Healthy Vegetarian Lunch Ideas: 12 Delicious, Portable, and Energizing Plant-Based Meals

Ingredients: 1.5 cups cooked pearled farro, 1 can (15 oz) organic chickpeas (rinsed), 1/2 cup sun-dried tomatoes (chopped), 1/2 cup pitted Kalamata olives, 1 cup English cucumber (diced), 1/2 cup crumbled feta cheese, 3 tbsp extra virgin olive oil, 2 tbsp red wine vinegar, 1 tsp dried oregano, fresh basil.

Preparation Steps:

1. Cook farro in salted boiling water for 15 minutes until pleasantly chewy; drain and allow to cool to room temperature.
2. In a large bowl, whisk extra virgin olive oil, red wine vinegar, oregano, sea salt, and black pepper.
3. Add cooked farro, rinsed chickpeas, sun-dried tomatoes, diced cucumber, and Kalamata olives to the dressing. Toss thoroughly.
4. Fold in crumbled feta cheese and fresh torn basil leaves. Portion into glass containers. Tastes even better after marinating for 24 hours.

Ingredients: 1.5 cups cooked quinoa, 1.5 cups shelled edamame (thawed), 2 cups shredded purple cabbage, 1 grated carrot, 1 red bell pepper (julienned), 3 tbsp natural peanut butter, 2 tbsp tamari, 1 tbsp maple syrup, 1 tbsp lime juice, 1 tsp sesame oil, toasted crushed peanuts.

Preparation Steps:

1. In a small bowl, whisk peanut butter, tamari, maple syrup, lime juice, sesame oil, and 3 tablespoons of warm water until a creamy sauce forms.
2. In a mixing bowl, combine cooked quinoa, edamame, shredded purple cabbage, carrot, and bell pepper.
3. Pour peanut dressing over the salad and toss until completely coated.
4. Garnish with crushed peanuts and green onions. Stays remarkably crisp for up to 4 days in the refrigerator.

Ingredients: 2 large whole wheat or spinach tortillas, 1 can (15 oz) Cannellini beans (rinsed), 3 tbsp basil pesto, 1/2 cup roasted red peppers (sliced), 2 cups fresh baby arugula, 1/4 cup shredded parmesan, lemon juice.

Preparation Steps:

1. In a bowl, coarsely mash Cannellini beans with 1 tablespoon of pesto, salt, pepper, and a squeeze of lemon juice.
2. Warm tortillas for 15 seconds to make pliable. Spread remaining pesto evenly across each tortilla.
3. Layer the mashed bean mixture along the center of each wrap, then top with sliced roasted red peppers, arugula, and shredded parmesan.
4. Tightly fold in sides and roll into compact wraps. Slice diagonally and wrap tightly in parchment paper for zero mess.

Ingredients: 1 can black beans, 1 cup sweet corn, 1 cup cherry tomatoes (halved), 1/2 cup diced red onion, 1/2 cup cotija or feta cheese, 3 cups chopped Romaine lettuce, 1/4 cup cilantro-lime vinaigrette.

Preparation Steps:

1. Pour 2 tablespoons of cilantro-lime vinaigrette into the bottom of two 32-oz wide-mouth Mason jars.
2. Add rinsed black beans directly into dressing, followed by sweet corn, diced red onion, and cherry tomatoes.
3. Add crumbled cheese, then pack tightly with chopped Romaine lettuce on top.
4. Seal airtight. When lunchtime arrives, shake jar inverted into a bowl for a crisp, fresh Mexican salad.

Ingredients: 1.5 cups cooked Puy green lentils, 1 cup roasted red beets (diced), 1/2 cup toasted walnut halves, 1/3 cup goat cheese or vegan feta, 2 cups baby spinach, 2 tbsp Dijon mustard, 2 tbsp olive oil, 1 tbsp apple cider vinegar.

Preparation Steps:

1. Whisk Dijon mustard, olive oil, apple cider vinegar, salt, and black pepper into a sharp French vinaigrette.
2. Toss green lentils and roasted beets with dressing while lentils are slightly warm so they absorb maximum flavor.
3. Portion lentil salad into lunch containers, nestling fresh baby spinach, toasted walnuts, and goat cheese on top.

Ingredients: 1 block (14 oz) extra-firm tofu (pressed and baked into small cubes), 1 cup dry orzo pasta, 1 cup cherry tomatoes (halved), 1/2 cup chopped dill and parsley, 3 tbsp lemon juice, 2 tbsp olive oil, 1/4 cup pine nuts.

Preparation Steps:

1. Cook orzo in salted water until al dente (approx. 9 minutes); drain and rinse briefly with cool water.
2. Bake or pan-sear tofu cubes with oregano and garlic until crispy.
3. Combine orzo, baked tofu, cherry tomatoes, herbs, lemon juice, and olive oil in a wide bowl.
4. Top with toasted pine nuts. Excellent served cold or at room temperature.

Ingredients: 1 can chickpeas, 2 tbsp mayonnaise or tahini, 1 tsp mild curry powder, 2 tbsp dried cranberries or golden raisins, 2 tbsp chopped celery, 4 slices artisan sourdough bread, green leaf lettuce.

Preparation Steps:

1. Rinse and drain chickpeas. Mash roughly with a fork in a mixing bowl until chunky.
2. Fold in mayonnaise or tahini, curry powder, cranberries, chopped celery, salt, and pepper.
3. Spread filling generously between toasted sourdough slices with crisp lettuce leaves.

Ingredients: 6 oz 100% buckwheat soba noodles, 2 cups steamed broccoli florets, 1 cup shelled edamame, 2 tbsp tamari, 1 tbsp rice vinegar, 1 tbsp toasted sesame oil, 1 tsp grated fresh ginger, nori strips, sesame seeds.

Preparation Steps:

1. Cook soba noodles for 4 minutes in boiling water. Immediately drain and wash thoroughly under running cold water to remove starch.
2. Whisk tamari, rice vinegar, sesame oil, and grated ginger.
3. Toss chilled noodles, steamed broccoli, and edamame in sesame dressing.
4. Divide into bento boxes and garnish with nori seaweed strips and toasted sesame seeds.

Ingredients: 1 cup split red lentils, 1 can light coconut milk, 3 cups vegetable broth, 1 cup diced carrots and zucchini, 1 tsp ground turmeric, 1 tsp ground cumin, lemon juice, fresh cilantro.

Preparation Steps:

1. Simmer red lentils, carrots, zucchini, turmeric, and cumin in vegetable broth and coconut milk for 20 minutes until velvety.
2. Stir in fresh lemon juice and sea salt.
3. Pour boiling water into an insulated thermos for 5 minutes to pre-heat, discard water, and immediately ladle in steaming soup. Stays piping hot for 6 hours.

Ingredients: 8 baked falafel balls, 1/2 cup traditional garlic hummus, 1 cup fresh parsley tabbouleh, 1/2 cup pickled turnip or cucumber, 1 whole wheat pita, drizzle of tahini.

Preparation Steps:

1. In a multi-compartment lunch box, place baked falafels in one section, tabbouleh in another, and a generous scoop of garlic hummus in the center.
2. Add pickled cucumbers and quartered whole wheat pita bread.
3. Drizzle tahini over falafels right before eating.

Ingredients: 1 can chickpeas, 2 tbsp hot buffalo sauce, 1 tbsp olive oil, 4 cups chopped Romaine lettuce, 1/2 cup sliced celery, 1/2 avocado (diced), 3 tbsp Greek yogurt ranch dressing.

Preparation Steps:

1. Toss chickpeas in hot buffalo sauce and olive oil; warm in a skillet for 4 minutes to glaze.
2. Assemble salad containers with crisp Romaine lettuce and sliced celery.
3. Top with buffalo chickpeas, diced avocado, and Greek yogurt ranch dressing on the side.

Ingredients: 1.5 cups cooked brown rice, 3 cups cauliflower florets (roasted with paprika), 2 cups massaged curly kale, 1/4 cup pomegranate arils or dried cranberries, 3 tbsp lemon-tahini dressing, 2 tbsp toasted pumpkin seeds.

Preparation Steps:

1. Roast spiced cauliflower florets at 425°F (220°C) for 20 minutes until tender with charred edges.
2. Massage kale leaves with a pinch of salt and olive oil until soft and dark green.
3. Assemble lunch bowls with brown rice, massaged kale, roasted cauliflower, and pomegranate arils.
4. Drizzle with lemon-tahini dressing and top with crunchy pumpkin seeds.