Eating a plant-based diet doesn’t mean sacrificing protein! With smart food choices and creative meal prep, you can easily hit 30g or more of protein per meal. Whether you’re a fitness enthusiast, a busy professional, or simply looking to increase your plant-based protein intake, these high protein vegan lunch recipes will fuel your day with nutrient-dense, satisfying meals.
Many people assume that getting enough protein on a vegan diet is difficult, but that’s a myth! With the right ingredients and food combinations, you can easily hit 100g+ of protein per day by incorporating high protein vegan lunch recipes that are both delicious and nutritionally balanced.
This guide will walk you through:
✔️ Essential plant-based protein sources to build balanced meals
✔️ Easy, delicious lunch recipes with at least 30g of protein each
✔️ Meal prep tips to save time and stay consistent
✔️ Common vegan protein myths—debunked!
Let’s dive into the best high-protein vegan lunch recipes that will keep you energized throughout the day!
Table of Contents
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How to Get 30g+ Protein Per Meal on a Vegan Diet
Protein is essential for muscle repair, energy, and overall health. Since plant-based proteins vary in amino acid composition, it’s important to combine different sources for a complete protein profile. By incorporating a variety of high protein vegan lunch recipes, you can ensure you’re getting a balanced mix of amino acids.
Best Plant-Based Protein Sources
✔️ Tofu & Tempeh (15-20g per serving) – Complete proteins packed with all nine essential amino acids.
✔️ Lentils & Chickpeas (15-18g per cup) – Excellent for salads, curries, and soups.
✔️ Quinoa & Buckwheat (8-10g per cup) – Naturally gluten-free complete proteins.
✔️ Edamame & Green Peas (14-16g per cup) – Great for stir-fries and grain bowls.
✔️ Hemp Seeds, Chia Seeds & Almonds (8-12g per ounce) – Ideal for toppings and protein boosts.
How to Build High-Protein Vegan Meals
✔️ Pair grains & legumes: Quinoa + Black Beans = Complete Protein
✔️ Use protein-rich toppings: Hemp seeds, tahini, peanut butter
✔️ Incorporate plant-based protein powder into smoothies, dressings, and oatmeal
📌 Related: Need quick, meal-prep-friendly options? Check out Vegan Lunch Recipes for Work for easy high-protein meals on the go!
10+ High Protein Vegan Lunch Recipes (Each 30g+ Protein)
🥗 1. Spicy Chickpea & Quinoa Bowl (32g protein)
| Ingredient | Amount | Notes |
|---|---|---|
| Chickpeas | 1 cup | Cooked or canned (drained) |
| Quinoa | ½ cup | Cooked |
| Spinach | 1 cup | Fresh or steamed |
| Hemp seeds | 2 tbsp | Adds texture & extra protein |
| Tahini Dressing | 2 tbsp | High-protein & creamy flavor |
| Paprika & Cumin | 1 tsp each | Enhances the flavor |
🔹 Instructions:
1️⃣ Mix chickpeas, quinoa, and spinach in a bowl.
2️⃣ Drizzle tahini dressing and sprinkle hemp seeds.
3️⃣ Season with paprika and cumin for extra depth.
💡 Pro Tip: Add grilled tempeh for an extra 8-10g of protein!
🥑 2. Creamy Avocado & Edamame Toast (30g protein)
| Ingredient | Amount | Notes |
|---|---|---|
| Whole grain bread | 2 slices | High fiber, protein-rich bread |
| Avocado | ½ medium | Provides healthy fats |
| Edamame | ½ cup | Shelled and cooked |
| Hemp seeds | 1 tbsp | Adds additional protein |
| Lemon juice | 1 tbsp | Enhances freshness |
| Salt & Pepper | To taste | Adjust seasoning as needed |
🔹 Instructions:
1️⃣ Mash avocado and mix with lemon juice, salt, and pepper.
2️⃣ Spread the mixture on toasted whole grain bread.
3️⃣ Top with edamame and sprinkle hemp seeds for extra protein.
💡 Pro Tip: Pair with a protein smoothie made from almond milk, pea protein powder, and chia seeds to boost total protein intake.
📌 Related: Looking for more protein-packed vegan bowls? Check out High Protein Lunch Bowl Recipes for easy, balanced meals!
🥣 3. Lentil & Kale Power Soup (34g protein)
| Ingredient | Amount | Notes |
|---|---|---|
| Green lentils | ½ cup | Rinsed and drained |
| Kale | 1 cup | Chopped |
| Carrots | ½ cup | Adds natural sweetness |
| Onion & Garlic | 1 small onion, 2 cloves | Enhances taste |
| Vegetable broth | 2 cups | Low sodium preferred |
| Cumin & Turmeric | 1 tsp each | Adds warmth and spice |
🔹 Instructions:
1️⃣ Sauté onions and garlic in a pot, then add lentils, carrots, and spices.
2️⃣ Pour in broth and simmer for 20-25 minutes until lentils soften.
3️⃣ Stir in kale and cook for another 5 minutes before serving.
💡 Pro Tip: Blend half the soup for a creamier texture while keeping some lentils whole for bite.
How Can Vegans Get 100g-140g Protein Per Day?
If you need 100g+ of protein daily, it’s important to spread protein intake throughout the day.
Sample High-Protein Vegan Meal Plan (100g Protein)
✅ Breakfast (35g protein)
- Chia pudding with almond butter & hemp seeds
- Smoothie with pea protein powder & oats
✅ Lunch (30g protein)
- Spicy Chickpea & Quinoa Bowl (Recipe above!)
✅ Dinner (35g protein)
- Tofu & Edamame Stir-Fry with brown rice
💡 Pro Tip: Include protein-rich snacks like roasted chickpeas, almonds, and hummus with veggies to reach your goal.
More High Protein Vegan Lunch Recipes (30g+ Protein Each)
🥙 4. Tofu & Black Bean Burrito Bowl (36g protein)
| Ingredient | Amount | Notes |
|---|---|---|
| Firm Tofu | ½ block (150g) | Pressed & cubed |
| Black Beans | 1 cup | Cooked or canned, drained |
| Brown Rice | ½ cup | Cooked |
| Avocado | ½ medium | Adds healthy fats |
| Corn | ¼ cup | Sweet & crunchy addition |
| Salsa | 2 tbsp | Adds freshness & flavor |
| Cilantro | To taste | For garnish |
🔹 Instructions:
1️⃣ Pan-fry tofu cubes until golden brown.
2️⃣ In a bowl, layer rice, black beans, corn, and tofu.
3️⃣ Top with avocado, salsa, and fresh cilantro.
💡 Pro Tip: Swap brown rice for quinoa to increase protein content.
📌 Related: Need meal-prep-friendly vegan bowls? Check out Easy Vegan Meal Prep Recipes to stay on track with your nutrition goals!
🥢 5. Edamame & Peanut Noodle Stir-Fry (35g protein)
| Ingredient | Amount | Notes |
|---|---|---|
| Whole Wheat Noodles | 1 serving (75g) | Higher protein than white noodles |
| Edamame | ½ cup | Shelled, cooked |
| Carrots & Peppers | ½ cup each | Adds crunch and vitamins |
| Peanut Butter | 2 tbsp | Base for the sauce |
| Soy Sauce | 1 tbsp | Enhances umami flavor |
| Ginger & Garlic | 1 tsp each | Adds depth |
| Sesame Seeds | 1 tsp | Extra texture & protein |
🔹 Instructions:
1️⃣ Cook noodles, then rinse under cold water.
2️⃣ In a pan, sauté garlic, ginger, carrots, and peppers.
3️⃣ Mix peanut butter, soy sauce, and sesame oil for a creamy sauce.
4️⃣ Toss noodles with sauce, add edamame, and top with sesame seeds.
💡 Pro Tip: Add cubed tempeh for an additional 10g of protein per serving.
🥣 6. Protein-Packed Lentil & Walnut Salad (33g protein)
| Ingredient | Amount | Notes |
|---|---|---|
| Green Lentils | ¾ cup | Cooked |
| Walnuts | ¼ cup | Adds healthy fats & crunch |
| Cherry Tomatoes | ½ cup | Sweet, juicy flavor |
| Cucumber | ½ cup | Hydrating & refreshing |
| Olive Oil | 1 tbsp | For dressing |
| Lemon Juice | 2 tbsp | Enhances flavor |
| Parsley | To taste | Fresh garnish |
🔹 Instructions:
1️⃣ Cook lentils and let them cool.
2️⃣ Mix all ingredients in a bowl and toss with lemon juice and olive oil.
3️⃣ Sprinkle walnuts on top for added texture.
💡 Pro Tip: Serve with a slice of high-protein whole-grain bread for extra fiber and energy.
📌 Related: Need more plant-based protein hacks? Read Vegan Protein Sources for Athletes to maximize your intake!
How to Meal Prep high protein vegan lunch recipes
✔️ Batch Cook Grains & Beans: Prepare quinoa, lentils, and chickpeas ahead of time for your high protein vegan lunch recipes.
✔️ Pre-Chop Vegetables: Store them in airtight containers for quick use in high protein vegan lunch recipes.
✔️ Use Versatile Proteins: Keep tofu, tempeh, and edamame on hand for easy meal assembly in high protein vegan lunch recipes.
✔️ Make Sauces in Advance: Prepare peanut sauce, tahini dressing, or hummus for quick flavor boosts in high protein vegan lunch recipes.
✔️ Store Properly: Use glass meal-prep containers to keep high protein vegan lunch recipes fresh for up to 4-5 days.
FAQs: Answering Common Questions About High-Protein Vegan Lunches
How Can I Get 30g of Protein in a Vegan Meal?
Reaching 30g of protein per meal on a vegan diet is easier than many people think. The key is to combine multiple protein sources to ensure a well-balanced amino acid profile in your high protein vegan lunch recipes.
✔️ Pair legumes with whole grains – Lentils + quinoa, black beans + brown rice, or chickpeas + whole-wheat pita form complete proteins in high protein vegan lunch recipes.
✔️ Add plant-based protein powder – A scoop of pea or hemp protein in a smoothie, dressing, or soup can add 15-20g of extra protein to your high protein vegan lunch recipes.
✔️ Use high-protein toppings – Hemp seeds, chia seeds, pumpkin seeds, or nutritional yeast can boost protein by 5-10g per serving in high protein vegan lunch recipes.
✔️ Incorporate protein-rich vegetables – Spinach, kale, Brussels sprouts, and mushrooms all contribute small but significant amounts of protein in high protein vegan lunch recipes.
📌 Example Meal: A high protein vegan lunch recipe like a chickpea and quinoa power bowl with tahini dressing, roasted vegetables, and hemp seeds easily reaches 30g of protein.
How Can Vegans Get 140g of Protein a Day?
Getting 140g of protein per day on a vegan diet requires strategic meal planning and consistent protein sources throughout the day. Here’s how:
✔️ Spread protein intake across meals and snacks – Instead of relying on one protein-heavy meal, aim for 30-40g per meal + 10-15g per snack.
✔️ Include protein-dense plant foods – Tempeh, tofu, lentils, chickpeas, quinoa, and seitan are excellent sources.
✔️ Use high-protein substitutes – Soy milk (8g per cup) instead of almond milk (1g per cup), seitan (25g per serving) instead of jackfruit (2g per serving).
✔️ Leverage protein supplements – Blending pea protein powder into a smoothie can provide 20g of additional protein.
📌 Example Day for 140g of Protein:
✅ Breakfast: Chia pudding with hemp seeds & peanut butter (25g)
✅ Lunch: Quinoa & Black Bean Bowl (30g)
✅ Dinner: Tofu Stir-Fry with Brown Rice (35g)
✅ Snacks: Roasted chickpeas, almond butter, edamame, or hummus with veggies (50g combined)
By following high protein vegan lunch recipes with legumes, grains, and tofu-based dishes, reaching 140g of protein daily is 100% achievable.
What Can I Eat for Lunch That Has a Lot of Protein?
A high-protein vegan lunch recipe should contain a protein source, fiber-rich vegetables, and a healthy fat to ensure it’s nutritious and filling.
✔️ Quinoa & Chickpea Power Bowls – High in protein, fiber, and iron.
✔️ Tofu Stir-Fry with Edamame & Peanut Sauce – A balanced meal with plant-based protein and healthy fats.
✔️ Lentil & Walnut Salads – Lentils provide 18g of protein per cup, while walnuts add omega-3s.
✔️ Tempeh Wraps with Hummus & Veggies – Whole wheat wraps + tempeh = 30g+ of protein.
✔️ Seitan Tacos with Black Beans & Avocado – Seitan contains 25g of protein per serving, making it a muscle-building powerhouse.
📌 Meal Prep Tip: Cook large batches of lentils, tofu, and quinoa to make meal prep faster and ensuring every lunch is high in protein.
Is Tofu a Complete Protein?
Yes! Tofu is a complete protein, meaning it contains all nine essential amino acids required for muscle growth and repair.
✔️ One serving (150g) of tofu provides 15-20g of protein.
✔️ Firm tofu has more protein than soft tofu (go for firm or extra-firm).
✔️ Marinate tofu for better flavor, then bake, pan-fry, or grill it.
📌 Best Uses: Tofu scrambles, stir-fries, baked tofu, curries, and bowls all make great high-protein vegan lunch recipes.
What Does 100g of Protein Look Like for a Vegan?
To hit 100g of protein on a vegan diet, you need a mix of high-protein meals and snacks.
✅ Breakfast: Chia pudding with hemp seeds + peanut butter (25g)
✅ Lunch: Quinoa & Black Bean Bowl (30g)
✅ Dinner: Tofu Stir-Fry with Brown Rice (35g)
✅ Snacks: Roasted chickpeas, almond butter, and protein smoothies (10g)
💡 Pro Tip: If you’re struggling to hit your target, incorporate seitan, tempeh, or edamame, which are among the most protein-dense vegan foods.
What Are the Best High-Protein Vegan Lunch Recipes for Muscle Growth?
For muscle-building, you want meals rich in protein and complex carbs to support recovery and energy levels.
✔️ Tempeh & Quinoa Stir-Fry – 35g protein, great for post-workout recovery.
✔️ Lentil & Sweet Potato Curry – High in iron, fiber, and protein.
✔️ Vegan Protein Pancakes – Made with oats, pea protein, and almond butter for a balanced meal.
✔️ Vegan Buddha Bowl with Edamame & Tahini Dressing – Packed with healthy fats and protein.
✔️ Chickpea & Spinach Pasta with Nutritional Yeast – High in B vitamins and protein.
📌 Pro Tip: To optimize muscle protein synthesis, aim for 20-30g of protein per meal with a good source of healthy fat (avocado, tahini, nuts) for better absorption.
How Can I Make Meal Prep Easier for High-Protein Vegan Lunches?
Meal prepping high protein vegan lunch recipes can save time and effort throughout the week.
✔️ Batch Cook Grains & Legumes – Prepare quinoa, lentils, chickpeas, or black beans in advance.
✔️ Marinate & Bake Tofu/Tempeh – Having pre-cooked protein sources makes meal assembly faster.
✔️ Store Meals in Glass Containers – Keeps food fresher longer.
✔️ Use Mason Jars for Salads – Layer ingredients to prevent sogginess.
✔️ Make Large Batches of Sauces – Peanut sauce, hummus, and tahini dressing add flavor & protein.
📌 Example Weekly Prep:
- Monday: Cook a batch of lentils, quinoa, and chickpeas
- Tuesday: Prep baked tofu & roasted veggies
- Wednesday: Make a big jar of peanut sauce
- Thursday: Assemble meal-prep bowls with different flavors
- Friday: Blend a high-protein smoothie for extra protein intake
By prepping in advance, you’ll always have delicious, high protein vegan lunch recipes ready to enjoy!
Print🥯 High-Protein Vegan Bagel Sandwich
- Total Time: ~10 minutes
- Yield: 1 high-protein meal 1x
Description
This High-Protein Vegan Bagel Sandwich is a delicious and filling lunch packed with plant-based protein. Featuring creamy hummus, crispy tofu, and nutrient-dense toppings, this sandwich provides 35g+ of protein to keep you energized throughout the day. Whether you’re a fitness enthusiast or just looking for an easy high-protein vegan lunch, this bagel sandwich is a must-try!
Ingredients
- 1 whole grain bagel (10g protein)
- ½ block firm tofu (150g) (20g protein)
- 2 tbsp hummus (4g protein)
- 1 tbsp hemp seeds (3g protein)
- ½ avocado, sliced (2g protein)
- ½ cup spinach (1g protein)
- ½ cup shredded carrots (1g protein)
- Salt & pepper, to taste
- 1 tsp olive oil (for pan-frying the tofu)
- ½ tsp smoked paprika & garlic powder (for seasoning the tofu)
Instructions
1️⃣ Prepare the tofu – Slice the tofu into a slab that fits your bagel. Pat dry and season with smoked paprika, garlic powder, salt, and pepper.
2️⃣ Pan-fry the tofu – Heat olive oil in a pan over medium heat. Cook the tofu for 3-4 minutes per side until golden brown and crispy.
3️⃣ Toast the bagel – Lightly toast your whole grain bagel for extra crunch.
4️⃣ Assemble the sandwich – Spread hummus on both halves of the bagel.
5️⃣ Layer the toppings – Add spinach, shredded carrots, avocado slices, and pan-fried tofu.
6️⃣ Sprinkle with hemp seeds – For an extra protein boost and nutty flavor.
7️⃣ Serve & enjoy!
💡 Pro Tip: Want even more protein? Add a scoop of plant-based protein powder to a smoothie as a side drink.
Notes
✔️ Switch it up! Use tempeh instead of tofu for an even denser protein source.
✔️ Add extra crunch! Sprinkle with sunflower seeds or chopped nuts.
✔️ Go spicy! Add Sriracha or red pepper flakes for a heat kick.
- Prep Time: 5 minutes
- Cook Time: 5 minutes
- Category: Lunch
- Cuisine: Vegan, American
Nutrition
- Serving Size: 1 sandwich
- Calories: ~500
- Fat: ~20g
- Carbohydrates: ~50g
- Protein: ~35g
Conclusion: Build high protein vegan lunch recipes with Ease
Eating high-protein vegan lunches doesn’t have to be complicated! With nutrient-dense ingredients, smart meal prep, and creative combinations, you can easily hit 30g+ of protein per meal.
✔️ Incorporate tofu, tempeh, lentils, quinoa, and edamame
✔️ Use protein-rich dressings and toppings like peanut sauce & hemp seeds
✔️ Meal prep in advance to make lunch stress-free
Now it’s time to get in the kitchen and start cooking! Try these recipes, experiment with flavors, and enjoy delicious, protein-packed vegan meals every day.
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