, also making the protein and fiber duo beneficial in inducing satiety, preventing the risk of overeating, and promoting weight loss and maintenance. And not to mention, adequate fiber plays a significant role in both digestive and heart health. Nonetheless, here are 11 plant-based meals, with included low-carb and high-protein vegetarian recipe options, you sure are going to love!

Contents

1. Hummus Wrap

Skip out on the highly processed deli meat sandwich and opt for the fresh flavors of a vegetarian wrap! Start by smearing two tablespoons of hummus onto a medium-sized whole grain tortilla. Fill with a ¼ cup each of grated carrot, cucumber, and bell pepper, along with a tablespoon of sunflower seeds for added crunch.

Per one wrap: 386 calories, 12 grams protein, 10 grams NET carb

2. Tofu and Broccoli Salad

Colorful and crunchy, this high-protein, low-carb vegetarian recipe drapes broccoli slaw and crispy baked tofu with a creamy peanut butter dressing. Mix-ins include peanuts, edamame, and red pepper strips, though you can swap out and add other salad favorites to liking. And if salad is your go-to lunch of choice, check out these 18 vegetarian and vegan high-protein options!

Per one serving: 392 calories, 8 grams protein, 13 grams NET carb

3. Vegetarian Chili

Sitting down to a warm bowl of chili is sometimes hard to beat. This high-protein vegetarian meal is also packed with rich flavors and nutrients thanks to the contribution of tomato, bell pepper, onion, celery, and garlic.

Per one serving: 335 calories, 19 grams protein, 34 grams NET carb

4. Barley Lentil Soup

This barley lentil soup is the perfect vegetarian recipe to cozy up to! Feel free to top with plain Greek yogurt for added protein, along with fresh herbs to amplify flavor.

Per one serving: 177 calories, 10 grams protein, 17 grams NET carb

5. Mexican-Style Stuffed Peppers

For a low-carb, high-protein vegetarian recipe, start by cutting the tops off four bell peppers, taking out the ribs and seeds, and rinse off and dry. Fill the hollow pepper with favorite plant-based taco ingredients, including ½ cup of beans, ¼ cup corn, two tablespoons of diced tomatoes, and taco seasoning. Wrap peppers tightly in foil and stand them up in baking dish. Bake in 350°F oven for 10 minutes then uncover and bake for an additional 15 to 20 minutes, or until the peppers are tender. Top with a tablespoon of plain Greek yogurt, shredded lettuce, and hot sauce as desired.

Per one pepper: 210 calories, 15 grams protein, 28 grams NET carb

6. Greek Stuffed Peppers

For a Greek-inspired twist on stuffed peppers, look no further than bistroMD’s vegetarian recipe, featuring quinoa and cannellini beans as its primary protein source!

Per one pepper: 340 calories, 16 grams protein, and 34 grams of NET carb

7. Portabella Pizza

Though pizza is always desirable, the temptation may be dominated by its calorie and carb content. But using simple swaps and ingredients, you can relish on the flavors of pizza without slicing up an ounce of guilt! For a low-carb, high-protein vegetarian recipe, exchange traditional pizza crust for these vegan portabella pizzas.

Per one pizza: 165 calories, 8 grams protein, 10 grams NET carb

8. Spiced Chickpea and Zucchini Sauté

For 35 minutes, a few simple ingredients, and one pan, you can create this high-protein vegetarian meal for your next lunch! For added protein, serve the spiced chickpea and zucchini sauté over ½ cup of quinoa.

Per one serving (served over ½ cup quinoa): 377 calories, 18 grams protein, 38 grams NET carb

9. Lemony Pesto Pasta

Robust in flavor and nutrients, you do not want to miss out on this lemony pesto pasta with edamame and almonds recipe. And beyond its zest, the dish is touted as easy, healthy, and very elegant!

Per one serving: 432 calories, 20 grams protein, 49 grams NET carb

10. Italian-Style Spaghetti Squash with Tempeh

Concerned about the carb content of pasta noodles? This low-carb, high-protein vegetarian recipe utilizes spaghetti squash to cut down on carb content, all without comprising the desirability of pasta.

Per one serving: 430 calories, 22 grams protein, 33 grams NET carb

11. Black Bean Lasagna

Courtesy of country star Trisha Yearwood, traditional Italian gets a unique spin in this black bean lasagna recipe! Add mushrooms, carrots, and spinach for added bulk and nutrients.

Per one serving: 235 calories, 14 grams protein, 25 grams NET carb

4-Day High Protein Vegan Meal Plan

Whether you are vegan, vegetarian or just someone who is adventurous and likes to try new stuff from time to time, this meal plan is for you because the food is delicious, nourishing and completely plant-based. Today we have a highly requested high protein vegan meal plan.

Many of us are introducing more plant-based meals into our weekly meal plans. I recently convinced my dad to go vegan to help clear up a lot of his health issues and in just 4 months he’ll lost close to 40 pounds. The vegan diet plan is perfect for weight loss and it’s healthy! What a perfect combination.

PERSONALIZE THIS VEGAN MEAL PLAN IN MEAL PREP PRO

If you’re looking for more plant-based meal plans, just like this one, then make sure you check out the MealPrepPro app. The app is free to download and comes with a free trial. MealPrepPro will let you easily customize meal plans to your needs and will help you meal prep like a boss.

To try it out, make sure you download it for iPhone and iPad.

If you’re ready to get started, then here’s what you’ll need from the grocery store:

VEGAN MEAL PLAN AND GROCERY LIST

You’ll find most of the ingredients here at your local grocery store. However, some stores may not have ingredients such as Tempeh, so you may need to head to a healthy food store too.

BAKING

  • 3 tbsp milled flaxseed
  • 4 tsp Coconut Sugar or palm sugar
  • 2 tsp agave/apple bee-free honey
  • 1 tsp stevia (optional) if your protein powder is quite sweetened you won’t need this

CANNED

  • 13 oz kidney beans, drained and rinsed

DAIRY-FREE

  • 17 oz Coconut Yogurt

DRIED HERBS & SPICES

  • 1.5 tbsp Italian seasoning blend
  • 1 tbsp garlic powder
  • 1 tsp ground cinnamon

DRINKS

  • 32.5 fl oz Almond Milk (960ml)

FRESH HERBS & SPICES

  • cilantro, optional
  • fresh parsley
  • 3 cloves of garlic (or garlic paste)
  • 2 tbsp fresh ginger

FROZEN

  • 8 oz Frozen Edamame beans or soya beans
  • 8 oz Frozen Peas
  • 12 oz veggie ground

FRUIT & VEG

  • 1 Purple Cabbage (5 oz)
  • Green onion
  • 4 Apples
  • 1 Lime

NUTS, SEEDS, WHOLEFOODS

  • 2.1 oz Rolled Oats
  • 6.5 oz brown rice, uncooked
  • 4 tbsp Chia Seeds
  • 4 tbsp sesame seeds
  • 7 oz Whole wheat Spaghetti

OILS, FATS

  • Olive oil spray
  • Coconut oil spray (or just olive oil spray or vice versa)
  • 3 tsp Sesame oil

SAUCES, CONDIMENTS

  • 8 tbsp soy sauce
  • Chili Sauce/Sriracha as preferred
  • 1 tsp ground nutmeg
  • 16 oz Marinara (low sodium)
  • 2 tsp Rice Vinegar

SPORTS NUTRITION

  • 4 scoops plant-based protein powder (I chose Vanilla)

OTHER

  • 3 tbsp wholewheat breadcrumbs
  • 22 oz Tempeh
  • 4 tbsp Peanut Butter

15 Tasty, Uncomplicated High-Protein Lunches

Packing an exciting, healthy, and filling lunch is always a harder task than expected. You want something to look forward to during the day, but it needs to keep you full and energized until dinner. That’s where protein comes into play.

The macronutrient helps rebuild damaged cells and make new ones. It’s essential in maintaining your metabolism, energy levels, and immunity. Though most people get way more protein than necessary, it’s recommended to aim for about 0.8g of protein per kilogram of body weight per day, but this varies based on your activity levels.

Struggling to cook healthy? We’ll help you prep.

Sign up for our new weekly newsletter, ThePrep, for inspiration and support for all your meal plan struggles.

We know protein is important to your diet. So, here are our tastiest packable lunches that bring more than 25g of protein per serving to the table.

Image zoom Photo: Jennifer Causey

Tarragon Chicken Salad Sandwiches

Give classic chicken salad a protein push with Greek yogurt. Clocking in at 31g of protein per sandwich, you’ll stay full way past 3 p.m.

View the recipe: Tarragon Chicken Salad Sandwiches

Image zoom Photo: Jennifer Causey

Grilled Lemon Chicken Salad

With a whopping 40g of protein, this simple salad is everything you need come lunchtime. Toss chicken and lemons on your grill pan (or outdoor grill) while making dinner, and pack it for tomorrow’s lunch.

View the recipe: Grilled Lemon Chicken Salad

Image zoom Photo: Jennifer Causey

Waffle Iron Turkey Melt Panini

The trio of crispy bacon, creamy cheese, and delectable turkey slices help this sandwich pack in 33g of protein.

View the recipe: Waffle Iron Turkey Melt Panini

Image zoom Photo: Jennifer Causey

Roasted Red Pepper Hummus Veggie Wraps

You’re not imagining it. This totally vegetarian sandwich contains protein-packed veggies, goat cheese, and hummus for 28g of powerful protein.

View the recipe: Roasted Red Pepper Hummus Veggie Wraps

Image zoom Photo: Caitlin Bensel

15-Minute Chicken Shawarma Bowls

Prep these bowls for an entire week of filling lunches. This bowl has 36g of filling protein from chicken, Greek yogurt, chickpeas, and so much more.

View the recipe: 15-Minute Chicken Shawarma Bowls

Image zoom Photo: Colin Price

Tuna-Quinoa Toss

This superfast lunch can be tossed together during your morning routine. A quick dressing coats a blend of quinoa, tuna, feta cheese, and chickpeas for 27g of protein.

View the recipe: Tuna-Quinoa Toss

Image zoom Photo: Jennifer Causey

Greek Slaw and Chicken Pitas

What could be easier than a 15-minute stuffed pita? Honestly not much. And for 32g of protein, this is a lunchtime masterpiece.

View the recipe: Greek Slaw and Chicken Pitas

Image zoom Photo: Colin Price

Roasted Salmon with Kale-Quinoa Salad

Crisp kale, flaky salmon, and juicy grapes come together for the perfect lunchtime salad — and add 43g of protein to your day

View the recipe: Roasted Salmon with Kale-Quinoa Salad

Image zoom Jennifer Causey

Chicken with Broccolini and Farro-Beet Salad

Last night’s leftover chicken becomes today’s high-protein lunch. Pair with farro, broccolini, beets, and fresh herbs for a delicious bite with 43g of protein.

View the recipe: Chicken with Broccolini and Farro-Beet Salad

Image zoom Photo: Colin Price

Winter Salad with Easy Herbed Pork Tenderloin

The combination of kale and spinach makes for a hearty base to creamy feta, bright grapes, and juicy pork. Just six ingredients and you’ll have a power lunch with 29g of protein in it.

View the recipe: Winter Salad with Easy Herbed Pork Tenderloin

Image zoom Caitlin Bensel

Mediterranean Chicken and Couscous Bowls

We choose to combine chicken, feta, cherry tomatoes, red onion, and cucumber, but switch up the veggies and protein for a different delicious take. This boasts 35g of protein in one bowl.

View the recipe: Mediterranean Chicken and Couscous Bowls

Image zoom Greg DuPree

Salmon with Kale, Walnut, and White Bean Salad

Creamy cannellini beans pair perfectly with flaky salmon, crisp kale leaves, and a pungent mustard dressing. In just 15 minutes you’ll have a packable lunch with 43g of scrumptious protein.

View the recipe: Salmon with Kale, Walnut, and White Bean Salad

Image zoom Greg DuPree

Chickpea Spinach Salad

High-protein spinach, chickpeas, chicken, and walnuts come together to bring you a meal boasting 37g of filling protein. Drizzle on the Green Goddess Avocado Sauce for an herb-packed creamy dressing.

View the recipe: Chickpea Spinach Salad

Image zoom Caitlin Bensel

Shrimp and Leek Spaghetti

Frozen peas and peeled shrimp make this meal a quick-fix. The sauce comes together easily for an oniony, creamy, and bright lemon flavor combining to bring you 28g of protein.

View the recipe: Shrimp and Leek Spaghetti

Image zoom Photo: Jennifer Causey

Chicken Salad Lunch Box

Our signature Lemon-Thyme Chicken Salad is super versatile. Spoon it over Bibb lettuce leaves and add celery, Peppadew peppers, goat cheese, and fresh cantaloupe for 38g of protein in your lunchtime fix.

View the recipe: Chicken Salad Lunch Box

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These Protein Snack Packs are filled with hard-boiled eggs, almonds, hummus, and crunchy veggies. An easy and delicious Lunch Meal Prep Solution perfect for any protein lover, these fantastic little protein snack packs are perfect for school lunches, post-workout snacks, or picnics in the park.

Fast and easy lunches of all shapes and sizes play a crucial role in maintaining my sanity throughout the week. A few of my favorites include this Smashed Avocado and Chickpea Sandwich, Sun-Dried Tomato Pesto Chicken Salad Sandwich, and Loaded Chicken Ranch Pasta Salad.

We’ve all been there- Monday rolls around, you forgot to plan lunches and snacks for the week and the rest of the week is complete madness filled with take-out and junk food.

Ok, I exaggerate…a little. But one thing I have learned since meal prepping is that I am a much happier, healthier, and more productive human being when I don’t have to think about what I’m going to eat 3+ times a day.

And then there’s the tiny human and husband to think about…

So if you, like me, love to organize, plan, a pack your refrigerator full of prepared food, then YOU, my friend, are going to love these Protein Snack Packs. The perfect lunch meal prep for anyone looking to eat healthy foods that are low in sugar and carbs, but high in fiber and protein.

INGREDIENTS IN THIS PROTEIN SNACK PACKS

  • Cheddar cheese
  • Cherry tomatoes
  • Hardboiled eggs
  • Deli meat
  • Cucumbers
  • Hummus
  • Mixed nuts

WHY I LOVE THESE LUNCH MEAL PREP SNACK PACKS

  1. They’re not just for lunch. They really should be called the “anytime snack packs” since you can grab one anytime- lunch, post-workout, dinner, road trips, etc.
  2. Low in sugar. Filled with lots of high protein goodies like hardboiled egg and deli meat and crunchy veggies to dip in hummus, I skipped the crackers and sugar-filled treats. But don’t worry, you won’t miss a thing.
  3. They are so super easy. Confession- I usually buy my eggs already hardboiled and peeled, so in my mind, these little protein snack packs require no cooking. Simply divide between trays and call it a day.
  4. Kids love them. Ok, I take that back…my child loves them. At least, he loves the meat, cheese, hummus, sugar snap peas, egg, and nuts (sometimes).
  5. Easily customizable. Don’t let me hold you back, my friends! If you want to add crackers or fruit or anything else that YOU love, do it!

MUST HAVE TOOLS AND EQUIPMENT FOR ALL YOUR MEAL PREP IDEAS

Meal Prep Bowls: You will need something to store and hold all your delicious prepared food in, right? These are my recommendations.

  • Glass Meal Prep Containers with 2 Compartments– Having two compartments is perfect if you prefer to keep flavors separate from each other, or you want to prevent a sauce from making something soggy. These glass meal prep containers are freezable, microwavable, and dishwasher safe.
  • Glass Meal Prep Containers with 1 Compartment– One giant compartment perfect for Burrito Bowls, Pastas, or this Chicken Fajita Meal Prep Recipe. These glass meal prep containers are freezable, microwavable, and dishwasher safe.
  • For non-glass options, you can try these BPA free Bowls or Single Compartment Containers.

Other recommended items that will help make planning easier and help the environment!

  • Plastic cups with lids– (if anyone knows of a more planet-friendly option, please let me know)- these little cups will keep things like salad dressing, sour cream, guacamole, etc. separate from the other food. This is especially important when meal prepping salad bowls as the last thing you want for lunch is soggy lettuce.
  • Spork– if you’ve ever wondered where the name of my blog came from…Anyway, attach this to your keychain or backpack and take it everywhere.
  • Reusable Insulated Water Bottle– I have several different brands. I have carried the same Kleen Kanteen for years, but I love my Insulated Rtic Water Bottle because it keeps ice frozen forever.
  • Silicone Reusable Straw

CHECK OUT THESE OTHER AWESOME MEAL PREP IDEAS

  • Chicken Teriyaki Meal Prep
  • Chicken Fajita Meal Prep Recipe
  • Meal Prep: Chicken Shawarma Quinoa Bowls
  • Curried Chicken Salad Meal Prep
  • Meal Prep Skillet Kielbasa with Bell Peppers
  • Buffalo Turkey Meatballs with Easy Meal Prep Bowls

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Protein Snack Pack – Lunch Meal Prep

4.82 from 22 votes These Protein Snack Packs are filled with hard-boiled eggs, almonds, hummus, and crunchy veggies. An easy and delicious Lunch Meal Prep Solution perfect for any protein lover, these fantastic little protein snack packs are perfect for school lunches, post-workout snacks, or picnics in the park. For these Protein Snack Packs, I use these Single Compartment Containers. Pin Recipe Course: Lunch, Meal Prep Cuisine: American Prep Time: 15 minutes Total Time: 15 minutes Servings: 5 Snack Packs Calories: 589kcal Author Jessica Randhawa

Ingredients

  • 1 1/4 cups hummus
  • 1 1/4 cups mixed nuts
  • 2 cups cheddar cheese – chopped into cubes
  • 12 ounces deli lunch meat
  • 2 1/2 cups cherry tomatoes
  • 2 1/2 cups sugar snap peas
  • 1 large English cucumber – sliced
  • 5 eggs – hardboiled

Instructions

  • Fill five mini Plastic cups with lids with hummus and seal (each will have approximately 2 ounces). Fill five more Plastic cups with lids with your favorite type of nut or nut mix and secure with the lid. Set aside.
  • Divide remaining ingredients- cheddar cheese, lunch meat, cherry tomatoes, sugar snap peas, English cucumber, and egg- among five Single Compartment Containers. Add one cup filled with hummus and one filled with nuts to each container. Seal and store in the refrigerator for up to 5 days. Enjoy!

Nutrition

Calories: 589kcal | Carbohydrates: 28g | Protein: 34g | Fat: 40g | Saturated Fat: 13g | Cholesterol: 69mg | Sodium: 1339mg | Potassium: 799mg | Fiber: 8g | Sugar: 5g | Vitamin A: 1370IU | Vitamin C: 46.4mg | Calcium: 411mg | Iron: 5.4mg (Nutrition information provided is an estimate and will vary based on cooking methods and specific brands of ingredients used.) Did you Make this Recipe? Tag it Today!Tag @theforkedspoon and hashtag it #theforkedspoon and please leave your star rating in the comment section below.

Want to try these Protein Snack Packs?

My kids can be finicky when it comes to food, and although they crave variety, they more often than not prefer the basics. Although they’re ideal for a quick, no-fuss lunch, sandwiches get really boring for my kids, and I feel horrible when my kids get home and I find uneaten, soggy sandwiches sitting at the bottom of their backpacks. If your kids are anything like mine, surprising them with something slightly different every day is the key to getting them to actually eat everything (well, most of the things) that I send with them to school for lunch.

I made it my mission to incorporate some delicious, wholesome, non-sandwiches into their lunch boxes and the results have been fantastic. It gives them a break from the same old Vegemite sambo, and they get more colour, vegetables and protein in their diets.

These are a few of my favourite recipes that I make for my kids’ lunch boxes that don’t involve sandwiches. They’re easy to eat with your hands, packed with protein and taste great at room temperature.

1. Hummus & Carrot Pinwheels Recipe – Raw grated carrot adds a touch of sweetness to these easy-to grab snacks. My kids like it when I make them really small and cut them up into sushi-roll sized bites.

RELATED: 30 Ideas to Shake Up Your Kid’s Lunch Box Menu

2. Veal Broccoli Rabe Mini Meatballs Recipe – Any minced meat will work for these, like pork, chicken, beef or turkey, but I find veal gives them the best flavour. These are packed with veggies that my kids can hardly taste, and are bite-sized so that they can pop them in their mouths one by one without needing utensils.

3. Cheeseburger Burrito Wraps Recipe – I make a few days’ worth of these at night and keep them in the fridge. In the AM, I’ll warm them up in a panini press and wrap them in foil. By lunch, they’re not hot, but they’re still crispy at room temperature.

4. Chicken Pesto Mozzarella Quesadilla Recipe – This is another room-temperature favourite of my kids’ that ALWAYS gets eaten whenever I send it in their lunches.

5. Curried Cauliflower Carrot Fritters Recipe – Curry is a somewhat difficult flavour to introduce to kids unless they’ve grown up with it. I made these for my kids as soon as they could eat solid foods (they’re easy to break up into bite-sized pieces for baby lead weaning) and they still love them to this day.

6. Eggplant Meatballs Recipe – This is one of the few ways my kids will eat meatballs (and they love these). Turning them into crispy bite-sized balls helps them get over the mushy texture that they typically reject in oven-roasted eggplant.

7. Polpette with Marinara Sauce Recipe – Spaghetti and meatballs without the spaghetti is the perfect way for kids to get protein without getting weighed down mid-day by too much starch.

8. Quinoa Pizza Muffins Recipe – Making a recipe pizza flavored pretty much guarantees my kids will devour it. These super-portable “muffins” can be packed with your kids’ favourite pizza toppings and make great lunches or after-school snacks.

9. Salmon Croquettes Recipe – These croquettes mimic fish fingers except they’re way better. The flavor is really mild, and they’re easy to pack in a lunch. I make a bunch of these, freeze them and cook them as I need them.

10. Salmon Wrap with Dill Lemon Mayo Recipe – this is another fish-based lunch that my kids really like. The smell is less strong than a tuna sandwich (amen) and this is the best way to use up any leftover fish from dinner.

11. Healthy Oven-Fried Chicken Recipe – This is one of those recipes that works for dinner, then lunch the next day. This is the perfect method for using lean chicken and baking instead of frying them, while still retaining juicy moistness.

More lunch box winners:

  • 20 Kid-Approved Ideas for a Gluten-Free Lunch Box
  • 30 Healthy Homemade Lunch Box Snacks Your Kid Will Actually Eat
  • 10 Easy Lunch Box Recipes My Kids Ask for Constantly

Our nutritionist has written a lot for Hello Veggie about how to get the protein you need when you don’t eat meat. While it’s not as impossible as people seem to believe it is, it can take some planning and mindfulness.

Katie shares how to calculate the amount of protein you need in this post, and demonstrates what a day of eating 75 grams of protein looks like too. But if you’re looking for some more meal inspiration, we’ve got it here!

Once you’ve prepped some make-ahead high protein breakfasts, it’s time to tackle lunch. These 7 high protein vegetarian lunches are all options that can be made in advance, packed up, and brought with you to work. And they all have 20 or more grams of protein per serving!


For those days when you’re brown bagging it, you really can’t beat a sandwich. Forget the PB&J and opt for this meatless chicken salad remake instead.

Chickpea Salad Sandwich with Beet Chips from The Awesome Green


The dressing for this high protein salad is made with miso, giving you a boost of gut-friendly bacteria with every serving.

Miso-Almond Power Salad from Hello Veggie


If you thought vegetable soups were always lightweights in the protein department, this minestrone will prove you wrong! It packs 27 grams per serving.

Grab-and-Go Minestrone Soup Jars from The Girl on Bloor


Wraps are ideal for making on a Sunday night and eating the rest of the work week. Or pack the components in a bento and assemble them before you eat!

Ginger Peanut Tofu Wraps from Hello Veggie


Even salad haters will love this recipe. I mean, how can you resist a crispy taco shell bowl? Answer: you can’t.

Lentil Walnut Vegan Taco Salad from Connoisseurus Veg


With nearly 25 grams of protein per serving, these bowls are a nutritionally balanced lunch that make it easy to resist the lure of takeout.

Korean Barbecue Tofu Meal Prep Bowls from Hello Veggie


Soba is made with buckwheat, which means it’s gluten-free and a decent source of protein. Combined with the edamame, you get 24 grams in this salad.

Soba Noodle Salad with Edamame from Veggies Save the Day

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Often, vegans are asked how they get enough protein, since meat eaters typically associate meat with protein. But there are several ways for us to get an adequate amount of protein on a plant-based diet.

The CDC recommends, in general, that 10 – 35 percent of your daily calories come from protein. The recommended daily allowance for both men and women is 0.80 grams of protein for every kilogram (2.2 pounds) of body weight. Or, that’s 0.36 grams of protein per pound that we weigh. With vegetables, nuts, and legumes, you can get enough protein as a vegan. Check out these 10 protein-packed vegan lunch ideas:

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1. Hummus Wrap

Take a whole wheat tortilla (or better yet, a sprouted grain tortilla) and spread it with hummus, which is a spread made from chickpeas. Add some greens and vegetables, and you’ve got a delicious, hummus-filled lunch, like these Roasted Sweet Potato and Cauliflower Hummus Wraps. Or, you can swap the wrap for greens, as in this Hummus Collard Wrap.

2. Tofu Burgers

These Simple Maple Dijon Tofu Burgers are filling, satisfying, and they will keep you full and energized for hours. Be sure to also search through our Burger Archives for more protein-packed meatless lunch ideas involving burgers!

3. Lentil Loaf

If you miss eating meatloaf back during your omnivore days, try this Lentil Loaf recipe.

4. Bean Burrito With Guacamole

Try knock-off-amole but don’t let the name deter you from making it. You add peas into the mix, but it has all the delicious taste of regular guacamole. Try one of our many burrito recipes!

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5. Pasta With Vegan Meatballs

You can make this hearty, filling meal for dinner and then have it for the next day’s leftovers. We’ve got plenty of vegan meatball recipes as well as tips for making delicious, protein-packed meatless meatballs!

6. Mock Chicken Salad

This Mock Chicken Salad recipe calls for tempeh as well as fruit, curry powder, and walnuts for a delicious, well-rounded taste. We also have this Un-Chicken Salad and Curried Chicken Salad Sandwich recipes!

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7. Zen Lentil and Quinoa Kitchari

This Indian comfort food, which is made with split lentils, will give you sustaining energy to last throughout the afternoon.

8. Raw Green Pea Soup

This simple recipe for Raw Green Pea Soup calls for only six ingredients, but it packs a lot of flavor and delicious taste.

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9. Vegan BBQ Lentil Meatball Sandwich With Sweet Miso Coleslaw

This protein-packed meatless lunch sounds like a meat dish from a backyard BBQ, but it’s 100 percent dairy and meat-free. The BBQ sauce on the lentil meatball sandwich is divine, especially with the coleslaw.

10. Tempeh ‘Fish’ N’ Chips With Tartar Sauce

These mock fish sticks are made from tempeh, chickpea flour, and several seasonings and spices. The vegan tartar sauce gets its tang from vegan mayo and pickle relish.

We also highly recommend downloading our Food Monster App, which is available for iPhone, and can also be found on Instagram and Facebook. The app has more than 15,000 plant-based, allergy-friendly recipes, and subscribers gain access to new recipes every day. Check it out!

For more Vegan Food, Health, Recipe, Animal, and Life content published daily, don’t forget to subscribe to the One Green Planet Newsletter!

Being publicly-funded gives us a greater chance to continue providing you with high quality content. Please support us!

Lead Image Source: Vegan BBQ Lentil Meatball Sandwich with Sweet Miso Coleslaw

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Alyssa’s Favorite No-Bake Snacks

Check out this list of 30 high protein vegan meal-prep recipes! We’ve got everything from breakfasts, lunches + dinners, to on-the-go snacks so you can stay healthy even on your busiest days!

One of my favorite ways to make busy days easier is by meal prepping ahead of time. It isn’t always realistic to stop everything in the middle of a hectic workday to go and cook for 30 minutes, so having something nourishing already waiting for me in the fridge is ah-mazing. Not only do I try to meal prep healthy recipes, but I want them to be high in protein so I can stay energized all day long!

So today I’ve rounded up 30 of the best high-protein vegan meal prep recipes for you. We’ve got breakfast, lunch/dinner, dessert, and on-the-go snack recipes so you can grab a healthy plant-based meal at any time of the day.

A little tip for you: I suggest setting aside some time every Sunday to prep your meals or snacks for the week. Just a couple hours and your whole week will flow so much better!

Many of these recipes are from SQ, but I’ve also included recipes from some of my favorite bloggers. There’s sure to be something for everyone on this list! Don’t forget to pin this post so that you can come back to this list over and over again!

Not sure where to start with meal prep? Check out our 4-week meal prep guide!

High Protein Vegan Meal Prep Breakfast Recipes

Chocolate Peanut Butter Quinoa Parfaits
from Simply Quinoa

Raspberry Chocolate Chip Protein Bars
from Simply Quinoa

Quinoa Power Breakfast Bowls
from Simply Quinoa

Apple Pie Overnight Quinoa
from Simply Quinoa

Meal Prep Scrambled Tofu Breakfast Tacos
from Ambitious Kitchen

Healthy Carrot Cake Smoothie
from Simply Quinoa

Not sure how to meal prep smoothies? Check out our guide!

Kimchi Tofu Scramble
from Simply Quinoa

Chocolate Chia Pudding
from Simply Quinoa

Lemon Raspberry Quinoa Breakfast Bars
from Simply Quinoa

High Protein Carrot Cake Chia Pudding
from Simply Quinoa

High Protein Vegan Meal Prep Lunch/Dinner Recipes

Meal Prep Quinoa Bowls with Spring Vegetables
from Simply Quinoa

Balsamic Tempeh Roasted Vegetable Bowls
from Simply Quinoa

Rainbow Vegetable Quinoa Stir Fry
from Simply Quinoa

Blissed Out Thai Salad with Peanut Tempeh
from Minimalist Baker

Meal Prep Vegetarian Quinoa Burrito Bowls
from Simply Quinoa

Chili Roasted Sweet Potato Black Bean
Quinoa Salad from Simply Quinoa

Vegan Mexican Quinoa Stuffed Peppers
from Simply Quinoa

Vegan Slow Cooker Lentil Sloppy Joes
from Simply Quinoa

Meal Prep Sesame Tofu Quinoa Bowls
from Simply Quinoa

Vegetarian Taco Mason Jar Salad
from Simply Quinoa

Asian Quinoa Bowls with Peanut Baked Tofu
from Simply Quinoa

Slow Cooker Pumpkin Quinoa Chili
from Simply Quinoa

Romesco Soup with Smashed Chickpeas
from Minimalist Baker

High Protein Vegan Dessert & On-the-Go Snack Recipes

Chocolate Chip Peanut Butter Energy Balls
from Simply Quinoa

Chocolate Coconut Protein Cookies
from Simply Quinoa

No-Bake Lemon Protein Balls
from Simply Quinoa

Almond Coconut Quinoa Granola Bars
from Simply Quinoa

Peanut Butter Banana Quinoa Granola
from Simply Quinoa

High Protein Peanut Butter Blossoms
from Simply Quinoa

Nut-Free Quinoa, Fig & Chocolate Granola Bars
from Ambitious Kitchen

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Beat the afternoon slump with a high protein lunch packed with the nutrients you need to get through a busy workday. Even if you are not bulking up, protein is essential in keeping your energy level stable. It also regulates your appetite and keeps you full and satisfied longer. Read on to learn about 9 high protein lunches for when you need that extra boost of energy during a hectic work week.

Easy High Protein Lunch Ideas To Get You Through A Busy Work Week

1. Salmon and Soya Bean Salad

Lunch perfection 😋 Salmon, pea and soya bean salad #fitfam #nutrition #tweetwhatyoueat pic.twitter.com/b5pI1BMAmU

— Lauren (@LaurenMcDermot3) June 11, 2014

This light yet satisfying salad recipe takes only 15 minutes to prepare and 10 minutes to cook. It is packed with high-protein diet foods such as eggs, soya beans, and lentils. The poached salmon in the recipe is also an excellent source of protein and omega-3.

2. Kale Turkey Wraps

Keep this turkey wrap recipe low-calorie by swapping bread with Tuscan kale or cabbage. This high protein, low carb lunch idea has 28 grams of protein at only 291 calories per serving. It is easy to prepare, too. Simply top kale with a slice of deli turkey, red onion, and pear slices. Add dijon mustard and roll into a wrap. You may also add a little bit of cranberry sauce if desired.

3. Greek Yogurt Egg Salad Sandwich

Lighten up the classic egg salad by replacing mayonnaise with Greek yogurt. This particular recipe uses only 1 tablespoon of mayonnaise but you can skip it altogether and just add more yogurt and some mashed avocado. Add a little bit of dill for a hint of freshness and serve the sandwiches with arugula and tomatoes.

4. Power Protein Salad

This vegan recipe has 30 grams of complete protein per serving. It is packed with protein superfoods such as quinoa, kidney beans, chickpeas, edamame, and almonds. You may substitute quinoa with Isopasta rice if you want to keep it high protein and low carb. You may also add other nuts and seeds into the salad for extra protein and a boost of flavor.

5. Kale-Sesame Chicken Salad

— Fitness Agenda (@FitnessAgenda2) January 15, 2016

Add a new twist to your chicken salad by adding pan-cooked sweet potato wedges, apples, and cucumbers. This recipe uses kale but if you are not a fan, you can replace the kale with other greens such as spinach, chard, arugula, or mesclun.

6. Avocado and Poached Egg Quinoa Bowl

Perfect Avocado and Poached Egg Quinoa Bowl – https://t.co/zz5Si71Xyq pic.twitter.com/R9ofGR7ofO

— Weight Loss 4 Real (@weightloss4rea1) February 23, 2018

If you are looking for a healthy, low-calorie alternative to rice, the answer is quinoa. This superfood contains all nine essential amino acids and is an excellent source of iron, fiber, and B vitamins. Quinoa is also a great meal prepping ingredient because it stores well in the refrigerator. It does not easily get soggy or sticky, unlike other grains. Here is a quinoa bowl recipe that you can easily whip up in 10 minutes. Isopasta rice also makes for a good substitute for quinoa at only 7 grams of carbohydrates for every serving.

7. Beef Tenderloin with Mustard and Herbs

Beef Tenderloin with Organic Spinach, Crunchy Potatoes and Herbs, Grainy Mustard Sauce fro… https://t.co/3izuhG6uMv pic.twitter.com/u96d0P1dp8

— Chris Beischer (@ChefBeischer) December 31, 2016

You can never go wrong with grilled beef tenderloin. It is not only an excellent source of protein but it’s also tasty and tender. Add fresh herbs like parsley, thyme, and rosemary into the meat to make it even more flavorful. This recipe also suggests brushing mustard over the beef before slicing.

8. Tuna, Apple, and Avocado Wrap

— Paula B. Johnson (@paula01_b) December 5, 2017

This crunchy tuna wrap recipe is guaranteed to keep you full and satisfied until dinner. To make the tuna salad, combine chopped apple, tuna, parsley, and cumin in a bowl. Arrange some avocado slices in a whole-wheat tortilla, top with the tuna salad, and your high protein lunch is ready!

9. Tuna Quinoa Cakes

Load up on your protein with these hunger-satisfying Tuna Quinoa Cakes! https://t.co/MAh0r1VYlh pic.twitter.com/eijiT8DUAc

— Lindsay L, RD (@LeanGrnBeanBlog) December 8, 2016

Here is another recipe that makes use of two high protein ingredients: tuna and quinoa. These baked tuna quinoa cakes may be eaten plain or as salad toppings. You may also make them into healthy tuna quinoa burgers or sandwiches.

How much protein do you need in your diet? Learn the answer to that question by watching this video:

A high protein lunch will help keep your energy stable throughout the day. Protein helps you feel full and satiated longer and as a result, you are more energized and focused to take on your tasks during a busy day. For serious meal preppers, storing these high protein meals in the right container will help keep your lunch fresh and great-tasting throughout the day. With the right meal prep container, great taste will never be sacrificed for good health.

What are your favorite high protein foods? Share them with us in the comments section below!

Up Next: 7 Healthy Chicken Meals to Support Your Workout

High Protein Lunches You Can Bring To Work 5 (100%) 1 vote

These 25+ Quick High-Protein Lunches are perfect for making in a few minutes at home or putting together for a quick lunch at work. A few of these recipes can be prepped in advance! Read on for tips on how to prep some of these meals and be ready to make these quick high-protein lunches throughout the week!

Here are some tips for making the most out of these quick high-protein lunches:

  • Prepare your protein in advance! Make a roasted chicken (or buy one) before the week starts. Prep all of your meat in advance and keep high-protein add-ons in stock (such as tuna, nuts, seeds, and tofu). Pro-tip: have all of your organic, lean, high-quality meats delivered to your doorstep with Butcher Box! (Get 20$ off and free shipping HERE)
  • While it isn’t necessary, planning helps make the most out of healthy lunches! Have all of your ingredients on hand and ready for the week. Use a service like Thrive Market and Amazon Fresh to have your groceries delivered and save time!
  • Make these your own! Add protein to these recipes and adjust ingredients as you see fit. It’s about getting the amount of protein and ingredients that are right for you!

25+ Quick High-Protein Lunches

Low-Carb Mexican Meal Prep Bowls

Healthy Chicken Cobb Salad Recipe

The BEST Easy Avocado Toast Recipe

10-Minute Margherita Pita Bread Pizzas

Meal Prep Southwest Chicken Burrito Bowls

5-Minute Spinach Vegetarian Quesadillas

Avocado Egg Salad Sandwich

Poached Egg & Avocado Breakfast Salad

Easy Healthy Taco Salad w/ Ground Turkey

The Ultimate Green Avocado Smoothie

On-The-Go Tuna Lettuce Wraps (2 Ways)

10-Minute Protein Loaded Nachos

Steak & Potatoes Meal Prep Bowls

Chili Mango Zesty Quinoa Salad

Chocolate Avocado Smoothie

Healthy Sriracha Tuna Stuffed Avocado

The BEST Healthy Breakfast Tacos

Spinach & Mushroom Naan Pizza

Easy Lemon Garlic Shrimp & Quinoa

Turmeric Greek Yogurt Chicken Salad Lettuce Wraps

Broccoli & Chickpea Rainbow Power Bowls

Apple Cinnamon Peanut Butter Breakfast Toast

10-Minute Huevos Rancheros Breakfast Tostadas

Slow Cooker Fiesta Ranch Chicken Wraps

Ground Turkey Pita Pockets

Chickpea Fall Salad

Vegan Turmeric Quinoa Power Bowls

30-Minute Healthy Sloppy Joes Recipe

Avocado Strawberry Spinach Salad

Disclaimer: Please note that some of the links in this post are affiliate links and I will earn a commission if you purchase through those links. These are products that I know, trust, and love!

Protein lunches for work

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