💪 Protein: ~30g per serving
⏱ Prep time: 20 minutes
🍱 Meal prep friendly: Yes (keeps 4–5 days)

Busy workdays don’t have to mean low-protein lunches. These high-protein vegan lunches for work are designed to keep you full, energised, and satisfied without relying on protein powders or ultra-processed foods. Each option is easy to prep ahead and travels well for office lunches.

Why These Are High-Protein Vegan Lunches

These lunches combine legumes, tofu, and whole grains to deliver complete plant protein while staying affordable and practical for meal prep. They’re ideal for busy weeks, gym-goers, and anyone wanting simple vegan lunches with real staying power.

🥗 Option 1: Chickpea & Quinoa Protein Bowl

Ingredients

• 1 cup cooked quinoa
• 1 cup canned chickpeas, rinsed
• ½ cup cherry tomatoes, halved
• ½ cucumber, diced
• 2 tbsp hummus
• 1 tbsp lemon juice
• Salt & pepper to taste

Instructions

1. Add cooked quinoa to a meal prep container.
2. Top with chickpeas, tomatoes, and cucumber.
3. Stir lemon juice into hummus and drizzle over the bowl.
4. Season lightly and store sealed in the fridge.

💡 Protein boost tip: Add hemp seeds or roasted chickpeas.

🌯 Option 2: High-Protein Tofu Wraps

Ingredients

• 200g firm tofu, baked or pan-seared
• 2 whole-grain wraps
• ½ avocado, sliced
• Mixed salad greens
• 1 tbsp tahini or vegan mayo

Instructions

1. Slice cooked tofu into strips.
2. Spread tahini or mayo over wraps.
3. Add tofu, avocado, and greens.
4. Roll tightly and wrap for storage.

💡 These wraps hold well for up to 3 days refrigerated.

🍝 Option 3: Lentil Pasta Salad

Ingredients

• 1½ cups cooked lentil pasta
• ½ cup cooked lentils
• ¼ cup diced red onion
• 2 tbsp olive oil
• 1 tbsp apple cider vinegar

Instructions

1. Cook pasta and allow to cool.
2. Toss pasta with lentils and onion.
3. Mix oil and vinegar, then stir through.

Chill before packing for work.

Meal Prep & Storage Tips

• Store lunches in airtight containers
• Keeps 4–5 days refrigerated
• Transport sauces separately for best texture

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Kitchen Tools Used

High-speed blender (optional)

Meal prep containers

Non-stick pan

Medium saucepan

Make It Even Higher Protein

• Add edamame
• Use protein-enriched wraps
• Increase tofu or lentil portions

Looking for dinner ideas?

If you enjoy these lunches, try my High-Protein Lentil Bolognese or High-Protein Vegan Stir-Fry for easy weeknight meals.

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