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Hello! I’m Anjali. I’m a board certified health coach, author, wife, mom and food lover from the SF Bay area (now living in Seattle, WA!); with a passion for delicious food and a desire to make healthy eating easy, tasty and fun! Learn more about me here and stay for a while!

Anjali Shah

45 High Protein Vegan Lunch Ideas

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If you’re looking to reduce your meat consumption, or are becoming a vegan and are looking for high protein vegan lunch ideas, my 45 easy vegan recipes are just what you need. These dishes are easy to make and make a perfect vegan lunch for work or for enjoying at home!

vegan lunch ideas - Vegan lunch table. Chocolate smoothie bowl, Buddha bowl with tofu, chickpeas and quinoa, lentil soup and toasts on a gray background.

A misconception about vegan dishes is that they lack protein, flavor, substance, and variety, but this couldn’t be further from the truth! The key is knowing all of the different sources of vegan-friendly protein and how to best use them in your cooking. My high-protein vegan lunch recipes are bursting with flavor and color, not to mention all the nutrients you need to stay full until dinnertime. So let’s take a look at these 45 high protein vegan lunch ideas that everyone will love.

Why You’ll Love these High-Protein Vegan Meals

  • Simple Ingredients
  • Easy Vegan Meal Prep Ideas
  • Perfect Option For Busy Weeknight Meals
  • Great Way To Incorporate Plant-Protein

What Is A Vegan Diet?

In case you don’t know what a vegan diet is, it’s a diet that avoids all animal products. This means no dairy or meat products, as well as foods that contain animal products as a part of their production process. This includes things like candy that contains gelatin and mayonnaise that is made with egg yolks. 

Why Do People Become Vegan?

Veganism is a lifestyle choice that many people make for a variety of reasons; from religious beliefs to health reasons and wanting to lessen their personal impact on the environment.

A vegan diet is synonymous with being a healthy way to live because of the emphasis on eating more vegetables and grains, but like any other diet, it needs balance with each of the main food groups. 

Is A Vegan Diet Healthier Than Eating Meat?

Like any type of diet, veganism has the potential to be both healthy and unhealthy depending on what you choose to eat. A vegan diet can be healthy, providing you eat a balanced and varied diet that avoids processed foods, and high sugar and high salt foods where possible. 

In terms of the potential health benefits of a vegan diet, there are advantages to cutting things like red meat out of your diet. These include a reduced risk of heart disease, cancer, and substantial weight gain, which you are at a much higher chance of developing when eating large amounts of red meat. 

Best Vegan Protein Sources

If you’re wondering how to make a high protein vegan lunch, you’ve come to the right place! The key is to incorporate some of these vegan foods that are high in protein into every meal. This, fortunately, isn’t as hard as you might think, as there is a whole range of other protein-rich foods available to vegans and non-vegans alike. Let’s get familiar with some of them!

Soy-Based Protein

Using soy is one of my favorite ways to add protein to any meal. Soy-based proteins such as tofu, edamame, and tempeh all come from soybeans and are a fantastic source of protein for vegan dinners and lunches. Edamame beans are great added to salads and stir-fries, while tofu and tempeh act as ideal meat substitutes to use in veggie burgers, sandwiches, stews, scrambles, curries, stir-fries, and just about any other high protein vegetarian lunch. Tofu and tempeh can be air-fried to create an amazing crunchy texture.


Seitan is a popular protein source for vegans as it is so naturally high in protein. It’s one of the highest protein foods you can find. It resembles meat in terms of appearance and texture when you cook it, meaning it can be used to substitute meat in an array of dishes that traditionally use meat. It can also be sauteed, fried, and baked, so is a really versatile meat substitute too and works well in most lunch or dinner recipes. With so much protein, this source should not be missed!

Please note that seitan is made from gluten, and should be avoided by anyone with gluten intolerances or celiac disease. 


Lentils are one of my favorite high protein vegan sources. They can be used in soups, daals, stews, salads, and even sandwiches like sloppy joes. They are packed with other nutrients such as folate, fiber, and iron. 


Whether it’s kidney beans, black beans, butter beans, white beans, or chickpeas, beans and even refried beans are fantastic sources of protein. They are often my go to when creating a high protein vegan lunch. Similar to lentils, they make great additions to soup dishes, stews, chickpea wraps, and curries, and can easily be made into burgers too which are always a hit with kids! You can even prepare goods with chickpea flour, which has plenty of protein.

Nuts And Seeds

Nuts, nut butters, and seeds are some of my favorite vegan foods because they’re high in protein, high in healthy fats, contain fiber and important vitamins and minerals that are critical for any vegan meal plan. An easy way to add protein to any meal is to just sprinkle some of your favorite crushed nuts on top, or stir in some ground chia seeds or flax seeds into your morning smoothie or overnight oats!

Nutritional Yeast

Many vegans use nutritional yeast for a boost of protein in a variety of dishes, from pasta to soups. It has a cheesy flavor, so it’s a good vegan-friendly cheese substitute. If you’re looking for a way to add a little more protein to your meal in a quick and simple way, then nutritional yeast is what you need. 

Whole Grains  

Certain grains are particularly high in protein, including spelt, sprouted wheat, fluffy quinoa, brown rice and teff. They make great substitutes for wheat or rice so can be used in baked recipes or dishes that typically use rice, and quinoa especially happens to be a complete protein.

vegan lunch ideas - Healthy Homemade Mason Jar Salad with baked vegetables, hummus, tofu and chickpeas. Healthy food, detox, Clean Eating or vegan concept.

What Can I Eat In A Vegan Lunch Instead Of Meat?

  • Meat substitutes in dishes such as burgers, chilis, or sandwiches: Opt for meat substitutes such as vegan meat slices or vegan sausages to use in your sandwiches, swap burgers for bean burgers, and add lentils or beans in your stews.
  • Add protein to your salads in the form of lentils, beans, or tofu.
  • Make a hearty, warming soup that’ll give you lunch for days or feed the whole family on a weekend. This is a great high-protein vegan lunch idea for colder weather too! 

What Makes A Good Vegan Lunch?

When it comes to a delicious high protein vegan lunch, you want to make sure that it’s balanced with the right food groups. Lunchtime is a tough one to master because you want to be full enough to keep you (or your kids) energized for the day ahead, but not so full that you feel sluggish and sleepy. The great thing about vegan lunch recipes is that they aren’t too heavy and won’t leave you feeling too weighed down like a lot of meat dishes can do sometimes. 

Because a vegan diet doesn’t include any animal products, means that you’ll need to find other sources of protein to maintain a balanced diet.

My vegan lunch ideas utilize a range of different protein sources, as well as a variety of vegetables and flavors inspired by Mexican, Indian, and East Asian cuisines to create fun and tasty lunches for the whole family. So if you’re in the mood for a certain cuisine, there’s an easy vegan lunch you can enjoy in under 30 minutes.

Best High Protein Vegan Lunch Ideas By Cuisine

I often take inspiration from Mexican, Indian, and East Asian cuisines for my high protein vegan lunch recipes, because of the large variety of flavors and ideas these cuisines have to offer! Create a delicious meal with added spices!

Mexican-Inspired Vegan Lunch Ideas

Mexican food is a rich and versatile cuisine with a number of dishes that make great lunchtime food. From chilis and enchiladas to a lighter burrito bowl, you won’t miss the meat in these vegan lunch recipes!

chili stuffed peppers with black beans and mushrooms, served on a white plate
Chili Stuffed Peppers with Black Beans and Mushrooms
These chili stuffed peppers are packed with fire-roasted tomatoes, black beans, mushrooms, jalapeño peppers, and the perfect amount of cheese in every bite. They’re a healthy, satisfying, totally delicious and easy weeknight meal!
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vegan enchiladas, fresh out of the oven, served in a casserole dish and topped with green onions and olives
Vegan Enchiladas with Black Beans and Sweet Potatoes
Lip-smacking Vegan Enchiladas are easy to make, delicious, and a real crowd-pleaser. Each enchilada is filled with sweet potatoes, onions, bell peppers, fire-roasted tomatoes, black beans, spices, and they are topped with a 5 minute homemade enchilada sauce! 
View this recipe
Chipotle copycat sofritas in a cast iron skillet topped with cilantro and lime wedges.
Sofritas (Chipotle Copycat Recipe!)
These Chipotle copycat Sofritas are a healthy, vegan-friendly protein alternative with tons of flavor. They’re low sugar, low sodium, spicy, and great for adding to tacos or veggie bowls! 
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bbq jackfruit served in a white bowl with burrito fixings
BBQ Jackfruit Burrito Bowls
This pulled BBQ jackfruit burrito recipe in a bowl is simply incredible and bold in flavor. Made with tender jackfruit, hearty beans, rice, fresh vegetables, and comforting spices, this recipe is the perfect healthy option for meatless weeknight dinners!
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An overhead shot of a grey skillet of vegan chorizo with a wooden spoon.
Vegan Chorizo
This vegan chorizo recipe is the best! It is super flavorful, full of protein, and made with crumbled firm tofu, tomato paste, paprika, and chili powder. Plant-based chorizo has never been easier to make! Naturally gluten-free, perfect for taco night, breakfast burritos, burrito bowls, and so much more!
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vegetarian burrito bowl with black beans, tortilla chips, corn, cheese and lime
Veggie Burrito Bowl (Chipotle Copycat!)
This healthy and easy Vegetarian Burrito Bowl with black beans is packed with goodness and awesome flavors! Inspired by Chipotle's veggie bowl, it’s loaded with jalapeno peppers, black beans, onions, peppers, warm spices, hearty brown rice, sweet corn, and a secret ingredient that makes it extra filling and satisfying!
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easy healthy vegan enchilada casserole recipe in a white baking dish
Vegan Enchilada Casserole
This healthy Vegan Enchilada Casserole is a quick and easy weeknight meal. Packed full of flavor, this Mexican meal is a lightened up version of a family favorite, so you can enjoy it guilt free!
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Overhead shot of a skillet and small white plate of pinto bean casserole.
Pinto Bean Casserole
Our healthy, easy pinto bean casserole is a well-balanced meal the whole family will enjoy! This delicious and healthy one-pot meal is ready in under 30 minutes, making it perfect for when you need to get something on the dinner table in a hurry.
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Vegan quesadillas made with butternut squash and kale topped with pico de gallo on a cutting board.
Vegan Quesadillas
Gooey vegan cheese, crispy tortillas, and a spicy mix of hearty veggies make these vegan quesadillas the BEST you’ll ever eat! Ready in just 30 minutes, these are super easy, healthy, and absolutely delicious!
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Vegan Pozole Rojo
This easy vegan pozole with pinto beans is a delicious Mexican stew that has so much flavor. Ready in just 30 minutes, with rich spices, crunchy veggies, and chewy hominy – this healthy soup is perfect for a quick one-pot meal.
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Chipotle copycat sofritas in a cast iron skillet topped with cilantro and lime wedges.
Sofritas (Chipotle Copycat Recipe!)
These Chipotle copycat Sofritas are a healthy, vegan-friendly protein alternative with tons of flavor. They’re low sugar, low sodium, spicy, and great for adding to tacos or veggie bowls! 
View this recipe

Indian-Inspired Vegan Lunch Ideas

Indian food is nutritious and warming, and full of flavor. It’s also a cuisine that is particularly geared towards a vegan diet, with so many wonderful plant-based dishes to choose from. These vegan and vegetarian recipes can keep you fueled for the day.

Easy sweet potato dahl served in a bowl, garnished with cilantro.
Sweet Potato Dahl
Ready in just one hour, sweet potato dahl is a fast and easy one-pot meal perfect for lunch or dinner! This dahl is made with with warm Indian spices, kale, sweet potatoes, and yellow split peas. It also happens to be vegan, gluten-free, and full of delicious flavors!
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tofu paneer, mattar paneer in a white dish with peas and curry sauce
Matar Paneer (made with Tofu Paneer!)
This healthy version of matar paneer (made with tofu paneer!) is so rich and creamy it pretty much melts in your mouth when you take a bite of it. Made with only five ingredients, you can enjoy gourmet, restaurant-quality Indian food at home in just 20 minutes! 
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Pav Bhaji (or Indian Spiced Vegetarian Sloppy Joes) served on a wooden cutting board with a wheat bun
Pav Bhaji (or Indian Spiced Vegetarian Sloppy Joes)
This Pav Bhaji is the perfect Indian inspired street food, but it has a healthy and nutritional twist that is insanely good. Munching on this Indian spiced vegetarian sloppy joe style sandwich will keep the entire family happy and makes for an easy dinner idea. 
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chana masala served in a silver bowl with yogurt and cilantro
Chana Aloo Masala
This flavorful authentic chana aloo masala recipe is an easy Indian chickpea curry, with warm spices, hearty chickpeas and creamy potatoes! It's naturally gluten-free, vegan, and family friendly too!
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Lentil Cauilflower Curry served in a stainless steel pot with naan, cilantro and rice on the side
Lentil Cauliflower Curry
This delicious lentil cauliflower curry is a nutritious and flavorful vegetarian, vegan, and gluten-free dish! It's so easy to make and leaves you with plenty of leftovers!
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vegan palak paneer served with tomatoes and rice in a white bowl
Vegan Palak Paneer (Healthy Palak Tofu)
This palak tofu recipe is full of spices, creamy and rich, but thanks to light coconut milk and tofu in place of paneer, it’s only about 200 calories for 1/4 of the ENTIRE recipe, and it's gluten-free and vegan friendly too!
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red lentil dahl served in red ramekins topped with cilantro
Red Lentil Dahl (aka Masoor Dal)
Indian Dal (also spelled Dhal or Daal) is a delicious plant-based, yet high protein meal. Warm, comforting, and aromatic, this lightened up red lentil dal contains all of your favorite Indian flavors, minus the oil and fat. Healthy and vegan friendly!
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East Asian-Inspired Vegan Lunch Ideas

From stir-fries to rice dishes, it’s easier than you think to enjoy an East Asian-inspired vegan lunch that’s healthy too. Tofu is an extremely popular source of protein that is usually a hit with kids too! Try out these high-protein vegan recipes for lunch with a kick. 

Tofu fried rice served in a large pan.
Tofu Fried Rice
Makeover takeout at home with this healthy vegan tofu fried rice! This one-pot meal is super satisfying, flavorful, and ready in just 20 minutes. It’s family-friendly, packed with nutrients, and a real crowd-pleaser!
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Meatless low carb vegetarian egg roll in a bowl, served in a white bowl, garnished with green onions.
Vegetarian Egg Roll in a Bowl
We took out the insides of an egg roll, and put them in a bowl! It's easy to make, vegetarian, vegan, gluten-free, keto-friendly, and is ready in just 30 minutes. This vegetarian egg roll in a bowl recipe is a flavorful, healthy one-pan meal that the whole family will love!
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healthy vegetable stir fry recipe served in a white bowl with chopsticks
Frozen Vegetable Stir Fry
This frozen vegetable stir fry recipe is the ultimate Asian dinner made with tofu, vegetables, soy sauce, and red curry sauce! Ready in just 20 minutes, you'll love this healthy and tasty meal that tastes way better than takeout!
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Thai tofu yellow curry with broccoli, potatoes, asparagus and peppers served in a grey bowl.
Tofu Thai Yellow Curry (Vegan!)
This Tofu Thai Yellow Curry is a vegetarian and vegan-friendly makeover of the classic Thai dish you'll find on the menu at your favorite Thai restaurant. It's lighter, healthier, yet still restaurant quality. Ready in just 30 minutes!
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vegan panang curry in a black bowl with fresh herbs and rice
Vegan Panang Curry with Tofu
Sweet and crunchy peanut butter mixed with silky coconut milk for the curry – combined with firm tofu and fresh farmer’s market vegetables make this vegan panang curry recipe a comforting and tasty meal.
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tofu and broccoli stir fry with sesame noodles on a white plate
Tofu Broccoli with Sesame Noodles
Lean protein from the tofu, healthy fats from the sauce, and green veggies make this a winning dish, served with sweet sesame buckwheat noodles.
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Thai peanut curry, served in a white bowl, with rice on the side, garnished with cilantro and lime.
Thai Peanut Curry
This Thai peanut curry makes for an easy weeknight dinner that the whole family will enjoy. Hearty chickpeas, fresh vegetables, and fragrant Thai spices combine together in the most amazing peanut curry sauce. You will love this convenient, healthy recipe that also happens to be vegan, gluten-free, and soy-free too!
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Vegan sweet and sour tofu, served on a white plate with chopsticks.
Sweet And Sour Tofu
This flavorful sweet and sour tofu packed with lots of yummy vegetables is the perfect family-friendly meal. Fragrant garlic, sweet pineapple, crunchy bell pepper, hearty broccoli, crispy tofu pieces and brown rice are tossed in a homemade sweet and sour sauce, making this simple recipe taste even better than takeout!
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Quick Vegan Lunch Ideas For Work

If you’re looking for an easy vegan lunch that you can take on the go to work with you, these salad recipes are quick, great for meal prep, travel well, and are oh-so-tasty. Many of them are low carb too!

roasted cauliflower salad with spinach and chickpeas and kalamata olives, served on a white plate
Roasted Cauliflower Salad with Spinach and Chickpeas
This recipe makes cauliflower the star, roasted to perfection and tossed with a warm dressing, along with some chickpeas for protein, spinach for some greens, and kalamata olives for a nice tangy bite.
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Healthy vegan shawarma wraps with tofu served on blue plates topped with vegan tzatziki sauce.
Vegan Shawarma
This vegan shawarma is stuffed with crispy savory tofu, fresh veggies, and a super creamy vegan yogurt sauce. Everything is tightly tucked into a soft and pliable whole wheat pita bread warmed to perfection. The perfect recipe to make for an easy lunch, or for a busy weeknight dinner!
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Greek pita sandwiches stuffed with veggies, feta, and chickpeas on a white cutting board.
Greek Pita Sandwich
Healthy eating just got a whole lot tastier with this easy Greek pita sandwich recipe! Whole wheat pitas are filled with creamy hummus, crunchy cucumbers, juicy tomatoes, and salty feta for a tangy, refreshing lunch or dinner. The best part? This can easily be made gluten free and vegan, too!
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Indian samosa wraps cut in half and served on a white plate with chutney on the side.
Samosa Wraps
Homemade samosa wraps are filled with spiced potatoes, sweet peas, protein-packed tofu, warm spices and fresh jalapeños all rolled into a soft, whole grain tortilla. They're a copycat version of Amy's Indian Samosa Wrap, but are even tastier than the store bought version! Easy to make, vegan, can be made gluten-free, and totally delicious!
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Vegan Lunch Ideas To Make At Home

If you’re working from home or need a tasty meal to whip up on the weekend, these high protein vegan lunch recipes work great for feeding the whole family, or as meal prep for the week ahead.

Vegan Paella
Vegan paella is comforting, flavorful, and family-friendly. It’s made with cooked brown rice, spicy tofu, earthy mushrooms, veggies, a hint of fresh lemon juice, and the perfect amount of seasonings. It’s so delicious that you won’t miss the meat – I promise!
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Easy vegan pasta primavera served on a white plate.
Vegan Pasta Primavera
Delicious vegan pasta primavera will knock your socks off with its incredible flavors. Tender pasta is combined with loads of fresh veggies, tossed in a rich marinara sauce, and is seasoned to perfection. The best part: you can whip up this family-friendly meal in just 25 minutes!
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Easy vegan black bean soup, served in a grey bowl, garnished with cilantro, lime, avocado, crema, and corn chips.
Vegan Black Bean Soup
This healthy vegan black bean soup is the perfect one-pot meal for an easy weeknight dinner. Made with everyday ingredients you likely have on hand, this is a convenient recipe the entire family will love. It is gluten-free, grain-free, and ready in just 30 minutes!
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Tuscan Bean Stew with Whole Wheat Pasta, topped with parmesan cheese and served in a ceramic bowl
Tuscan Bean Stew with Whole Wheat Pasta
This Tuscan Bean Stew is hearty, spicy, healthy and satisfying. Full of veggies, beans, and whole wheat pasta it's a high protein, high fiber, delicious meal that's done in 30 minutes.
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Vegan sweet and sour tofu, served on a white plate with chopsticks.
Sweet And Sour Tofu
This flavorful sweet and sour tofu packed with lots of yummy vegetables is the perfect family-friendly meal. Fragrant garlic, sweet pineapple, crunchy bell pepper, hearty broccoli, crispy tofu pieces and brown rice are tossed in a homemade sweet and sour sauce, making this simple recipe taste even better than takeout!
View this recipe
Crispy naan bread pizza topped with mozzarella and basil, on a wooden cutting board.
Naan Bread Pizza
Naan bread pizza is a simple yet delicious take on pizza night! Just spread marinara on naan bread, sprinkle with your favorite toppings, and bake until the edges are golden brown and the cheese is bubbly! Ready to eat in less than 15 minutes!
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easy, authentic, healthy, vegetarian and vegan philly cheesesteak recipe on a white plate
Vegan Philly Cheesesteak Recipe
Enjoy a plant-based version of the iconic Philly cheesesteak. These vegan Philly cheesesteak sandwiches are made with homemade beef seitan, topped with melted vegan cheese, and piled high with sauteed onions and green peppers. The perfect game day food!
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healthy easy meatless vegetarian and vegan frittata recipe in a cast iron skillet
Vegan Frittata
This easy vegan frittata without eggs is crispy on the outside, tender and moist on the inside, and tastes just as good as a regular egg frittata! It's great for meal prep, and works as a healthy breakfast, lunch, or light dinner. It's also a great base recipe that you can change up in so many different ways. You definitely will not miss the eggs in this vegan breakfast frittata recipe!
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healthy easy vegan air fryer tempeh recipe on a white plate with greens
Air Fryer Tempeh
This easy, satisfying, flavorful air fryer tempeh is a delicious way to make crispy and smoky tempeh! It’s perfect for adding to other meals or eating for a snack with dipping sauce. Tempeh cubes are marinated and then cooked in the air fryer until crispy. Naturally gluten-free and vegan too!
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Roasted pumpkin quinoa salad on a white serving platter.
Roasted Pumpkin Salad
This roasted pumpkin salad is flavorful, comforting, and super healthy! It's made with wholesome ingredients like pumpkin, quinoa, kale, and arugula that come together in the most delicious way! It's perfect as a side dish but hearty enough to be a main meal too. And, it is naturally gluten-free and vegan friendly!
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healthy low calorie meatless vegan hamburger helper recipe on a white plate
Vegan Hamburger Helper
Enjoy this childhood favorite with all the nostalgia, but none of the meat. Vegan hamburger helper is an easy one-pot dish that whips up in 25 minutes! This plant-based recipe is meatless and worlds better than the boxed version. Perfect for busy nights or when you're craving cheesy pasta!
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easy vegetarian black eyed peas recipe - vegan hoppin john on a white plate
Vegetarian Black Eyed Peas Recipe
This vegetarian black eyed peas recipe for Hoppin' John is a healthy and meatless version of the southern classic. Onions, bell pepper, celery, and kale are sautéed in spices with black eyed peas and a smoky finish served with brown rice. It’s a complete meal in one pan!
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Vegan white bean chili topped with avocado, jalapeno slices and lime in a white bowl with a spoon.
Vegan White Bean Chili
This hearty vegan white bean chili is jam-packed with plant-based protein, creamy potatoes, warm spices, and a little bit of heat! It's easy to make, easy to freeze, and kid-friendly. Naturally dairy-free, vegan, and gluten-free.
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High Protein Vegan Lunch Recipes (For Kids’ School Lunch)

If you’re trying to reduce your family’s meat consumption or are raising your kids on a vegan diet, try these kid-friendly vegan lunch ideas that are easily packed up for school and are sure to please even the pickiest eaters!

Vegan black bean tacos with beans, avocado, veggies, and cilantro, served on a white plate.
Vegan Black Bean Tacos
These healthy and delicious vegan black bean tacos are great for an easy weeknight meal. Packed with beans, veggies, spices, and toppings of your choice, they’re full of flavor, ready in 30 minutes, and perfect for the whole family!
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Homemade easy falafel wrap recipe on a white plate.
Falafel Wrap Recipe
This delicious falafel wrap recipe is healthy comfort food at its best! These crispy falafel patties are baked instead of fried, then wrapped in a whole wheat pita and topped with spinach, tomato, and a creamy hummus sauce. Vegan, easy to make gluten free, and totally family-friendly!
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High Protein Vegan Meals FAQs

How Much Protein Do You Need Each Day?

There are different amounts of protein recommended per day depending on whether you’re male or female, and whether you are trying to build muscle. In general, men are recommended to have 56 grams of protein or more per day. Women are recommended to have 46 grams of protein or more per day.

The challenge with vegan protein sources is that you want to make sure you get a variety of different plant proteins to make sure you have all of the essential amino acids to create a complete protein on a daily basis.

So it’s important to make sure you get enough protein each day by incorporating plant protein in each meal. Add protein powder to your morning smoothie. Sprinkle hemp seeds on your salad. Spread peanut butter on your morning toast. Including high protein ingredients in each meal will make it easy to ensure you have an adequate protein intake each day!

What vegan foods are high in protein and low in carbs?

Soy based foods (tofu, tempeh, edamame) and seitan are the highest in protein and the lowest in carbs – making them a great option for a low carb vegan diet.

How can vegans get 200g of protein in a day?

Can you eat high protein as a vegan? Yes, of course! Here are my tips to getting to over 200g of protein daily on a vegan diet:

1) Start with a healthy, protein rich breakfast such as a smoothie made with vegan protein powder (2 scoops can get you 40 grams of protein), nut butter (8 grams of protein for 1 serving), silken tofu (4 grams of protein for 1 serving), your favorite fruits + an assortment of veggies (veggies like broccoli are high in protein), and unsweetened soy milk (8 grams of protein for 1 serving) = 60 grams.

2) Snack: Enjoy a vegan protein bar (20 grams protein)

3) Lunch: Make a high protein vegan salad – which includes tempeh cubes, nuts, seeds, edamame and other beans (depending on how much you add, can come to about 60 grams of protein)

4) Dinner: Make a seitan veggie burger and serve it with another high protein vegan smoothie (with protein powder) on the side! (60 grams protein)

Looking For More Vegan Recipes?

I’ve given you 45 high-protein vegan lunch ideas, but for breakfast and dinner options, as well as sweet treats, check out my full range of vegan recipes here! And if you’re just starting out on a vegan diet, check out my 50 beginner vegan recipes here and 50 vegan gluten free dessert recipes here!

If you have tried any of these vegan recipes, or any other recipe on my blog, then please rate it and let me know how it turned out in the comments below! You can also FOLLOW ME on FACEBOOK, TWITTER, INSTAGRAM, and PINTEREST to see more delicious, healthy, family-friendly food!

16 responses to “45 High Protein Vegan Lunch Ideas”

  1. What a great round up of recipes! Definitely going to be giving these a try; looks too good to pass up!5 stars

  2. Such a wonderful collection of lunch ideas! I especially love the Vegan Palak Paneer and Thai Peanut Curry with Chickpeas.5 stars

  3. So glad there are alot of choices here for my kids lunches. I try to give them more healthier meals and this helps alot. I’m sure they’ll like the vegan hamburger helper!5 stars

  4. I love a good vegan recipe for lunch ideas. Thanks for the great variety in this list! Perfect for summer meals.5 stars

  5. Amazing recipes and superb combinations. Love that they are veg and all so interesting, unique and easy to make too. Thanks for such a vast collection.5 stars

  6. Yum! All these options look delicious. Apple Walnut Salad looks especially delicious for lunch.5 stars

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