The best high-protein vegetarian lunch options

 Here are some of the best high-protein vegetarian lunch options, packed with plant-based proteins, that are both delicious and nutritious:

### 1. **Lentil and Chickpea Salad**

   - **Protein**: Lentils provide about 18 grams of protein per cup, while chickpeas offer around 15 grams. Combining these legumes in a salad with fresh vegetables and a lemon-tahini dressing creates a filling, protein-rich meal.

   - **Serving Tip**: Add avocado for healthy fats and spinach for added vitamins.

### 2. **Quinoa and Black Bean Burrito Bowl**

   - **Protein**: Quinoa is a complete protein, containing around 8 grams of protein per cup. Black beans add another 15 grams per cup. This bowl is typically served with veggies like tomatoes, corn, and avocado.

   - **Serving Tip**: Top it with a dollop of Greek yogurt or a sprinkle of cheese for extra protein.

### 3. **Paneer Tikka Wrap**

   - **Protein**: Paneer is a high-protein Indian cheese, with about 14 grams of protein per 100 grams. Grilling or roasting paneer with spices and serving it in a whole wheat wrap makes for a satisfying lunch.

   - **Serving Tip**: Add grilled vegetables, lettuce, and a yogurt-based sauce to complement the wrap.

### 4. **Tofu Stir-Fry with Brown Rice**

   - **Protein**: Tofu contains around 10-15 grams of protein per 100 grams. Stir-fry tofu with colorful vegetables (like bell peppers, broccoli, and carrots) and serve it with brown rice or quinoa for a balanced, high-protein meal.

   - **Serving Tip**: Use soy sauce and sesame seeds for flavor and texture.

### 5. **Chickpea and Spinach Curry**

   - **Protein**: Chickpeas are a great source of plant-based protein, offering about 15 grams of protein per cup. Spinach adds vitamins and minerals, making this dish both nutritious and filling.

   - **Serving Tip**: Serve it with brown rice or whole-grain naan to round out the meal.

### 6. **Edamame and Vegetable Stir-Fry**

   - **Protein**: Edamame contains about 18 grams of protein per cup. A vegetable stir-fry with edamame, mushrooms, peppers, and snow peas makes for a quick, protein-packed meal.

   - **Serving Tip**: Serve over a bed of quinoa or brown rice for a fiber-rich addition.

### 7. **Greek Salad with Quinoa and Feta**

   - **Protein**: Feta cheese provides about 6 grams of protein per ounce, while quinoa adds another 8 grams per cup. A Greek salad with cucumbers, tomatoes, olives, and feta, paired with quinoa, is a light yet high-protein lunch.

   - **Serving Tip**: Use a lemon-olive oil dressing to keep it light and fresh.

### 8. **Vegetarian Chili**

   - **Protein**: A bean-based chili made with kidney beans, black beans, and pinto beans can provide 15-18 grams of protein per serving. Add bell peppers, onions, and tomatoes to increase the nutrient profile.

   - **Serving Tip**: Serve with a slice of whole-grain bread or a side of brown rice for added fiber.

### 9. **Tempeh and Avocado Sandwich**

   - **Protein**: Tempeh contains about 21 grams of protein per 100 grams, making it a powerhouse for vegetarian protein. Pairing tempeh with avocado on whole-grain bread makes for a delicious and filling lunch.

   - **Serving Tip**: Add greens like spinach or arugula and a spicy mustard for extra flavor.

### 10. **Hummus and Veggie Wrap**

   - **Protein**: Hummus made from chickpeas provides around 7-8 grams of protein per serving. Wrap it with fresh veggies like bell peppers, cucumbers, and spinach in a whole-wheat tortilla.

   - **Serving Tip**: Add a sprinkle of hemp seeds or sunflower seeds to boost the protein content further.

These meals provide a mix of plant-based proteins, complex carbohydrates, and healthy fats, making them ideal for a balanced and satisfying lunch. You can further enhance these dishes with protein-rich toppings like seeds, nuts, or a side of yogurt.