What is the healthiest thing to eat for lunch at work?

Choose from pasta or rice salads, homemade protein pots, hearty soups or filling wraps and sandwiches . Pack your lunchbox full of nutritious ingredients and look forward to a midday meal that not only tastes great, but is good for you too.

What does a vegan lunch look like?

Lunch: Veggie sandwich on whole grain bread with avocado, hummus, and veggies . Salad with mixed greens, tofu, and a variety of veggies with a vinaigrette dressing. Lentil soup with whole grain bread.

Is Peanut Butter vegan?

The bottom line. Most types of peanut butter are free of animal products and can be enjoyed as part of a vegan diet . However, some varieties are made in facilities that also process animal products or contain refined sugar that was produced using bone char or non-vegan ingredients like honey or fish oil.

What should I eat for lunch to lose belly fat?

There are a number of foods that have been shown to help reduce belly fat, including eggs, artichokes, avocado, peanuts and chickpeas . Try to include at least one or a combination of these foods at lunchtime.

What not to bring to work for lunch?

Strong-smelling foods : Avoid bringing foods that have a strong odor, such as garlic, onions, or fish. These can be offensive to others and can make the workspace unpleasant. Spicy foods: Spicy foods can cause strong reactions, such as coughing or sneezing, which can also disturb your colleagues.

What foods do most vegans eat?

A vegan diet is based on plants (such as vegetables, grains, nuts and fruits ) and foods made from plants. Vegans do not eat foods that come from animals, including dairy products and eggs.

Can vegans eat bread?

The simple answer is yes; vegans can eat bread . However, not all bread is created equal, and it's essential to check the ingredients list or labelling to ensure the bread is vegan-friendly. Some bread contains animal-derived ingredients such as eggs, milk, or honey, which are unsuitable for vegans.

15 Vegan Lunches You Can Make at Work (2024)

By: Matt Frazier

I get the question all the time.

What the **** do you vegans and vegetarians eat for lunch?

My answer, “leftovers,” has always felt unsatisfying. To the person asking, usually an intrigued, maybe-one-day vegetarian, this makes it seem hard. What if you didn’t cook a nice, healthy recipe the night before, or are trying out the plant-based diet before 5:00 approach? Are you stuck with salad?

Or worse, going hungry?

To better answer the question and avoid turning off potential veggie converts, I put together a list of vegan lunch ideas fit for the office. The only assumptions: You have access to a microwave, a toaster, and a way to keep food cold.

And no leftovers allowed.

Here’s what I came up with. Most of them are meals in their own right; others are more like snacks that could be combined or supplemented with some fruit, nuts, or an energy bar to fill you up.

(Side note: Here’s an incredible resource our team created for anyone struggling with how to go plant-based.)

15 Vegan Lunch Ideas

1. Veggie wrap or pita.

Put hummus, cucumbers, greens, sprouts, olives, lemon juice, and salt and pepper in a whole-wheat or sprouted wrap or pita.

Other go-to options: avocado, shredded carrots, beans, any other vegetable you like.

15 Vegan Lunches You Can Make at Work (2)

2. Bean burrito.

Heat black or pinto beans, pile onto a whole-wheat (lard-free) tortilla with salsa, lettuce, cilantro, and hot sauce

Add avocado, tomatoes, and even raw veggies like peppers if you’d like.

3. Loaded-up salad.

Salad doesn’t have to be just greens, and it certainly doesn’t have to be boring. Some ideas to boost the calorie-count with protein, complex carbs, and healthy fats include:

Walnuts
Sliced almonds
Hemp seeds
Sunflower seeds
Orange slices
Apple slices
Avocado
Fancy nut oils
Lemon juice
Tempeh
Olives
Dulse flakes
Nori
Garbanzo, white, black, or pinto beans

And about a million other options. There’s really no wrong addition to salad. Just ask Sid Garza-Hillman and his “Big Frickin’ Salad.”

4. Peanut/almond/sunflower seed butter on a bagel.

A good, whole-wheat or sprouted bagel has more protein than you might think. And nut butters generally provide healthy fats along with some more protein.

Some fun add-ons: sliced banana or jelly.

5. Apple with nut butter.

This one’s a favorite recently in Matt’s house. His wife and kids have been known to eat apples with nut butter like they’re going out of style. (As if eating like a second-grader were ever in style.)

I wouldn’t call this a meal on its own, but add a banana and a few handfuls of raw nuts, and you essentially have the lunch I survived off of during my book tour.

6. Quesadilla.

You could make a standard Mexican version by melting some vegan cheese or guacamole between two tortillas and tossing in some mushrooms or roasted peppers and topping it with salsa.

Or you could ditch the Mexican theme entirely and use hummus (black-bean hummus is a nice change) and fresh vegetables. It may not follow the true definition of a quesadilla, but hey, we like to think outside the box around here.

15 Vegan Lunches You Can Make at Work (3)

7. Veggie burger.

They’re best when they’re homemade, since you know exactly what you put in them. Just make extra and freeze some for later.

If you’re gonna get picky and call that “leftovers,” then buy some premade ones at the store.

Hint: Veggie burgers get a lot better when you dress them up with buffalo sauce, mustard, avocado, and whatever other toppings you like.

15 Vegan Lunches You Can Make at Work (4)

8. A frozen, store-bought meal.

Michael Pollan has taught us that prepared meals you buy in a store are not real foods. And this is a good rule of thumb.

But while I certainly wouldn’t eat them every day, there are some decent frozen vegan meals like pasta, pizza, and rice or noodle bowls, popping up in grocery-store freezers. Amy’s, Kashi, and Sweet Earth are popular brands you can find at most grocery stores, and Trader Joe’s has several vegan frozen meal options.

And then you can’t forget one of Robert Cheeke’s go-to’s, Amy’s frozen rice, and bean burrito.

9. Vegetables dipped in hummus with toasted pita chips.

This one is about as easy as it gets, and to make it even easier, you can just buy the hummus at the store.

But if you’re like my family, and regularly make your own hummus anyway, here are a few of my favorite recipes:

Black Bean Hummus
Buffalo Hummus (from the No Meat Athlete Cookbook)
Black Eyed Pea Hummus
The Buddhist Chef’s Hummus

10. Flatbread pizza.

Refer to Christine’s vegan flatbread recipe if you want to make it yourself. Then add tomato sauce or vegetarian barbecue sauce, vegan cheese if you eat it, and whatever vegetable toppings you can think of.

English muffins or bagels work just as well, as long as they’re vegan.

15 Vegan Lunches You Can Make at Work (5)

11. Avocado toast.

Millennials love avocado toast, right? Well so do we at No Meat Athlete.

NMA Radio co-host Doug’s favorite version uses a toasted baguette as the bread, then layers on the following:

Hint of olive oil
Lightly mashed avocado
Thinly sliced tomatoes
Salt
Pepper
Sriracha

12. To-Go vegan sushi.

Ok, I fully admit that having to go buy something doesn’t really fit the rules I defined at the top of the post, but team member Esther shared this idea, and I think it’s a good one.

When in a pinch, hit up a grocery store or other fresh market for some to-go vegan sushi. It’s simple, fresh, and typically pretty healthy.

13. Can of soup.

When Doug worked in a downtown DC office building, he kept a few cans of soup in his desk for when he was in a pinch.

These days you can get a lot of semi-healthy lentils, vegetable, and even no-chicken noodle soups for pretty cheap. The best part?

They last forever, so you can have a few stashed away and not worry about them.

15 Vegan Lunches You Can Make at Work (6)

14. Overnight oats.

I know, this is typically considered a breakfast food, but it certainly doesn’t have to be.

Use the oats a base, then add in a ton of nuts, seeds, fruit, and even nut butters, and you have a super easy meal ready for lunchtime. It does require a little planning ahead, but ends up being perfect for lunch meetings or super busy days at work.

Here are a few of our team’s favorite recipes:

Vegan Overnight Oats (This is a great standard recipe)
Peanut Butter Overnight Oats
Green Monster Overnight Oats

15. Vegan “Caprese” open-faced sandwich.

This idea actually came from a reader, and I love it. The idea and execution is super simple:

Use a toasted sprouted bread as your base layer.
Add a thin slice of firm tofu (it can come straight from the package, no cooking needed) as a replacement for the mozzarella.
Throw on tomatoes and basil.
Drizzle with a bit of balsamic vinegar.

I have to admit, when I first went vegetarian I wouldn’t have been into the idea of tofu straight from the package, but now I don’t mind it at all. It absorbs whatever flavor you throw on it, and can taste rather refreshing.

There you have it. Now there are 15 fewer excuses to keep eating meat.

But it’s important to note: These are supposed to be quick and convenient lunches. Many of them aren’t exactly nutritional powerhouses. But in a pinch, they’ll get you through a day when you don’t have leftovers.

(If you’re looking for heartier meals, check out our collection of plant-based recipes.)

Surely I haven’t thought of them all. What are your favorite vegetarian lunches fit for work?

This post was originally published in 2010 as part of a series on how to start eating a vegetarian diet, for new vegetarians or endurance athletes looking to take their performance to the next level. It has now been updated to focus on vegan lunches, with new additions to the list.

Yes! These are fabulous suggestions, thank you. I agree with your point about frozen lunches. I don’t eat them very often but I find Amy’s Bowls to be very filling, same with Kashi (I really like the Tuscan Veggie Bake). My lunch today will look like this…super easy and all items from home.
http://bokfullofjoy.wordpress.com/2010/04/26/whats-for-lunch/

Mmmm, I can wait to try and make black bean hummus. Sounds amazing. And flatbread pizzas are the best thing ever!

Great ideas. One of my favorites is the roasted (fill in gourd or tuber) with ketchup. Acorn squash slabs, sweet potato fries, they’re all stupid-easy and delicious with chili powder.
For easy protein, try lentils. At about 30 cents a serving and taking 10 minutes to boil, they’re a great deal. I am eating some now.

quite a few vegetarians have gone the bento route, as well, to add variety in their meal. might want to check that out as an option. 🙂

All of the above are great! A few of them are regular lunches for me. Also love veggie sushi: Spicy cucumber & avocado maki. Yum. Enjoy!
.-= Traci´s last blog ..Amazing! =-.

Wow, I feel like you read my mind with this blog topic. I have been reading your blog for awhile and gradually phasing out meat from my diet. This week I decided to make the switch to going completely veg. Monday I was completely starving because I didn’t bring enough to eat and Tuesday I ended up eating toast at a restaurant that had no veg options. Today I packed several mini lunches to keep from getting hungry and so far so good! I will be putting your ideas to good use at work this week. Thanks for your help from a new vegetarian!

Favorite vegetarian lunch: spinach dressed in raw hemp oil, chickpeas, raw cheddar cheese, and mulberries all made up into a salad

Great ideas! =)

My favorite vegetarian lunches always include quinoa; it’s a complete protein, and so versatile! You can put it in a whole wheat wrap, or pack along some lettuce leaves and make a lettuce wrap! You can add flavor to the quinoa by adding curry powder or salsa, or dried fruit, chopped dates. Add an apple or some chopped veggies to munch on and it’s a great meal!
.-= Amanda´s last blog ..Being kind to me =-.

also, how can I create an avatar so when I leave a comment it shows my picture? I feel weird leaving faceless comments!
.-= Amanda´s last blog ..Being kind to me =-.

Great post!
Amy’s also has some great canned chili. I like half a can with some cheese and carrot sticks for lunch sometimes, really easy and quick.
I love apples with peanut butter, or sometimes I will eat an apple with raw almonds and yogurt.
In the deli section of most health food stores you can usually find a bean salad with lots of different veges and rice mixed into it – a meal in itself. I sometimes cut up a tomato and toss it in for extra flavor.

These are all great ideas!
I don’t claim to be the healthiest vegetarian, but here are some things I like to take to work:
– Vegetarian soup – I like a vegetarian version of sopa de fideo (just omit the chicken broth or use veggie broth instead) with rice instead of noodles.
– Beans – Today I just had some vegetarian refried beans w/ salsa and a few tortilla chips. It filled me up fast!
– Sandwiches – Make a sandwich on a whole wheat bagel or toast with tomato, onion, lettuce, avocado, provolone cheese, some light mayo, etc.
– Grilled cheese!
– Tomato Soup!
More ideas at my blog – http://sidedishqueen.wordpress.com/
– JQ

Just stumbled on your blog and am so happy I did! I’ve been a vegetarian pretty much my entire life (really, I would spit meat out as a toddler). And also a runner (marathons, but aiming for the ultras). I am ALWAYS in need of new meals… particularly lunches at the office. This post was so helpful. Your mention of veggie burgers and hot sauce in the same sentence inspired me, so here’s my new FAVORITE lunch:
Veggie burger on a bun with hot wing sauce, lettuce, carrot straws, and crumbled blue cheese.
It is delicious! Thanks for the post and can’t wait to browse the rest of your blog.

I’m going to join your second grade wife and sister with this one…PB&J! It’s still one of my favorite lunches!

What products are made with lard? Oreos? I would like to beome a vegetarian. 🙂

I just learned how to make an insanely delicious “faux tuna” salad using garbanzo beans, vegan mayo, onions, lemon juice, salt and pepper. It is SO GOOD and healthy and affordable and lunchable. Find the recipe on vegweb.com.

What a great site, and great post for ideas! Its so common to get stuck on what to eat and end up just eating “whatever” since meat is everywhere! My favorite lunch is kale sauteed with coconut oil and garlic (with a squeeze of lemon) served over quinoa. It’s easy to pack and tastes good warm or cold. Maybe some dark chocolate for dessert…

Hi Danielle,
Do you have a link for the recipe you mentioned. I’ve been trying to find something easy to pack for my work. It’d be great if you can share your lunch recipe.
Thanks,
Satya
Reply

I like a caprese style vegan sandwich. I cut tofu into small chunks, and toss it with some salt (or you can use mozzarella if you eat cheese). Then add to tomatoes and basil with some grapeseed oil, balsamic vinegar, and fresh ground pepper. You can put it all on some hearty whole grain bread, in a yummy sprouted wheat wrap, or eat it over some mixed greens as a salad! Yum!

I know people are generally split over eating raw tofu, but I find it a perfect base for my quick lunches. (My veg sister finds this repulsive) I do a variety, but the simplest for me is cutting up pressed firm tofu, throwing it in the tupperware, cutting up any and all veggies I can find, and drizzling it with balsamic and feta or soy sauce. It marinates in the fridge for a few hours and it’s like a salad but without the hassle of a separate dressing container.

I like that suggestion, Abby. I’ve just started to NOT find uncooked tofu repulsive. Question: what you say “raw,” do you know if tofu out of the package is truly a raw food? Or is it heated when it’s made? Surprised I haven’t thought about this before.
Reply
1. Hmmm…good point. The soybeans are boiled to make the tofu–I believe–so nope, wouldn’t be raw! The correct word would be “uncooked!”
  Reply

You can make a ‘mock’ tuna salad with mashed garbanzo beans, vegan mayo, mustard, chopped celery, green onions and relish. Its delicious for lunch, serve with vegetables or as a sandwich/wrap.

Great ideas! As a longtime vegetarian, I eat these things for lunch frequently (right now as I type, I’m having an Amy’s bean burrito loaded with hot sauce, a sliced-up apple on the side, and sparkling water.)

How much nuts do vegetarians eat at breakfeast ?

Can only speak for self. 50g pecan cores(50g of eatible pecan, excl the shells) which covers 350cal to go along with 375ml blueberry smoothie and a 30g scoop of whey protein powder(Im vegetarian not vegan) which comes out of a total of 280+120+350 = 750cal but only after morning training passes, else nada for breakfast but a banana at 10am.
Reply

What would you do when I person who is on the road a lot during the day for his job and wants to eat like this?

Invest in a good insulated lunchbox and a few ice packs. Take a few minutes every night to put together your food for the next day and enjoy great healthy food from the convenience of your front or back seat. My hubby is a truck driver and if he didn’t pack food for all his hunger needs throughout the day and relied on streetside food he would weigh 400 pounds. It’s worth the small effort every night to fill his lunchbox and belly without filling out his waistline. Also invest in a good water container, soda will fill out your waistline too…
Reply

I too enjoy elementary school snacks…”ants on a log” is a favorite! Celery + peanut butter + raisins. delicious and very satisfying! (also, celery has a lot more vitamins than you probably thought!)
Yes, raisins can be high in sugars, but you will probably only use a max of 1/4 cup.

Stopping at the store and getting a can of black beans and a 90sec microwaveable bag of rice works in a pinch too! 🙂 I did this and grabbed some sauteed peppers and onions for a topper and became the envy of the office barbeque where EVERYTHING else had meat in it.

I have a recipe that I make up regularly for quinoa and beans. It is a simple, delicious and vegan recipe that can be eaten on its own or in a burrito. For a burrito, I start with a whole wheat shell, spread on some refried beans, add a few scoops of the quinoa and beans, maybe add on salsa or hot sauce, avocados (if I have some) and/or cilantro. If you eat dairy, feel free to throw on some sour cream or grated cheese. Heat it up in a panini grill if available, or the microwave, or just eat them cold. I find they make a great trail food, as they are handy and taste great cold.

I use hummus(Sabra) on veggies and beans and it’s awesome! Try it.

My favorite sandwich to take to work is baked tofu. After draining a block of tofu I cut it into 3 blocks–sprinkle some Mrs. Dash & Spike seasoning on both sides and baked until golden brown. Its delicious and doesn’t need to be heated. For an extra treat I’ll spread hummus on the bread–add a slice of avocado and lettuce/ sprouts.

These are some good ideas. Remember, when you microwave anything, it kills the live enzymes and nutrients that make your food healthy and you end up eating empty calories.

I have been considering the vegan lifestyle but have concerns about recommendations I see to eat breads, smoothies, and other processed items that would spike blood sugar. I tend to gain weight easily and have followed a low/lower carb lifestyle for about 9 months with fairly good results re: weight loss. I eat good deal of fat with some protein, and even less carbs except around exercise time. Would appreciate your thoughts on the topic of insulin spikes and (natural) sugar consumption from whole foods that are blended / processed – to me this would increase the rate at which they are absorbed (higher GI or GL) and lead to these spikes. Thanks

Check out NutritionFacts.org and search for keyword diabetes. The best peer reviewed science presented in a clear and concise way. Spoiler – whole food starches are the cure and excess, non-whole food and non-plant sourced fat is the cause of insulin spikes.
Reply

Thanks for taking the time to make this post, I always have trouble finding good vegetarian suggestions for some of my clients since a lot of them are meat eaters, thanks again!
Lisa

Hey there. Great website! 🙂 Im currently only eating fish with vegetarian (alot of fruit too) theme (pescatarian) i thin kits referred too atm. Will prob drop the fish bit later. I did do full lacto ovo for 11months and enjoyed that. I enetered 2 half marathons and a 3/4 marathon in 2011 as a vegetarian and managed a 100min 21km 1st ever halfa :). I have a half marathon coming up in 15weeks time and also are dropping roughly 16kg in the process. Cant wait to do another 1/2’a in july then all out effort for a ful lmarathon in oct in toowoomba road runners (TRR) cheap beautiful run they have there :). Will keep enjoying this site! I also enjoy Pea Protein Isolate naturally flavoured, and a whopping 82% from tons of golden split peas 🙂 Happy running Cheers,
ZAC

Hey there! Great website! My namer is Vallarie, I’m 12 years old and I am starting to become a vegetarian. This is a fantastic site! I just made a healthy bean and cheese burrito of my own. I will start coming on here for now on more and more. I just want to be healthier!

It was great to find your website today. I’m in my first month of living Vegan and it’s quite a transition for me. Sites like yours which focus on the positive aspects of this choice are just what I need to keep inspired. Thanks!

Non-Hydrogenated lard is better for you then most vegetable oils

I have no idea what the difference is between vegetarian and non-vegetarian bagels and English muffins (I didn’t know there was such a thing). Can someone please enlighten me?

How to eat during the workday was my biggest concern when I was looking into a switch to began diet. These are some great ideas and recipes- an can be used as “fertilizer “for creative cooks and EATERS(that’s me) to survive… One big fun for me- Hummus made w/o garlic and added berries and Brown rice syrup. Sweet hummus is great on oatmeal or chip/crackers
https://twitter.com/martyroddy
Where to go now?

I’m a dance student and a very hungry one at that- currently not a vegetarian but considering it, how do you eat enough to fill you? I need to get about 2700kcal a day for my height/weight/energy demands but am also a poor student! are all of these foods particularly expensive? thanks for these ideas 🙂

How do you get enough protein in your diet if you hate beans?

I’m not a huge fan of beans, so I eat a lot of quinoa – you can put it in a lot of things and it’s a complete protein. You can also get protein from many other sources like tofu, eggs/yogurt etc (if you’re not vegan), nuts and seeds, lentils, hummus, peanut butter, and dark leafy greens, among others. If you’re concerned you’re not getting enough, you could try adding some protein powder to various recipes or smoothies.
Reply
I love this! So most people think that you have to eat beans to get protein, but if you look at % of calories in beans that are protein compared to vegetables, grains, and seeds, beans come out short. So while they are filling and have loads of vitamins, you don’t actually need to eat insane amounts of beans if you go plant based.
Reply

Breakfast is a great lunch (or light dinner)
– cereal – can be gotten at the last minute in a local supermarket or mini mart along with non dairy milk
– muffin + fruit + yoghurt / fruit smoothie (bottled from suoermarket or convenience store)
Leftover pancakes or hash browns can be brought from home and microwaved

Hi! I was wondering where I could find a (or work with someone to create) no meat athlete meal plan? I’m also looking for easy to make/assemble meals because I’m usually on the go.
Thanks,
Lindsay

Thanks for all the great information. I am considering becoming a vegetarian & later a vegan. I’m researching because I don’t have a clue, but I love veggies so I think I can make this lifestyle change.

Thanks for the information. One of my favorite/childhood favorites that my mom used to make me and that I make to this day are homemade thai veggie burgers on whole wheat bagels with homemade cream chease.

Thank you. You have made being a vegan athlete so much easier for me. I’ll never go hungry with these options. I really like Amy’s. I always have cans of soup and chickpeas in my desk.

Wonderful quick nutritious. Even the children love it!!!

I dont want to be *that* person, but buffalo sauce is originally made by mixing melted butter and hot sauce, so while its vegetarian its not vegan. Also, it’s a hidden fat bomb most people don’t know about if losing weight is one of your goals.

Thank you

Thanks for your ideas! I prepare a mix of oats, flax, chia, hemp seeds, dried fruit – basically the dry ingredients in a typical overnight oats recipe and bottle it. So I can fix up breakfast quickly and keep a container of this mixture in the office for a healthy snack (or lunch). Add non dairy milk a few hours ahead, keep in the fridge till lunch time.

I like to make Salad in aJar and ” bowl ” in a jar thing. I often make 2-3 at a time. But don’t put the lettuce or greens in until the night before.

I love to put hemp seeds on my lunch sale for tons of proteins!

Loved all the recipes !
Lunch at work is a challenge every day !
A balance between having a good lunch that’s fun too and yet not something that makes you lethargic enough not to continue working after lunch break is a real challenge for me !
Please keep these ideas coming :))

My office has a large freezer so I’ve been stocking up on bags of frozen pre-cooked brown rice and quinoa, and frozen soup vegetable blend. Sometimes I’ll bring a jar of low-sodium salsa to add more flavor. I have one of those large soup mugs with a handle and a vented lid, so I will start by cooking the vegetables in the microwave for a minute and a half, then I’ll add the grain and continue to cook until everything is heated through. It’s super easy, entirely WFPB compliant, and cheap. Target also has an SOS-free frozen quinoa blend with pineapple, red bell peppers and black beans, it’s really good.

Thank you for this post! These are all great ideas and I have used many of them throughout my many years of being vegan. I like to throw any or everything into a tortilla, you can’t go wrong there!

the food is amazing, cant wait for my next dish.

What if you can’t eat beans, pulses lentils, chickpeas, nuts and gluten (due to IBS), and for health reasons would rather stay away from processed foods? As much as i would prefer to be vegan, its not looking possible. Would love some suggestions.

JOIN THE CONVERSATION