Easy Vegetarian Lunch Ideas for Work (Make-Ahead Recipes)
Looking for easy vegetarian lunch ideas for work? These meal prep-friendly vegetarian recipes are balanced, satisfying, and great for bringing to the office or enjoying at home. From hearty salads and soups to wraps and grain bowls, these nourishing ideas will keep you energized through your busiest days.
Whether you're packing lunch for the office or working from home, these plant-forward meals are here to replace the dreaded sad desk lunch. As a vegetarian dietitian and certified intuitive eating counselor, I focus on creating lunches that are balanced, satisfying, and easy to enjoy without complicating your day.
If you're new to plant-based eating, you might be wondering how to mix things up without relying on the usual deli staples. Or maybe you're not a vegetarian at all and just looking for simple ways to add more plant-forward meals to your week. Even if you've been eating this way for years, we all hit those "what should I make for lunch?" ruts. That's why I put together this collection of my favorite nourishing and easy vegetarian lunches to pack for work. These meals are quick, flavorful, and designed to keep you feeling full and energized.
If you're looking for more recipe inspiration, be sure to check out my collections of Quick Vegetarian Dinners, High-Protein Vegetarian Meals, Plant-Based Meal Prep Ideas, and Veggie Freezer Meals for Batch Cooking. I also have a free guide with more than 100 Nourishing Meal and Snack Ideas that you can access by email.
Overwhelmed by "What's for Dinner?"
Start with my 100+ Vegetarian Meal and Snack Ideas guide for simple, plant-forward inspiration.
What Should a Vegetarian Eat for Lunch?
A satisfying vegetarian lunch can include a variety of plant-based proteins, fiber-rich grains, vegetables, and fats to help you feel full and energized for the rest of the day. Great options include hearty grain bowls with legumes and roasted veggies, veggie-packed wraps or sandwiches with hummus or avocado, soups or stews made with lentils or beans, and make-ahead salads with quinoa, chickpeas, nuts, and flavorful dressings. If you're short on time, leftovers from last night's dinner can also make a great lunch.
Jump to:
- Overwhelmed by "What's for Dinner?"
- What Should a Vegetarian Eat for Lunch?
- Quick Vegetarian Lunches (5 Minutes or Less)
- Which foods are best for packed lunches?
- Tips for Packing Your Lunch
- Make-Ahead Vegetarian Soups
- Make-Ahead Vegetarian Salads
- Meatless Sandwiches and Wraps
- Meal Prep Vegetarian Grain Bowls
- Vegetarian Pasta and Noodles
- Indian-Inspired Vegetarian Curries
- Mexican-Inspired Vegetarian Lunches
- More Vegetarian Hot Lunch Ideas
- FAQ
Quick Vegetarian Lunches (5 Minutes or Less)
Here are a few super easy to make, 5-minute lunches that only require a few ingredients:
- Hummus with vegetables (tomato, cucumber, bell pepper) and feta cheese on pita bread
- Peanut butter and jelly sandwich (I like to use 100% fruit spread)
- Cheese sandwich with lettuce, tomato, onion, and pickles
- Tortilla chips with vegetarian refried beans, guacamole, and pico de gallo (Heat up the refried beans in the microwave and top with cheese for a quick, high-protein dip)
- Avocado toast with sliced tomato and hemp hearts
- Leftovers!
Which foods are best for packed lunches?
The best easy vegetarian lunches to prep ahead of time and bring with you to work are:
- Soup (preferably with a high-protein ingredient like beans or lentils)
- Hearty salads - Find tips and recipe ideas in my Best Filling and Easy Vegetarian Salads for Lunch and Dinner post.
- Sandwiches and wraps
- Pasta
- Curry
- Burritos and tacos
- Casseroles
- Grain bowls
Tips for Packing Your Lunch
- Batch cook a large pot of soup or a casserole every Sunday. Then, portion it into separate, microwave-safe containers that are easy to grab each morning.
- In general, keep dressings in separate containers. This prevents your salad from getting soggy. (If you're looking for homemade salad dressing ideas that you can prep ahead, try my Easy Lemon Tahini Dressing with Garlic or Hot Honey Mustard Vinaigrette Dressing.)
- Separate anything that's supposed to stay crispy, such as tortilla strips, croutons, or roasted chickpeas. I like to use containers with dividers for these types of meals.
- To keep avocados from getting brown, either spritz them with lime juice or pack them whole and slice immediately before eating.
- Coat apple and pear slices with lemon juice to prevent them from browning.
- Some foods (like creamy dressings, sauces, and stews) thicken in the fridge. You may need to stir in a splash of water to thin them out. Start with a spoonful of water and gradually add more as needed.
- Beans and rice are a fantastic option if you're looking for something cheap. Read my Vegetarian Grocery List and Shopping Tips post for more info about eating on a budget.
Make-Ahead Vegetarian Soups
Cook a big batch of one of these vegetarian soup recipes and you'll be set for lunch all week. (Even longer if you stockpile your makings in the freezer.)
When you're choosing an entree soup, look for a mix of fiber from vegetables and grains and plant-based protein from pulses (beans, lentils, chickpeas, and dry peas). This balance will help you feel full and satisfied longer. If a recipe calls for toppings, store them separate from the soup until serving.
Meal Prep Rice Noodle Soup with Tofu
This balanced rice noodle soup comes together in just 15 minutes and is perfect for meal prepping ahead of time. Thin rice noodles, protein-packed tofu, and colorful vegetables are warmed in a vibrant sesame ginger broth that's full of flavor and comfort with very minimal effort.
Tuscan White Bean Soup with Kale
A reader favorite for good reason, this cozy Tuscan White Bean Soup is packed with flavor and nourishing ingredients. It's made with protein-rich white beans, vegetables, and hearty greens simmered in a garlicky, herb-infused broth. This simple, one-pot meal is easy to make ahead and tastes even better the next day. Great for a comforting vegetarian lunch to warm up your work week.
Easy Vegetarian Three-Bean Chili with Corn
This vegetarian bean chili is a great option for a filling, protein-packed work lunch. It reheats beautifully in the microwave and can be portioned into containers and frozen for make-ahead meals. With hearty beans, savory spices, and plenty of fiber, it keeps you energized through the afternoon without feeling heavy. Add toppings like avocado, plain Greek yogurt, cilantro, or a squeeze of lime for extra flavor and nourishment.
Easy Vegetarian Taco Soup with Rice and Beans
This easy vegetarian taco soup is made with rice, beans, veggies, and Mexican-inspired spices. All of the best taco ingredients (don't forget the toppings!) in one comforting bowl.
Vegan Potato Soup with White Beans
This simple, plant-based potato soup with white beans, sun-dried tomatoes, and fresh herbs is ideal lunchtime comfort food. Pack along some crunchy croutons to serve on top for a satisfying work meal.
One-Pot Yellow Split Pea Soup
Simmer mushrooms and protein-rich yellow split peas in an Indian-inspired vegetable broth to make this entree soup recipe. There's lots of spicy flavor from garlic, ginger, turmeric, and coriander.
Instant Pot Black Bean Soup
Cook dry beans, sweet potatoes, and spicy chipotle peppers in your Instant Pot to make this hearty Black Bean Soup. Portion it off into microwave-safe containers for satisfying grab-and-go meals. The homemade crunchy tortilla strips on top are optional but highly recommended!
Vegan Turmeric Lentil Soup
Looking for a vegetarian lunch you can freeze? Make this nutrient-packed turmeric lentil soup in one pot and store it in the freezer for up to six months. Lunch for days!
Creamy Spiced Carrot and Lentil Soup
This easy Carrot and Lentil Soup features a cozy blend of warming spices (lots of garlic and ginger!), along with rich and creamy coconut milk for added texture. Bolstered by protein and fiber-rich red lentils, this naturally vegan bowl is hearty (and nutritious) enough to serve as a complete meal all on its own.
Tomato Barley Soup with Cheesy Roasted Chickpeas
There's nothing more comforting than tomato soup! This Tuscan-inspired version is loaded up with hearty grains, kale, and veggies for ultimate satisfaction. Add vegan cheesy roasted chickpeas on top for crunchy texture and some extra plant-based protein.
Make-Ahead Vegetarian Salads
Trust me, you can make a filling vegetarian salad that isn't boring! Look for balanced recipes with lots of variety. The best salads have a mix of colors, textures, flavors, and nutrients.
Mediterranean Lentil Salad with Feta and Mint
This is an easy and delicious make-ahead salad with Greek-inspired flavors. It's made with protein-packed lentils, tomatoes, cucumber, bell pepper, feta cheese, and fresh herbs tossed in lemony oregano dressing. There is so much flavor and texture in this balanced, make-ahead salad recipe.
Meal Prep Salad with Kale and Brussels Sprouts
This easy Meal Prep Salad stays fresh in the fridge for days, so it's a convenient plant-based option to make ahead for weekday lunches. It's a flavorful mix of kale, shaved Brussels sprouts, diced bell pepper, chickpeas, walnuts, pepitas, and dried cranberries tossed with citrusy tahini dressing.
Shaved Brussels Sprouts Salad with Chickpeas and Lemon Tahini
A truly satisfying salad isn't just a pile of greens-it's a mix of flavors and textures that keep you coming back for more. This Shaved Brussels Sprouts Salad with Roasted Chickpeas and Lemon Tahini Dressing does exactly that. It's crunchy, creamy, hearty, and fresh all at once. It's the kind of salad that actually feels like a full meal and it's anything but boring.
Brussels Sprouts Orzo Pasta Salad
Brussels Sprouts Orzo is a quick and easy vegetarian recipe inspired by the flavors of the Mediterranean. Just toss lemon orzo pasta with chickpeas, feta cheese, Brussels sprouts, and walnuts. Enjoy cold as a pasta salad for an easy lunch to-go.
Summer Strawberry Salad with Chickpeas and Mozzarella
For a fuss-free, five-minute meal for one, try this no-cook Summer Strawberry Salad with chickpeas, mozzarella, and fresh basil tossed in a tangy balsamic dressing. Prep it up to five days in advance!
Easy Pearl Couscous with Chickpeas
This 20-minute easy pearl couscous salad comes together with just one pot and minimal ingredients. Prep it ahead of time for a fast and easy to-go lunch.
Easy Edamame Crunch Salad
Protein-packed edamame tossed with crunchy vegetables, quinoa, peanuts, and spicy peanut dressing. Such a filling and flavorful lunch option!
Meatless Sandwiches and Wraps
Sandwiches and wraps are classic lunch food. They're just so convenient and easy to eat. If you're on the hunt for some meat-free sandwich and wrap options, add these plant-powered ideas to your list.
Tomato Mozzarella Sandwiches with Blueberry Balsamic Reduction
Make this gourmet sandwich whenever you want to impress your coworkers. Fresh mozzarella, juicy heirloom tomatoes, arugula, fresh basil, sliced onion, and a sweet and tangy blueberry-balsamic sauce. So good!
Green Goddess Crunchy Tofu Wrap
This crave-worthy wrap is filled with crispy, breaded tofu and a fresh green goddess romaine salad. It's best enjoyed the same day, so save this recipe for when you're working from home or have a little extra time in the morning. (Waking up a tad earlier is so worth it for this one!)
Vegan Cranberry Chickpea Salad Sandwiches
Creamy chickpea salad with pops of sweet, tart flavor from dried cranberries. These vegan sandwiches make a tasty, meatless alternative to chicken salad and are so easy to prep ahead of time.
Meal Prep Vegetarian Grain Bowls
The options for vegetarian grain bowls are endless. And they're already really well-balanced meals by definition! Just combine cooked grains with a source of plant-based protein (beans, edamame, tofu), colorful produce, and a creamy sauce.
Watermelon Poke Bowls
Watermelon Poke Bowls are a delicious vegan alternative to the original seafood-based dish. This Hawaiian-inspired bowl is made with marinated watermelon cubes, steamed edamame, avocado, nori (a type of seaweed), and rice. Make it up to two days in advance with just 10 minutes of prep work.
Baked Falafel Bowl
This Mediterranean-inspired Baked Falafel Bowl combines whole-grain farro with hearty collard greens, a bright and herbaceous tomato-cucumber salad, cumin-spiked baked chickpea fritters, and a creamy Greek yogurt tzatziki sauce. What more could you ever want?
Vegan Rice Bowls with Roasted Carrots
A balanced and flavorful vegan rice bowl with chickpeas, roasted vegetables, and creamy lemon-tahini sauce. Super filling and delicious.
Fall Harvest Tofu Sweet Potato Bowl
This cozy, make-ahead tofu sweet potato bowl is one of my favorite fall lunch recipes for meal prep. It layers baked todu, caramelized sweet potatoes, hearty kale, and chewy farro, all tossed in a golden maple-turmeric dressing that's full of warm, seasonal flavor. Crunchy pecans and dried fruit add just the right finishing touch. Nourishing, colorful, and deeply satisfying, this bowl tastes just as good reheated for work lunches as it does fresh from the pan.
Vegetarian Pasta and Noodles
Pasta and asian-style noodles are easy to reheat and often taste great cold, too. This makes them ideal for office lunches.
Cook a big batch for dinner and bring leftovers to nosh on the next day. It doesn't get any simpler!
Veggie Pesto Pasta
Veggie Pesto Pasta is a simple, Italian-inspired meal with roasted chickpeas, tomatoes, broccoli, and yellow squash mixed with creamy, pesto-coated pasta. Enjoy it hot or cold for a satisfying lunch on the job.
Vegan Pasta Primavera
Vegan Pasta Primavera is a plant-based version of the classic, Italian-American dish with colorful vegetables tossed in a bright and flavorful lemon cream sauce. Perfect for spring!
15-Minute Easy Edamame Peanut Noodles
Make these Easy Peanut Noodles in just 15 minutes with protein-rich edamame, spinach, and garlicky peanut sauce. Sure to become one of your go-to's!
Indian-Inspired Vegetarian Curries
Indian-inspired curries are another type of meal that works great as a packed lunch. Portion curry into single servings alongside a scoop of rice and reheat when you're ready to eat.
Easy Red Lentil Curry with Sweet Potatoes
You only need a few ingredients like lentils, spinach, sweet potatoes, and coconut milk, to make this recipe, and it works great for meal prep. This coconut curry is thick and creamy, packed with veggies, and mild enough to be kid-approved.
Vegan Tikka Masala
Vegan Tikka Masala is a totally plant-based version of the Indian-inspired dish with yogurt-marinated tofu cooked in a rich and creamy coconut-tomato sauce. This is great if you're looking for something spicy!
Easy Pumpkin Tofu Curry with Coconut Milk
This creamy Pumpkin Tofu Curry is the kind of comforting, vegetable-packed meal that gets even better the next day. It's made with simple pantry ingredients like pumpkin purée and coconut milk, plus tofu for plant-based protein. The result is a fragrant, golden curry that's ideal for meal-prepped lunches during fall. This dish is warming, nourishing, and also naturally vegan.
Mexican-Inspired Vegetarian Lunches
Classic Mexican meals, like burritos and tacos, are lunch staples for a good reason. They're a great way to fill up on fiber- and protein-rich beans, along with a mix of veggies.
Try a Mexican-inspired casserole if you're looking for a comforting recipe you can batch cook over the weekend!
Sofritas Tofu Burrito
The fully loaded, make-ahead vegan burrito you need in your life right now! This Spicy Sofritas Tofu Burrito has it all. Crumbled tofu cooked in a roasted poblano adobo sauce, cilantro-lime quinoa, corn, and creamy mashed avocado. All I can say is YUM.
Root Vegetable Tacos with Sunflower Seed Queso
Looking for a tasty vegetarian lunch without cheese? These root veggie tacos are drizzled with the most delicious dairy-free sunflower seed queso sauce. Make them with any mix of root vegetables you like, such as russet potatoes, sweet potatoes, carrots, and beets.
Mushroom Kale Black Bean Taco Bake
Layers of beans, vegetables, tortillas, and melty pepper jack cheese make this comforting taco casserole a great option for batch cooking in the oven. Slice into individual portions and store in separate microwave-safe containers so you can easily reheat it throughout the week.
More Vegetarian Hot Lunch Ideas
Prep and portion these recipes when you're craving something beyond the typical soup, salad, or sandwich. These recipes also work great as vegetarian dinners. And leftovers make some of the best next-day lunches if you ask me!
Chimichurri Grilled Tofu Skewers
Skewer tofu and vegetable, marinate in Argentinian-inspired chimichurri sauce, and toss on the grill until golden and crispy. Serve this make-ahead vegan lunch with rice or flatbread for a complete meal.
7-Ingredient BBQ Loaded Sweet Potatoes
Roasted sweet potatoes are loaded with sweet and spicy BBQ tempeh and veggies in this simple, meal prep-friendly recipe. (Tempeh is a type of fermented soy food that's packed with plant-based protein!)
Mushroom Goat Cheese Frittata
Everyone loves breakfast for lunch! Sautée mushrooms and spinach and cook with eggs and goat cheese to prep a one-pan, beginner-friendly vegetarian frittata in just about 30 minutes.
One-Pot Butter Beans and Greens
This butter beans recipe is made with lima beans, kale, tomato, garlic, and spices. It's a one-pot vegan lunch that's great for meal prep. Add rice or your favorite grain to make it a complete meal.
FAQ
A balanced, high-protein vegetarian lunch includes a mix of plant-based protein, fiber, and fats for staying power. Try lentil soup with whole grain bread, a quinoa chickpea salad with feta cheese, or a tofu stir-fry with brown rice. Ingredients like beans, lentils, tofu, tempeh, edamame, and Greek yogurt are all excellent vegetarian protein sources. If you're meal prepping, aim to include at least one protein-rich food in every lunch to keep you satisfied throughout the afternoon.
Soups, salads, and grain bowls are some of the best vegetarian lunches for meal prep because they hold up well in the fridge and reheat easily. Think lentil salad, bean chili, veggie-packed curry, or a hearty baked tofu bowl with roasted vegetables. You can also batch-cook grains like quinoa or rice and pair them with different toppings and sauces for variety. If you prefer something warm and cozy, casseroles, burritos, and pasta dishes make great freezer-friendly options.
Vegetarians can enjoy a wide variety of lunch options, from hearty salads and filling soups to sandwiches, pasta, and grain bowls. Common staples include beans, lentils, tofu, tempeh, eggs, and plenty of vegetables and grains. Whether you prefer something hot or cold, vegetarian lunches can be every bit as satisfying and flavorful as their meat-based counterparts.
A good vegetarian meal is one that's simple, satisfying, and nourishing. Try a one-pot lentil curry, roasted vegetable grain bowl, or hearty pasta with chickpeas and greens. These meals are easy to prepare, full of flavor, and can double as either lunch or dinner. Many vegetarian recipes are also meal prep-friendly, which is great for busy weekdays.
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Made the chickpea mason jar salad tonight for lunches tomorrow and it is incredible!
So glad you enjoyed it! Thanks, Lou!