24 400-Calorie Vegetarian Lunches to Make This Week

By

Updated on July 11, 2024

Reviewed by Dietitian

Jessica Ball, M.S., RD

Fact checked by

Christa Brown, M.S., RDN, LD

Rainbow Veggie Wraps

Keep lunch light and fresh with these healthy vegetarian lunch ideas that are perfect for a midday meal. A quick veggie sandwich, a bowl of flavorful pasta salad and even some prep-ahead grain bowls are all on the menu, so you can find something you'll love to help you power through the afternoon.

These vegetarian recipes like our Rainbow Veggie Wraps and Big Beautiful Summer Salad have 400 or fewer calories in every serving, making them low-calorie vegetarian options perfect for home or the office.

01 of 24

Veggie & Hummus Sandwich

Veggie & Hummus Sandwich

This mile-high vegetable and hummus sandwich makes the perfect heart-healthy vegetarian lunch to go. Mix it up with different flavors of hummus and different types of vegetables depending on your mood.

02 of 24

Crispy Chickpea Grain Bowl with Lemon Vinaigrette

Our favorite part of these vegetarian grain bowls is the tangy lemon vinaigrette, which ties together a satisfying combo of quinoa, toasted pumpkin seeds, and roasted chickpeas and kale. Whip them up for easy meal-prep lunches or a healthy and satisfying dinner.

03 of 24

Cucumber Pasta Salad

This light and tangy cucumber pasta salad is fresh and bright. The orecchiette pasta holds the dressing for flavor in every bite, but you can use another small pasta shape if you like. This easy salad is perfect for a warm day or to serve as a lunch dish for company! For a fruitier flavor, try apple-cider vinegar in place of white distilled vinegar.

04 of 24

Tomato, Cucumber & White-Bean Salad with Basil Vinaigrette

This no-cook bean salad is a delicious way to use summer's best cherry or grape tomatoes and juicy cucumbers for a light dinner or lunch. Fresh basil elevates an easy vinaigrette recipe that dresses up this simple salad into something extraordinary.

05 of 24

Rainbow Veggie Wraps

There's definitely a sushi vibe to these kid-friendly wraps, which are stuffed with vegetables, cheese and hummus and then rolled and sliced. Serve them with store-bought green goddess, a creamy herb-filled dressing, to take it up a notch with ease. They look impressive but they're easy enough for kids to assemble themselves for an easy lunch or dinner.

06 of 24

Caprese Sandwich

Caprese Sandwich — Photographer / Jennifer Causey, Food Stylist / Karen Rankin, Prop Stylist / Christine Keely

This caprese sandwich is fresh from the basil and hearty from thick, crusty ciabatta. The sun-dried tomatoes deepen the flavor. Topping the bread with a layer of basil leaves and using toasted bread helps to keep the sandwich from getting soggy if you need to make it a few hours ahead.

07 of 24

Big Beautiful Summer Salad

plate with microgreens, radishes, avocado

This gorgeous and healthy summer vegetable salad is loaded with pretty produce, including golden beets, avocado, corn, microgreens and radishes. Chickpeas and edamame add substance, and an herb-filled buttermilk-avocado dressing makes this salad really special. Serve it on its own for a light vegetarian meal or add grilled chicken for an easy weeknight dinner.

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Spinach & Mushroom Quiche

Spinach & Mushroom Quiche

This healthy vegetarian quiche recipe is as simple as it gets. It's a quiche without the fussy crust! It's filled with sweet wild mushrooms and savory Gruyère cheese. Enjoy it for breakfast or brunch, or serve it with a light salad for lunch.

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No-Cook Black Bean Salad

No-Cook Black Bean Salad

A classic black bean salad is a must for picnics and potlucks. This vegan version gets its creaminess from blended avocado. Any mix of salad greens will work well, but try arugula if you want to give this hearty salad a peppery kick.

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Whole-Wheat Veggie Wrap

Use whichever veggies you have on hand to fill up this veggie wrap. The avocado and hummus help hold the wrap together—and provide heart-healthy fat and fiber.

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White Bean & Veggie Salad

White Bean & Veggie Salad

This meatless main-dish salad combines creamy, satisfying white beans and avocado. Try mixing it up with different seasonal vegetables.

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Chipotle-Lime Cauliflower Taco Bowls

A bold, smoky marinade elevates roasted cauliflower in this meal-prep version of our popular Chipotle-Lime Cauliflower Tacos (see Associated Recipes). To cut down on prep time, look for precut cauliflower in the produce department. You can also save time by using microwaveable quinoa pouches (you'll need one 8-ounce pouch for this recipe) instead of cooking quinoa.

13 of 24

Veggie Sandwich

veggie sandwich

There's no chance of getting the afternoon munchies when you fuel up with this vegan veggie sandwich filled with fiber and healthy fats, plus fruit on the side. It'll keep you energized until dinner. Feel free to swap in your other favorite sandwich vegetables, sprouts or greens.

14 of 24

Vegetarian Chopped Power Salad with Creamy Cilantro Dressing

Vegetarian Chopped Power Salad with Creamy Cilantro Dressing — Brie Passano

Cilantro adds color and flavor when blended to make a creamy dressing. Serve this healthy salad for lunch or dinner.

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White Bean & Avocado Toast

Mashed avocado and white beans make for a fiber-rich and creamy topping, the perfect partner for a crispy slice of toast. Try it for a quick breakfast or snack.

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Caprese Pasta Salad

Caprese Pasta Salad — Photographer / Jennifer Causey, Food Stylist / Karen Rankin, Prop Stylist / Christine Keely

This light and fresh caprese pasta salad is brought together with a bright and tangy dressing, with fresh mozzarella pearls adding creaminess to every bite.

17 of 24

Green Goddess Salad with Chickpeas

In this cucumber, tomato, Swiss cheese and chickpea salad recipe, a healthy green goddess dressing is made from avocado, buttermilk and herbs. The extra dressing is delicious served with grilled vegetables.

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Lemony Lentil Salad with Feta

Lemony Lentil Salad — Jason Donnelly

This delicious and healthy lentil salad comes together in just 30 minutes and makes a wonderful hot-weather meal. Serve with whole-wheat pitas, if desired.

19 of 24

Quinoa Chickpea Salad with Roasted Red Pepper Hummus Dressing

This hearty vegan salad is loaded with plant-based power ingredients: chickpeas, quinoa and hummus. We love the crunch of the sunflower seeds and the unexpected flavor of roasted peppers.

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Spicy Ramen Cup of Noodles

Make your own cup of instant soup at home with this vegetarian ramen recipe. Pack several jars at once to take to work for easy lunches throughout the week.

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Vegan Burrito Bowls with Cauliflower Rice

These meal-prep vegan burrito bowls are healthier and more flavorful than takeout. Make them early in the week for grab-and-go meals when days are busy. We use frozen cauliflower rice, a low-carb substitute for white or brown rice, to cut down on prep time.

22 of 24

Mixed Greens with Lentils & Sliced Apple

This salad with lentils, feta and apple is a satisfying vegetarian entree to whip together for lunch. To save time, swap in drained canned lentils—just make sure to look for low-sodium and give them a rinse before adding them to the salad.

23 of 24

Thai-Style Chopped Salad with Sriracha Tofu

Prep four days' worth of high-protein vegan lunches using just four easy ingredients from your local specialty grocery store, including a veggie-heavy salad mix as a base. Because this salad mix is hearty, you can dress these bowls up to 24 hours before serving to allow the flavors in this healthy chopped salad to marry. If you can't find a hearty mix, go with broccoli slaw or shredded Brussels sprouts.

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Spring Veggie Wraps

Spring Veggie Wraps

A tangy tahini-ginger-soy mixture both marinates the tofu and serves as a sauce for this colorful veggie wrap recipe. Look for spinach tortillas for an additional pop of green.

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