High-Protein Vegetarian Lunches You Can Pack for Work

What to look for in a vegetarian lunch with more protein

Protein numbers in our library vary a lot, so it helps to sort meals by how they travel. Some are bowls that pack well and hold up in a container. Others are best made fresh. This guide ranks the lunch-friendly options and notes how to carry each one.

All figures below are estimates for one serving of the recipe as written. Your own ingredients and portions will change them.

Grain bowls that pack well

The Mexican Rice Bowl has the most protein of the lunch-style recipes in our library, at an estimated 28 g per serving, with about 480 calories and 12 g of fiber. It combines brown rice, black beans, corn, bell pepper, red onion and a cumin and paprika seasoning. It is vegan, and it takes about 35 minutes in total, so cook it ahead.

Pack the rice and bean mixture in one container and keep the avocado, salsa and cilantro separate. Add them at your desk so the avocado stays fresh and the rice doesn't get soggy. Keep the container in the fridge until you leave.

The Edamame & Brown Rice Bowl comes in at an estimated 26 g of protein, 440 calories and 8 g of fiber, with about 30 minutes total. It is also vegan. The soy, sesame oil, rice vinegar and ginger make a simple dressing you can stir together in a small jar. Keep the nori strips and sesame seeds in a separate bag so they stay crisp.

The Quinoa & Chickpea Bowl has an estimated 22 g of protein, 460 calories and 8 g of fiber, and takes about 30 minutes. The roasted pepper, zucchini and red onion keep their flavor well, and the lemon and cilantro go on last.

• Mexican Rice Bowl about 480 kcal · 28 g protein · 35 min
• Edamame & Brown Rice Bowl about 440 kcal · 26 g protein · 30 min
• Quinoa & Chickpea Bowl about 460 kcal · 22 g protein · 30 min

A stir fry for days you can reheat

The Tempeh Stir Fry has an estimated 26 g of protein per serving, with about 380 calories and 8 g of fiber. It takes about 25 minutes in total. Tempeh is firm, so it holds its shape when reheated, which makes this a good one if your office has a microwave.

Cook the rice or noodles separately and pack them beside the stir fry rather than underneath it. Add the scallions after reheating so they stay fresh.

• Tempeh Stir Fry about 380 kcal · 26 g protein · 25 min

Egg-based options for the fridge

The Caramelized Onion Frittata makes two servings, with an estimated 24 g of protein each and about 340 calories. It takes about 35 minutes, but one batch covers two lunches. Slice it, store it in the fridge and eat it cold or warmed, with a side salad if you like.

Eggs Florentine has an estimated 24 g of protein, but the poached eggs and hollandaise are best made fresh. Save it for a day at home rather than a packed lunch.

• Caramelized Onion Frittata about 340 kcal · 24 g protein · 35 min
• Eggs Florentine about 420 kcal · 24 g protein · 22 min

A simple weekly packing plan

Cook one grain bowl on Sunday and the frittata on Monday evening, and you have lunches for several days with little daily effort. Rotate bowls so you aren't eating the same flavors back to back.

Keep sauces, avocado, herbs and crunchy toppings in small separate containers. Assemble at your desk, and you will get a fresher-tasting lunch from the same cooking.

Questions people ask

Which lunch in the library has the most protein?

Among the lunch-style recipes, the Mexican Rice Bowl has the highest estimate at 28 g per serving. The Edamame & Brown Rice Bowl and Tempeh Stir Fry are next at an estimated 26 g each.

Which of these are vegan?

The Mexican Rice Bowl, Edamame & Brown Rice Bowl, Tempeh Stir Fry and Quinoa & Chickpea Bowl are all vegan. The frittata and Eggs Florentine contain eggs and dairy.

Can I make these ahead?

The grain bowls, the stir fry and the frittata all work well made ahead and kept in the fridge. Eggs Florentine is better made fresh.

How do I keep toppings from getting soggy?

Pack avocado, salsa, herbs, nori and sesame seeds in separate containers and add them just before eating.

Are the nutrition numbers exact?

No. They are estimates for one serving of each recipe as written, and they will shift with your ingredients and portions.

More guides

• Plant-Forward Dinners: Vegetables, Beans and Grains at the Center
• No-Cook Meals for Warm Days: Easy Assembly Ideas
• Training-Day Meals: Protein and Carb Plates You Can Prep Ahead