500-calorie Vegan Lunch Recipes for Weight Loss

Meal prepping and trying to lose weight doesn’t have to be sad and boring! These 4 super tasty lunch recipes are around 500 calories and are actually easy to make.

 

500-calorie Vegan Lunch Recipes for Weight Loss

 

 1. Smoky Mexican Quinoa

Total calories: 528

Ingredients:

• 2/3 cup quinoa (cooked)
• 1/2 cup black beans (canned)
• 1/2 cup corn (canned)
• 3 small slices avocado
• 1 green bell pepper (chopped)
• 1/2 small onion (finely chopped)
• 1 tsp oil
• 1 corn tortilla (cut into wedges)
• 1 tsp smoked paprika
• 1 tsp sweet paprika
• 1 tbsp tomato puree
• 1/4 tsp cumin, 1 bay leaf
• 2/3 tsp salt, pinch of pepper
• 1/2 cup water

Instructions:

• Heat 1 tsp oil in a medium pan and caramelize the onion.
• Add in all the ingredients (except the avocado, bell pepper and tortilla).
• Stir everything for about 15 minutes on low heat.
• In the last 2 minutes add the bell pepper.
• Serve with 3 small slices of avocado and corn tortilla wedges.

 

2. Pesto Pasta Salad

Total calories: 525

Ingredients:

• 1 cup whole wheat pasta (cooked)
• 3 tsp vegan basil pesto
• 1/2 cup chickpeas (cooked)
• 1/2 cup artichokes (quartered)
• 10 cherry tomatoes
• 10 olives
• fresh basil (to taste)

 

Instructions:

Combine all ingredients in a bowl.

 

3. Rice Noodle Stir Fry

Total calories: 518

Ingredients:

• 2/3 cup rice noodles (cooked)
• 1 cup broccoli (steamed)
• 1 block tofu (6.3 oz)
• 6 tbsp soy sauce
• 1 tbsp rice vinegar
• 1 lime wedge (juice)
• 1 tsp oil
• optional: chives/scallions, sesame seeds

 

Instructions:

• Cut the tofu into small cubes and fry them in 1 tsp oil.
• Add the broccoli, soy sauce, rice vinegar and stir for 2-3 minutes.
• Add in the rice noodles and very gently combine with all the ingredients in the pan.
• Add the lime juice and/or the optional ingredients.

 

4. Grilled Tofu and Mash

Total calories: 512

Ingredients:

• 1 cup green beans (steamed)
• lemon juice
• 1 block tofu (6.3 oz)
• 1 tsp oil
• 1 tsp grill spice mix
• salt, pepper
• 1 cup mashed potato
• 1 tbsp oat milk
• optional: 1 tsp nutritional yeast

 

Instructions:

• Cut the tofu into smaller slices.
• Put the slices in a bowl, add the oil and spice mix, then shake the bowl, so the tofu gets “coated” with the seasoning.
• On medium heat, fry/grill the tofu slices on both sides.
• Make mashed potato and measure out 1 cup. Add the oat milk, salt and pepper (and maybe nutritional yeast).
• Add lemon juice and salt to your steamed green beans.
• Place all elements in your lunch box.

 

More vegan goodies for meal prep:

• vegan meal prep
• vegan wraps
• high protein meal prep
• vegan school lunch ideas

 

Do you have any questions? Did you make any of the lunch boxes? Let me know in the comments!