10 High-Protein Lunch Ideas (Easy Vegan)

The Best High-Protein Vegan Lunches Made Easy

If you’re looking for easy vegan high-protein lunch ideas, you’ve come to the right place. Whether you’re meal-prepping for the week or need a quick, nutritious lunch, these recipes are packed with plant-based protein, delicious flavors, and simple ingredients.

Why Focus on High-Protein Vegan Lunches?

• Supports muscle growth and repair
• Helps keep you full and satisfied longer
• Provides essential nutrients for energy and overall health

From protein-packed salads to hearty wraps and nourishing bowls, these 10 vegan lunch ideas will keep you fueled and satisfied. Let’s dive in!

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1. Chickpea Avocado Toast (20g Protein)

A simple yet protein-packed meal, this chickpea avocado toast is perfect for a quick lunch.

Ingredients:

• 1 slice whole grain bread (5g protein)
• ½ cup mashed chickpeas (7g protein)
• ½ avocado (2g protein)
• 1 tbsp hemp seeds (3g protein)
• Lemon juice, salt, and pepper to taste

Directions:

1. Mash the chickpeas and avocado together.
2. Spread over toasted whole grain bread.
3. Sprinkle with hemp seeds and season with lemon juice, salt, and pepper.

2. Tofu & Quinoa Power Bowl (25g Protein)

This hearty grain bowl is a fantastic balance of protein, fiber, and flavor.

Ingredients:

• 1 cup cooked quinoa (8g protein)
• ½ block firm tofu (18g protein)
• ½ cup edamame (9g protein)
• 1 cup mixed greens
• 2 tbsp tahini dressing

Directions:

1. Pan-fry tofu until golden brown.
2. Assemble quinoa, tofu, edamame, and greens in a bowl.
3. Drizzle with tahini dressing.

3. Spicy Lentil Wrap (22g Protein)

A filling and flavorful wrap that’s great for on-the-go meals.

Ingredients:

• 1 whole wheat tortilla (6g protein)
• ½ cup cooked lentils (9g protein)
• ¼ cup hummus (4g protein)
• ½ cup shredded carrots
• ½ avocado
• Spices: cumin, paprika, and garlic powder

Directions:

1. Spread hummus over the tortilla.
2. Add lentils, carrots, and avocado.
3. Sprinkle with spices, wrap, and enjoy.

4. Vegan Tempeh BLT Sandwich (30g Protein)

Tempeh makes the perfect high-protein alternative to bacon in this classic BLT sandwich.

Ingredients:

• 2 slices whole grain bread (10g protein)
• ½ block tempeh (20g protein)
• 1 tbsp tamari or soy sauce
• 1 tsp smoked paprika
• Lettuce, tomato, and vegan mayo

Directions:

1. Slice tempeh and marinate in tamari and smoked paprika.
2. Pan-fry until crispy.
3. Assemble with lettuce, tomato, and vegan mayo on whole grain bread.

5. Protein-Packed Chickpea Salad (18g Protein)

A fresh and light lunch that’s full of flavor.

Ingredients:

• 1 cup chickpeas (14g protein)
• ½ cup diced cucumber
• ½ cup cherry tomatoes
• ¼ cup red onion
• 2 tbsp lemon tahini dressing
• Fresh herbs (parsley or cilantro)

Directions:

1. Mix chickpeas, cucumber, tomatoes, and onion.
2. Drizzle with tahini dressing.
3. Garnish with fresh herbs.

6. Peanut Butter & Chia Overnight Oats (20g Protein)

A sweet and protein-rich lunch for those who love meal-prep options.

Ingredients:

• ½ cup rolled oats (5g protein)
• 1 tbsp chia seeds (3g protein)
• 1 tbsp peanut butter (8g protein)
• 1 cup almond milk
• 1 tsp maple syrup

Directions:

1. Combine all ingredients and refrigerate overnight.
2. Stir and enjoy cold or warm.

7. Vegan Black Bean Chili (28g Protein)

A warm and cozy meal that’s high in protein and easy to batch-cook.

Ingredients:

• 1 cup black beans (15g protein)
• 1 cup kidney beans (13g protein)
• ½ cup diced tomatoes
• ½ cup bell peppers
• 1 tsp chili powder

Directions:

1. Sauté bell peppers, then add beans and tomatoes.
2. Simmer for 15 minutes.
3. Season with chili powder and serve.

8. Edamame & Tofu Stir-Fry (32g Protein)

A quick and easy stir-fry packed with protein.

Ingredients:

• ½ block tofu (18g protein)
• ½ cup edamame (9g protein)
• 1 cup mixed veggies (carrots, bell peppers, broccoli)
• 2 tbsp soy sauce

Directions:

1. Stir-fry tofu until golden brown.
2. Add edamame and veggies.
3. Drizzle with soy sauce and serve.

9. Vegan Pesto Pasta with Nutritional Yeast (24g Protein)

A simple yet satisfying high-protein pasta dish.

Ingredients:

• 1 cup whole wheat pasta (8g protein)
• ¼ cup nutritional yeast (10g protein)
• 2 tbsp pesto
• ½ cup cherry tomatoes

Directions:

1. Cook pasta and mix with pesto.
2. Add cherry tomatoes and nutritional yeast.
3. Serve warm.

10. Quinoa & Avocado Stuffed Peppers (20g Protein)

A nutrient-packed meal perfect for meal prep.

Ingredients:

• 2 bell peppers
• 1 cup quinoa (8g protein)
• ½ avocado
• ¼ cup black beans (6g protein)
• Spices: cumin, garlic powder

Directions:

1. Cut peppers in half and remove seeds.
2. Mix quinoa, avocado, and black beans.
3. Stuff into peppers and bake at 375°F for 15 minutes.

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FAQs

What are the best sources of plant-based protein?

Legumes, tofu, tempeh, quinoa, nuts, and seeds are excellent sources of plant-based protein.

Can I meal prep these vegan lunches?

Absolutely! Most of these meals can be made in advance for easy weekday lunches.

How much protein do I need daily?

Most people need 0.8–1.2g of protein per kg of body weight, depending on activity levels.

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