Make lunchtime easier with plant-based meals that you can prepare the night before. Made with fiber-rich legumes and whole grains, and protein-rich vegetables like spinach and avocado, these dishes are equally nutritious and delicious. Vegetarian recipes like Green Goddess Wrap and Eat the Rainbow Vegetable Soup will help you stay energized and at your best even on your busiest days.
green goddess rap
Photographer: Fred Hardy, Food Stylist: Jennifer Wendorf
Soft, silky green goddess dressing blends with crunchy fresh cucumbers and tender vegetables in this easy wrap. If you prefer, you can also remove the wrap and enjoy the contents as a salad.
eat rainbow vegetable soup
Photographer: Jen Causey, Food Stylist: Emily Neighbors-Hall, Prop Stylist: Shel Royster
This vibrant and healthy soup recipe will support your health. It’s packed with a variety of colorful vegetables, including tomatoes, which contain lycopene, a phytochemical that may reduce inflammation. The soup base is prepared in advance and stored in a separate container. Just add the soup and heat in the microwave when you’re ready to eat. If you don’t want to carry vegetable soup with you or don’t have access to a microwave, you can use low-sodium bouillon instead and just add hot water.
Meal Prep Roasted Vegetable Bowl with Pesto
Your colleagues will be jealous of your healthy lunch of roasted vegetables and brown rice. When he has time, he packs four lunches and has several days worth of bento boxes (or ready-to-eat dinners). Just pick up the container when you walk out the door in the morning.
egg salad lettuce wrap
I love the retro vibe of this egg salad lettuce wrap. Iceberg lettuce is a great low-carb alternative to bread to serve with egg salad.
chipotle lime cauliflower taco bowl
A bold, smoky marinade complements the roasted cauliflower in Carolyn Malkoon’s meal prep version of her popular chipotle-lime cauliflower taco. To cut down on prep time for these healthy taco bowls, look for pre-cut cauliflower in the produce aisle. You can also save time by using microwave-safe quinoa pouches (this recipe calls for one 8-ounce pouch) instead of cooking the quinoa.
Cucumber Boursin Wrap Made with 3 Ingredients
Photographer: Jen Causey, Food Stylist: Emily Neighbors-Hall, Prop Stylist: Josh Hoggle
These cucumber boursin wraps make an easy lunch with only 3 ingredients.Boursin spread cheese is full of flavor and It’s functional as it holds the chopped cucumber in place as you roll up the wrap. This easy sandwich can be sliced and enjoyed immediately or packed for lunch. If you want to save it for later, pat the chopped cucumbers with a paper towel to remove excess moisture.
spicy ramen cup soup
Photographer: Morgan Hunt Glaze, Food Stylist: Julian Hensarling, Prop Stylist: Shel Royster
In just 15 minutes, make 3 jars of vegetarian ramen cup soup to take to work or school. Not only do these cup soups save you time, but they’re loaded with protein from hard-boiled eggs, so you’ll stay satisfied until your next meal.
Vegan burrito bowl and cauliflower rice
These meal prep vegan burrito bowls are healthier and more flavorful than takeout. Make this at the beginning of the week to take home on busy days. To reduce cooking time, we use frozen cauliflower rice, a low-carb alternative to white or brown rice.
caprese pasta salad
This light and fresh Capri pasta salad is paired with a bright, tangy dressing, and fresh mozzarella adds creaminess to every bite.
chickpea and quinoa grain bowl
Robbie Lozano
There seem to be as many variations of grain bowls as there are stars, and there’s no wrong way to make them. But we prefer something classic and simple with hummus, quinoa, avocado, and lots of veggies.
Three kinds of salad with white kidney beans and cherry tomatoes
This three-ingredient lunch takes your packaged salad kit to the next level by adding two pantry staples: cherry tomatoes and white beans. A Mediterranean flavor profile works well here, but other mixes can be just as simple and satisfying.
lemon roasted vegetable hummus bowl
Packed with colorful roasted vegetables, this plant-based meal prep lunch bowl is packed with fiber to keep you full until the afternoon. Easy Roasted Vegetables is based on a popular recipe from our sister publication (see related recipes). Use your favorite store-bought hummus to cut down on prep time, or try making a big batch of your own (see tips). You can also store it in microwave-safe 8-ounce quinoa pouches to minimize cooking.
buffalo chickpea salad
All the flavors you know and love from buffalo wings were used in this plant-based chickpea salad. The celery adds a satisfying crunch, and the blue cheese provides a cooling sensation that balances out the spicy sauce. You can top it with leafy vegetables or use it as a sandwich filling.
Pita with heaping vegetables
Fresh, bright flavors come to life in this easy vegetarian pita. Please allow enough time to prepare the roasted vegetables mentioned in the recipe. Or, make them 1-2 days in advance for a healthy meal that takes less than 30 minutes to prepare. These pitas also go well with any leftover cooked vegetables you have on hand. There is no need to heat roasted vegetables. This recipe is delicious chilled or at room temperature.
Cucumber and chickpea salad with feta and lemon
This cucumber chickpea salad with feta and lemon is zesty and refreshing. Enjoy it as is, or mix it with vegetables for a quick lunch or dinner. We love the grassy flavor of dill, but other fresh herbs like oregano, parsley, and chives work well in their place.
Intestinal miso cup soup
Photographer: Jen Causey, Food Stylist: Emily Neighbors-Hall, Prop Stylist: Julia Bayless
This miso soup is packed with gut-healthy ingredients, including miso, a fermented paste that improves digestion and reduces gas and bloating. The soup base is prepared in advance and stored in a separate container. When you want to eat it, just add stock and heat it in the microwave. If you don’t want to carry vegetable soup with you or don’t have access to a microwave, you can use low-sodium bouillon instead and just add hot water. Cover and let the soup stand for 10 minutes before serving.
vegan superfood grain bowl
Photographer: Fred Hardy, Food Stylist: Margaret Monroe Dickey
This hearty grain bowl recipe comes together in 15 minutes with a few handy food shortcuts, including washed baby kale, microwaveable quinoa, and cooked beets. Pack these ahead of time and have them ready for quick lunch or dinner prep on busy nights.
farro and chickpea salad
Here are the perfect dinner templates to keep in your back pocket when the weekend rolls around and you think you’ve got nothing left for dinner. Add a few pantry staples, some slightly cooked whole grains, some strong seasonings, and some crunchy vegetables and you’re done. I use cilantro, lime juice, and garlic in the dressing, but feel free to adapt with what you have on hand.
