Coming up with healthy lunch ideas to pack can be a challenge for anyone, but if you are a vegetarian it can be even more difficult. The following are some healthy vegetarian lunch ideas that are between 300-400 calories. (Note- If you do not include dairy, you can substitute soy cheese and soy yogurt for the dairy products below.) As an added benefit, none of the lunches need to be heated so you can enjoy them if you don’t have access to a kitchen at lunch time. However, you will want to invest in a cooler or a lunch bag/box that can keep the dairy items at a cold temperature to prevent food borne illness.
|Hummus, Fruit and Veggie Platter
(350 calories, 10 gm protein, 6 gm fat, 15 gm fiber)
|Peanut Butter and Jelly Sandwich w/ Yogurt
o 2 Slices Light Wheat Bread
o 1 ½ Tbsp Natural Peanut Butter
o 1 Tbsp Jelly
(360 calories, 15 gm protein, 13 gm fat, 7 gm fiber)
|Fruit and Yogurt Parfait
(300 calories, 14 gm protein, 2 gm fat, 19 gm fiber)
|Veggie Wrap and Fruit
o Whole Wheat Tortilla (160 calories)
o 1 Cup Grilled Vegetables (Use left-overs from recipe below)
o ¼ Cup Reduced-Fat Shredded Cheese
(350 calories, 17 gm protein, 13 gm fat, 7 gm fiber)
|Pasta Salad w/ String Cheese
o 1 Cup Whole Wheat Pasta (cooked)
o ½ Cup Veggies (i.e. Broccoli, Peppers, Tomatoes)
o 2 Tbsp Reduced-Fat Italian Dressing
(340 calories, 14 gm protein, 11 gm fat, 10 gm fiber)
Recipe for grilled vegetables:
- 4 yellow squash
- 4 zucchini squash
- 6 large carrots
- 1 large red onion
- ¼ cup olive oil
- 2 Tbsp tarragon vinegar
- 1 clove garlic, crushed
- ¼ tsp dried thyme
- ¼ tsp salt
- ¼ tsp pepper
- chopped fresh basil
- Slice squash, zucchini, and carrots into lengthwise strips about ¼ inches thick.
- Slice onion into ¼ inch slices.
- Place vegetables into large bowl and toss with remaining ingredients, except basil.
- Cook vegetables on a hot grill and sear lightly; turn vegetables over.
- Cook until vegetables are limp, but are still al dente, about 8-10 minutes.
Yield: 6 servings, 50 calories / serving