Vegetarian Meal Prep Lunch Options
These vegetarian lunch ideas are perfect for meal prepping and provide delicious, nutrient-rich options you can enjoy at home or on-the-go. Think satisfying grain bowls, hearty wraps, and vibrant salads that keep you energized all afternoon.
Ingredients
Grain Bowls
- 2 cups cooked quinoa or brown rice
- 2 cups roasted vegetables like bell peppers, zucchini, carrots
- 1 cup cooked chickpeas
- 0.5 cup tahini or lemon dressing
Wraps
- 2 whole wheat wraps
- 1 cup hummus
- 2 cups fresh vegetables lettuce, tomato, cucumber, bell pepper
- 1 cup tempeh or grilled tofu sliced
Hearty Salads
- 3 cups sturdy greens like kale or spinach
- 1 cup cooked quinoa or beans
- 0.5 cup nuts or seeds sunflower, almonds, pumpkin seeds
Instructions
- Cook quinoa or brown rice in advance. Roast vegetables in the oven with olive oil and seasoning at 200°C (400°F) for 20–25 minutes.
- For grain bowls: layer cooked grains, chickpeas, roasted vegetables, and top with dressing. Store in airtight containers.
- For wraps: spread hummus on wrap, add fresh veggies and protein like tempeh or grilled tofu. Wrap tightly and refrigerate.
- For hearty salads: combine greens, grains or beans, and nuts or seeds. Store dressing separately to avoid sogginess.
Notes
Mix and match ingredients throughout the week to keep lunches interesting. Grain bowls and salads can be served cold or warm.