What to eat for lunch that's high-protein and vegetarian?

Great options include lentil bowls, tofu wraps, chickpea salad sandwiches, and white bean avocado toast. These meals are easy to prep and deliver 20–30g of protein per serving.

How to get 30g of protein in a vegetarian lunch?

Mix and match high-protein ingredients like 1 cup lentils (18g), 2 boiled eggs (12g), or ½ cup cottage cheese (14g). Add hemp seeds or Greek yogurt to complete the meal. One example: lentil salad + eggs + tahini dressing = 32g.

What’s a good high-protein vegetarian lunch for work?

Try no-heat meals like a white bean sandwich, lentil-quinoa bowl, or black bean wrap. They hold well, require no reheating, and provide lasting energy.

What vegetarian food has the most protein?

Tempeh and seitan top the list, with up to 21g of protein per 3 oz. Lentils, chickpeas, tofu, and Greek yogurt are also excellent sources.

How much protein is in one egg?

Each large egg contains around 6 grams of protein. Two eggs with toast and hummus make a quick vegetarian lunch with over 18g of protein.

High Protein Vegetarian Lunch: 7 Amazing No-Cook Ideas

Name: no-cook chickpea avocado wrap
Prep time: 5 min
Total time: 5 min
Cuisine: Vegetarian
Ingredients: 1 cup canned chickpeas, rinsed and mashed; 1/2 avocadon1 tbsp tahini; 1 tbsp lemon juice; 1/4 tsp garlic powder; 1/4 tsp salt; 1/2 cup shredded carrot; 1/2 cup baby spinach; 1 whole wheat tortilla

Description

This simple, no-cook chickpea avocado wrap is packed with plant-based protein, fiber, and flavor. Perfect for work lunches or busy days.

Ingredients

Scale

1 cup canned chickpeas, rinsed and mashed
1/2 avocadon1 tbsp tahini
1 tbsp lemon juice
1/4 tsp garlic powder
1/4 tsp salt
1/2 cup shredded carrot
1/2 cup baby spinach
1 whole wheat tortilla

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Instructions

Mash chickpeas and avocado in a bowl.
Stir in tahini, lemon juice, garlic powder, and salt.
Spread onto the tortilla.
Top with carrots and spinach.
Wrap tightly and slice in half.

Notes

Wrap can be made up to 24 hours in advance and stored in fridge.
Add hemp seeds or boiled egg for extra protein.

Prep Time: 5min
Category: Lunch
Method: No-cook
Cuisine: Vegetarian

Nutrition

Serving Size: 1 wrap
Calories: 350g
Sugar: 4g
Sodium: 380mg
Fat: 14g
Saturated Fat: 2g
Unsaturated Fat: 11g
Trans Fat: 0g
Carbohydrates: 38g
Fiber: 10g
Protein: 15g
Cholesterol: 0mg