One popular question I hear asked of plant-based eaters is, “How do you get enough protein in your diet without meat?” Now, I’m by no means 100% vegan or vegetarian, but I’ll say that as a majority plant-based eater, it can be a challenge to fulfill my protein requirements from time to time— especially when I need a quick-and-easy packed lunch. That said, as I’ve learned more about plant-based proteins and the various ways to incorporate them into our food, it’s only become easier to hit that requirement. Thus, for all the plant-based girlies who are struggling to find nutritious lunches, here are five of my favorite protein-packed, vegetarian lunches you can bring from home!
- CRISPY TOFU AND EDAMAME
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For the longest time, I avoided tofu because nothing I tried could make it taste just right. But thanks to the “Tofu Science” series on TikTok (IYKYK), firm tofu is a hardcore staple of my packed lunches, with over 17 grams of protein per 3.5 oz serving. The trick is to coat the tofu in cornstarch, water, sesame oil, and salt and bake or air-fry it until golden brown; at this stage, tofu becomes the perfect plant-based alternative to dishes like General Tso’s chicken and sesame chicken—simply toss the crisped tofu with the sauce of your choice and serve with rice for an easy and complete meal. And bonus: adding edamame as a side item will double your protein intake, as 1 cup of edamame contains roughly 18 grams of protein!
- SMASHED FALAFEL PITA WRAP
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I love falafel— they’re easy to make ahead in bulk, and they’re delicious in a pita wrap. But I have one major problem with falafel: due to their circular nature, the falafel always pops out of my wraps, and since you can only fit two or three in a pita, there’s just not enough of them. Enter the smashed falafel pita: the same ingredients as regular falafel, but smashed into a flat disc and cooked onto a pita. The benefit of this method is two-fold; you get even falafel coverage and more chickpea protein (14.5 grams for every cup) per wrap!
- VEGETARIAN PASTA (WITH A TWIST!)
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Plant-based pasta dishes are not known for having a high protein content. Still, a few tweaks can make an unbalanced dish perfectly nutritious. Exhibit A: this vegan rendition of mac n’ cheese promises to not only satisfy your taste buds but also provide a significant protein boost. The star ingredient here is nutritional yeast, which adds roughly 16 grams of protein per half cup. And, if you want to increase your protein intake even further, one scoop (20g) of pea protein powder added to the sauce will boost you up an additional 15 grams of protein. Who knew America’s favorite side-fixing could be so well-rounded?
- DAL AND RAITA
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If you’re unfamiliar with dal, today is the day we broaden your cultural horizons. Dating back thousands of years to the Indian subcontinent, “dal” is a generic term for a dish of curried lentils, commonly served with a yogurt side (raita) and rice, chutneys, or flatbread. If there’s any dish that embodies “delicious and nutritious,” it’s this one. With roughly 18 grams of protein per cup of lentils and 11 grams per half cup of Greek yogurt, dal with raita is a protein powerhouse for plant-based eaters. A typical iteration of dal, “restaurant-style” dal, with a refreshing cucumber raita, is mellow and suited for practically everyone. However, there are dozens of varieties of dal for every type of lentil and legume, each with a complimentary raita— so don’t be afraid to adjust this dish to your taste!
- TEMPEH STIR-FRY
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In the United States, tempeh gets a bad rap as tofu’s crunchy, pungent cousin. But with proper preparation and a really killer sauce, tempeh can transform from a cold, wet brick to something complex and delectable. If you’re interested in trying tempeh but are intimidated by its reputation, fear not. This 30-minute tempeh stir-fry is tasty and beginner-friendly. Or, if you’d like to pay homage to tempeh’s Indonesian origins, I recommend this kecap manis stir-fry. It’s sweet, aromatic, and one of my personal favorite packed lunches. Oh, and did I mention that a single cup of tempeh contains roughly 31 grams of protein? You’ll thank me later.