Yes, as the title suggests, this article is all about healthy lunch ideas without meat. Now, there are various reasons why people don’t eat meat and some people are even vegetarian or vegan. But others just prefer to have a meat-free day every once in a while. And that’s just fine!
When you work in an office, eating out is part of the experience. Unfortunately, this can lead to cooking less at home. However, it doesn’t have to be that way. Healthy lunch ideas without meat could make your life a whole lot easier.
Healthy Lunch Ideas Without Meat
1. Chickpea Salad Sandwich
You don’t need eggs to make a satisfying, protein-packed sandwich. The flavorful chickpeas do all the hard work here.
2. Vegan Mac ‘n Cheese
Vegan mac ‘n cheese. Sounds like an oxymoron. Sounds like it’s too good to be true – it’s not.
3. Buffalo Chickpea Sliders
The days of you being jealous of your friends’ Instagram-worthy sliders at the latest summer barbecue are over.
4. Spicy Falafel and Roasted Veggie Naan Sandwich
The recipe replaces the usual pita bread with a garlic naan, which is downright brilliant.
5. Roasted Sweet Potato, Chickpea and Kale Bowls
The tahini dressing used here is the perfect sauce for your salads, grain bowls, and warm bowls.
6. Spicy Black Bean and Quinoa Burritos
7. Vegan “BLT” Sandwich
Crispy slices of eggplant bring the crunch and the smokiness you’re looking for in a great BLT.
8. Red Pepper Cashew Pasta With Roasted Cauliflower
Meal prep this creamy pasta on Sunday and you’re set for at least a few lunches this week.
9. Scallion Pancake Rolls
Genius use of scallion pancakes over here.
10. Curried Potato and Chickpea Salad
Cheap and won’t leave you hungry!11. Spicy Buffalo Chickpea Wraps
The dressing, made with hummus, lemon juice, and maple syrup, takes these wraps to a whole new level.
12. Spicy Sesame Zoodles With Crispy Tofu
Because tofu can be (and is) delicious when you prepare it well.
13. Pasta With Caramelized Sweet Potatoes and Kale
Quick to prep and the perfect lunch to reheat at the last minute.
14. Moroccan Aubergine and Chickpea Stew
Just skip the yogurt and you got yourself an amazing vegan meal.
15. Chipotle White Bean Salad Sandwich
Spicy, crunchy goodness.
16. Chickpea Sunflower Sandwich
Quick and easy yet flavorful and satisfying? Sign me up!
17. 15-Minute Lo Mein
On top of being delicious, this recipe is also super customizable. So, go wild and use any veggie or protein you want.
18. Curry Cauliflower Burrito
These curried cauliflower and rice burritos make for a filling and satisfying lunch.
19. Rosemary Chickpea Salad Sandwich
Like a school lunch, except waayyyy better.
20. Garlic Pasta With Roasted Cajun Cauliflower
Bring some heat to your lunches with with this spicy Cajun cauliflower.
21. Chickpea Spinach Pie With Berbere Spice
For the crust, use vegan puff pastry or phyllo dough.
22. Roasted Cauliflower Tacos With Spicy Romesco Sauce
More proof that the versatile cauliflower is a vegan’s best friend.
10 High-Protein Lunches With No Meat
Whether you’re a full-time vegetarian, or just looking to add a few meatless meals to your routine, it’s important to remember that skipping meat shouldn’t mean skipping protein. “Protein is important to include at every meal, as it helps with satiety so you stay full for longer,” Alissa Rumsey, M.S., R.D., tells SELF. So, even if you’re eating eggs for breakfast and tofu for dinner, you need to eat some protein with lunch, too.
While turkey sandwiches and chicken-topped salads are out, there are tons of vegetarian protein sources to choose from when it comes to packing lunch. Whether you want a soup or stew, a flavor-packed salad, or a make-ahead grain bowl, here are some options to suit any mood.
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1Blissed-Out Thai Salad With Marinated Peanut Tempeh from Minimalist Baker
Tempeh, made from whole, fermented soybeans, is a great way to switch it up if you want a vegetarian protein but are tired of tofu. Get the recipe here.
Per one serving: 441 calories, 21 g protein
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2
Brussels Sprout and Hummus Grilled Cheese from Simply Quinoa
Microwave this grilled cheese sandwich at the office, or just enjoy it cold. Trust us, it’s delicious either way. Get the recipe here.
Per one serving: 530 calories, 20 grams protein
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3
Farro and Spinach Salad With Grapefruit and Goat Cheese
This is NOT a sad desk salad. The goat cheese and grapefruit add some tang, while farro gives extra texture.
Per one serving: 513 calories, 20 grams protei
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4
Smoky Tempeh Burrito Bowls from Minimalist Baker
There are a few different components to these easy lunch bowls — brown rice, smoky tempeh, black beans, and crunchy veggies for toppings — but they’re all super easy to make. Get the recipe here.
Per one serving: 602 calories, 29 grams protein
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5
Tempeh Butternut Squash Bake from Eating Bird Food
This recipe is meant to be a dinner, but the leftover serving tastes even better when it’s reheated the next day, which makes it an ideal packed lunch. Get the recipe here.
Per one serving: 551 calories, 29 grams protein
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6
Sweet Potato Falafel Lettuce Cups
Perfect for lunch or dinner, these lettuce cups are a little sweet, plenty filling, and really fun to eat. If you’re packing them to-go, keep the yogurt separate until you’re ready to eat.
Per one serving: 529 calories, 25 grams protein
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7
Creamy Three-Bean Stew from Amuse Your Bouche
This stew is hearty without being heavy, and it makes enough that you can pack leftovers for lunch! Get the recipe here.
Per one serving: 479 calories, 26 grams protein
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8
Buffalo Chickpea Salad Sandwich from Happy Healthy Mama
Chickpeas mashed with Greek yogurt and cheese are make a cool vegetarian alternative to chicken salad or egg salad. It also kind of tastes like hummus, but better. Get the recipe here.
Per one serving: 377 calories, 22 grams protein
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9
Cauliflower White Bean Soup
White beans and almonds add protein and thickness to this vegetarian soup. Make a big batch, then portion it out so that in the morning, you can just grab lunch and go.
Per one serving: 534 calories, 27 grams protein
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10
Meatless Caesar Salad from Amuse Your Bouche
This meatless salad gets its protein from hard-boiled eggs, cheese, and some Greek yogurt in the dressing. It’s lighter than the original version, but equally delicious. Get the recipe here.
Per one serving: 370 calories, 21 grams protein
7 Delicious And Healthy Meals With No Meat
Because Mondays aren’t the only days you can go meatless.
1. Butternut Squash Chipotle Chili with Avocado
It’s fall. Expect butternut squash to become an important part of your life.
2. Easy Double Bean Burgers with Avocado Basil Cream
3. Tofu and Vegetable Stir Fry
The secret to the perfect stir fry: Roast the tofu separately.
4. Stuffed Acorn Squash
Fill ’em up (with kale, millet, pecans, cranberries and fresh herbs).
5. Parmesan Fusilli with Roasted Chickpeas, Broccoli and Cauliflower
The charred veggies, chickpeas, parmesan combo is out of this world delicious. Use whole wheat pasta and you’ll make this easy dinner even healthier. Recipe here.6. Easy Chickpea Curry with Coconut Rice
Sorry Seamless, you’ve been replaced.
7. Healthy Butternut Squash Mac ‘n’ Cheese
Everyone needs more mac ‘n’ cheese in their life. And vegetables, tbh.
8. Crispy Peanut Tofu & Cauliflower Rice Stir Fry
MMMM CRISPY.
9. Quinoa with Edamame, Parmesan and Egg
You basically take four delicious ingredients and eat them together.
10. Sweet Potato Burrito Smothered in Avocado Salsa Verde
Smother ME in avocado salsa verde please.
11. Curried Roasted Eggplant with Smoked Cardamom and Coconut Milk
Requires a bunch of ingredients and a fair degree of attention, but it keeps well in the fridge so make it once and eat it (at least) twice.
12. Farro Risotto with Acorn Squash and Kale
The perfect warming dinner on a chilly fall day..
13. Tomatoes Stuffed with Corn and Black Beans
OMG don’t tell Pepper.
14. Warm Citrusy Millet Salad with Roasted Fennel and Kalamata Olives
If you’re not eating millet, you’re not really living.
15. Tofu Soba Noodles
If only everything in life was so simple and delicious.
16. Healthy Eggplant and Kale Parmesan
Kale, whole wheat flour, and almond flour just gave this old vegetarian standby a seriously healthy upgrade. Recipe here.
17. Vegan Philly Cheese Sandwich
The recipe says you can sub out the seitan for portobello mushrooms but we say go crazy and use both.
18. Butternut Squash Baked Risotto
Oh hello, beautiful, delicious, and nutritious ONE-POT MEAL.
19. Vegan Chili
Bonus: This one freezes great, too.
20. Light Swiss Chard Frittata
It’s about time someone paid attention to chard.
21. Broccoli Quinoa Burgers
Do quinoa the honor of turning it into a superfood burger.
22. Hearty Chickpea Stew with Pesto
A good vegetarian knows to always, ALWAYS have several cans of chickpeas waiting in the cupboard.
23. Slow Cooker Whole Wheat Pasta e Fagioli Soup
Whole wheat orzo, red beans, plenty of veggies, AND it freezes well. WIN.
24. Quinoa Fried Rice
Something to do with all those [insert any vegetable] in your fridge.
25. Spinach Lentil Soup
Lentil Soup + Cheesy Bread = Perfect Fall Meal.
26. Curry Grilled Vegetables with Chickpeas and Creamy Polenta
Polenta: Delicious, gluten-free, and super inexpensive.
27. 15 Minute Mushroom Stroganoff
12 Vegan Lunch Ideas
Skip the Meat and Dairy For Your Mid-Day Meal
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Vegetarian Black Bean and Hummus Sandwich Wrap
Wraps are always a good option for a lunch to-go or at home. They often taste good cold or at room temperature or can easily be reheated. This black bean and hummus wrap is packed with mushrooms, spinach, corn, and a red pepper hummus for Tex-Mex flavor.
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Vegan Broccoli Quiche
The Spruce Made with tofu, this vegan broccoli quiche has the flavor and texture of an egg quiche. It’s a great high-protein batch lunch—make a whole quiche and pack up slices with salad or soup each day for lunch. A quick reheat and it’s as good as new.
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Dairy-Free Vegan Butternut Squash Soup
Soup is an ideal make-ahead dish, reheats easily, and often tastes even better the second or third day. This butternut squash soup is easy to make and tastes great with vegan bread, salad, or half a sandwich or wrap.
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Raw Vegan Pad Thai Salad
The Spruce You’ll find all of the flavors of pad Thai without meat or noodles in this salad, making it an easy to throw together light lunch. Zucchini noodles are topped with crunchy bean sprouts, bell pepper, and nuts. Add a chili sauce if you like your pad thai salad spicy.
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Vegan Cauliflower and Potato Soup
There’s no need for dairy to make a creamy potato soup. This vegan recipe adds cauliflower to the mix for some natural creaminess and nutrition. Garlic and onion add flavor, and a good vegetable broth will make all the difference. This soup reheats great and
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