7 Best Plant-Based Lunches That Are Bursting With Protein

All on the high street to grab in a hurry

Protein is what our bodies use to build our bones, muscles and cells. Even if you’re not pumping weights at the gym every other day, it’s an absolute necessity: It takes the word basic to a whole other level.

Whether it’s for creating hormones, red blood cells or keeping our brains functioning, here’s where you can get a decent (we’re talking 30g+) dose of protein from your fave grab & gos, and a few hidden gems that we discovered a little off the beaten track.

#1 The One Of Your Dreams

This is the ultimate plant-based, protein-packed lunch. It contains 38g, and only 345 calories – leaner than most egg sandwiches out there (Pret’s contains just 19g!) In fact, ProToGo do a mean Egg Salad Bagel too, but even that only contains the same amount of protein as their Pasta Verde.

Related: How To Pimp Your Egg Pot | Best Post Workout Breakfasts

This is because the pasta is made from mung beans, which are one of the richest sources of plant-based protein out there. One cup (about 200g) contains 49g of protein. This, combined with a topping of hazelnuts, gives you a high chance of arming yourself with the full set of essential amino acids, as, on their own, most plant sources are incomplete and lack a couple of those key building blocks!

Oh, and the pasta sauce is made from spinach and combined with charred tomatoes – more protein and lots of flavour!

#2 The Low Carb, High Protein One

A close second, containing a whopping 31g, is one of Rola Wala’s Indian-flavoured creations. Black beans, which the noodles are made from, contain 29g of protein per cup, but it’s the chickpeas that will be providing you with the biggest dose of protein in this one. Again, you’re combining two different sources of protein, making this a sure-fire way to be getting all the essential amino acids over the day.

You can even add paneer to boost the flavour, texture and nutritional value of your spicy, fibre-full feast! This lunch is also low carb (25g) and only 368 cals so there’s definitely room to DIY it.

Related: Rola Wala Review | Healthy Food Near Me

#3 The One That’s Full Of Fibre

This squash curry is made with lentils and packs a punch of 19g of protein.

Lentils are not just a great source of plant based protein, but are also high in fibre and slow release carbohydrates. One cup of cooked lentils contains 18g protein and 50% of your daily fibre intake – that’s loads!

For the same amount of protein but something a little more substantial (the curry only contains 305 cals) get the Large Aubergine & Cashew Pesto Sandwich. Vegetarians don’t just have to eat hummus wraps you know!

#4 The One That’s The Most Satisfying

Saying that, hummus is one of the healthiest way to enjoy the protein-packed benefits of the humble chickpea. If you’re a fan, then your best bet is Hummus Bros.

Compared to Crussh’s Falafel & Hummus Wrap (18g) or Pret’s Humous & Crunchy Veg Salad Wrap (11g), the Falafel Hummus Bowl wins hands down, containing 27g of protein and lots of healthy fats that will keep you fuller for longer.

Chickpeas, or any beans for that matter (kidney, pinto or black beans), are legumes with a high protein content. They are also great sources of slow release carbohydrates, fibre, folate, iron, phosphorus, potassium and manganese.

Studies have actually linked legume consumption to good cardiovascular health.

Related: Is Hummus Healthy? | We Asked A Nutritionist

Also Related: Hummus Bros Review | Healthy Food Near Me

#5 The One That’s Always Nearby

If you do love Pret – and who wouldn’t when they’re conveniently placed on nearly every street throughout the city – then another lentil-based delight is their Vegan Ragu Wrap (15g).

Or, if you’re veggie, you can benefit from the Halloumi, Red Pepper & Basil Toastie which contains a much more satisfying 29g.

Related: Pret A Manger Nutrition: 7 Essential Facts

Also Related: The Hardest (And Best) Thing About Going Vegan

#6 (Surprisingly) The Only One That’s A Salad

This salad manages to pack in a decent 17g of protein by combining peas, quinoa, Mediterranean cheese and toasted seeds (all plant-based protein sources) with avocado and cucumber.

A tiny green pea not only contains protein but also iron, magnesium, phosphorus, zinc, copper and B vitamins. You can even add a Crushed Pea Salad (7g protein, 171 cals) pot to bring your protein total up to a more respectable 24g.

Plus, quinoa, which is technically a seed or a ‘pseudo-grain’, is a fantastic starchy carbohydrate; rich in fibre and actually a complete protein, which is rare for a pseudo-grain!

Related: Leon Nutrition: 7 Healthy Hero Meals You Might Have Missed

#7 The One That’s Super Fresh & Summery

Soybeans are a complete source of protein, meaning that tofu, made from soybean curd pressed together, is very valuable to a vegan or veggie diet.

The Teriyaki Tofu Poke from Maui Poke contains 16g of protein, and you can even add edamame (immature soybeans) if you think you need a top up.

Plus, you’re sure to get loads of nutrients from all the weird and wonderful fruit and veg toppings that you can choose to throw on top one of the summeriest lunch options out there!