Vegetarian Living

What does a Vegetarian eat for lunch?

Say No to Meat Book CoverThe following is an excerpt from our book, Say No to Meat, by Amanda Strombom and Stewart Rose.

What can I eat for lunch?

Lunch is easy. If you want to be sure you have a tasty lunch, it’s best to bring your own because many school or office cafeterias have limited vegetarian choices. Many grocery stores have a deli section where you can pick up a salad, hot soup, and a roll to eat for lunch. Check out their sandwich selections, too. If your local supermarket is not very veg-friendly, ask the deli manager for suggestions. If enough people ask, they’ll get the idea that more vegetarian options are needed.

Here’s a list of easy ideas for lunch, some of which you could pack and bring with you to school or the office, especially if you have access to a microwave to heat your lunch:

Sandwiches. Build your sandwich on a whole-grain foundation. In addition to conventional sliced bread, you can choose pita bread, wraps, tortillas, bagels, or flatbread. Protein-rich filling choices include hummus (a Middle Eastern dip), falafel (spicy chickpea patties), peanut butter and other nut butters, imitation sliced deli meats, nondairy cheese, and sliced baked tofu. Add flavor and nutrition with romaine lettuce, baby spinach leaves, roasted red peppers, zucchini, or other veggies. If you’re using pocket bread, consider fillings like coleslaw, beans, and rice. Don’t forget the vegan mayonnaise and nonhydrogenated vegan margarine.

Soups and chili. Individual vegetarian soup pots are quick and convenient; just add boiling water and stir. Look for natural brands of canned vegetarian soups and chili. Transfer the soup into a microwave-safe container with a lid and heat it up at school or the office.

Other hot lunches. Premade veggie burritos, wraps, or a slice of egg-free quiche will reheat nicely.


About Vegetarians of Washington

Vegetarians of Washington is a large non-profit vegetarian society based in Seattle, WA. We encourage people to discover the advantages and experience the pleasures of vegetarian food. We welcome everyone, whether you're an experienced vegetarian, a beginner or just curious. You don't have to be a vegetarian to join our organization, or to follow our blog! We run the largest vegetarian food festival in the country, Seattle's Vegfest, held in the Seattle Center in March each year. We also host monthly dining events and give free nutrition and cooking classes. We've written several nationally published books, including our latest book "In Pursuit of Great Food: A Plant-based shopping guide", which provides valuable information on what to buy and how to choose great food. Our other books include "Say No to Meat" which gives the information and real-world advice that new vegetarians need the most, in an easy question-and-answer style, the fact-filled "The Vegetarian Solution", and a wide range of delicious recipes in "The Veg-Feasting Cookbook". All our books are available in local bookstores, and via our website or


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