8 Vegetarian Meal Prep Lunches With 25g+ Protein
Building a reliable lunch routine requires planning and the right tools. We designed this guide to help you source your vegetarian meal prep protein efficiently, ensuring you hit your macronutrient targets without sacrificing convenience.
Explore more in our Recipes collection.
Crispy Tofu & Quinoa Bowl
Serving size:: 1 bowl | Fridge life: 4 days | Container: 37oz
Ingredients:
- 1 block (14oz) extra-firm tofu, pressed and cubed
- 1/2 cup dry quinoa
- 1/2 cup shelled edamame
- 1 tbsp olive oil
- 1 tbsp soy sauce
- 1 tbsp nutritional yeast
Instructions:
- Toss tofu cubes with olive oil and soy sauce. Bake at 400°F for 20 minutes.
- Rinse quinoa and cook according to package directions.
- Divide quinoa, tofu, edamame, and nutritional yeast into your container.
Nutrition:: 450 cal | 28g protein | 38g carbs | 19g fat
Red Lentil & Chickpea Stew
Serving size:: 1 bowl | Fridge life: 5 days | Container: 74oz
Ingredients:
- 1 cup dry red lentils, rinsed
- 1 can (15oz) chickpeas, drained
- 2 cups vegetable broth
- 1 tsp cumin
- 1 tsp smoked paprika
- 1 cup spinach
Instructions:
- Combine lentils, broth, cumin, and paprika in a pot. Bring to a boil.
- Reduce heat and simmer for 15 minutes until lentils break down.
- Stir in chickpeas and spinach. Cook for 2 additional minutes.
Nutrition:: 410 cal | 26g protein | 62g carbs | 6g fat
Egg & Black Bean Hash
Serving size:: 1 bowl | Fridge life: 4 days | Container: 74oz
Ingredients:
- 3 large eggs, hard-boiled and chopped
- 1 can (15oz) black beans, drained
- 1 cup diced bell peppers
- 1/2 cup diced onions
- 1 tbsp avocado oil
- 1/2 tsp chili powder
Instructions:
- Heat avocado oil in a skillet. Sauté onions and peppers for 5 minutes.
- Add black beans and chili powder. Cook for 3 minutes.
- Fold in chopped hard-boiled eggs and divide into containers.
Nutrition:: 390 cal | 27g protein | 42g carbs | 14g fat
Tempeh & Edamame Peanut Salad
Serving size:: 1 bowl | Fridge life: 3 days | Container: 37oz
Ingredients:
- 4 oz tempeh, cubed
- 1/2 cup shelled edamame
- 2 cups mixed greens
- 2 tbsp peanut butter
- 1 tbsp soy sauce
- 1 tbsp rice vinegar
Instructions:
- Pan-fry tempeh cubes in a dry skillet for 5 minutes until browned.
- Whisk peanut butter, soy sauce, and rice vinegar to make a dressing.
- Toss greens, edamame, and tempeh with the dressing.
Nutrition:: 430 cal | 29g protein | 24g carbs | 26g fat
Cottage Cheese & Hemp Seed Bowl
Serving size:: 1 bowl | Fridge life: 4 days | Container: 37oz
Ingredients:
- 1 cup low-fat cottage cheese
- 3 tbsp hemp seeds
- 1/2 cup diced cucumbers
- 1/4 cup cherry tomatoes, halved
- 1 tbsp pumpkin seeds
- 1 tsp black pepper
Instructions:
- Scoop cottage cheese into the base of your container.
- Arrange cucumbers and tomatoes around the cheese.
- Top with hemp seeds, pumpkin seeds, and black pepper.
Nutrition:: 360 cal | 34g protein | 14g carbs | 18g fat
Seitan & White Bean Chili
Serving size:: 1 bowl | Fridge life: 5 days | Container: 74oz
Ingredients:
- 8 oz seitan, chopped
- 1 can (15oz) cannellini beans, drained
- 1 cup crushed tomatoes
- 1 cup vegetable broth
- 1 tbsp chili powder
- 1 tsp garlic powder
Instructions:
- Sear chopped seitan in a pot for 3 minutes.
- Add beans, tomatoes, broth, and spices. Bring to a simmer.
- Cook for 15 minutes to meld flavors before storing.
Nutrition:: 400 cal | 32g protein | 45g carbs | 8g fat
Frequently Asked Questions
How do I ensure I get enough vegetarian meal prep protein?:
Combine legumes, soy products, and dairy. Track your portions to meet your daily macronutrient targets.
Can I heat my meals in the Borohouse containers?:
Yes. Open the single orange air valve on the lid. The borosilicate glass is microwave and oven safe.
What is the best container size for batch cooking?:
Use the 74oz container for stews and chilis. Use the 37oz container for salads and grain bowls.
Shop Borohouse Glass Containers
Proper storage determines the success of your meal prep. The Borohouse Glass-Lid series keeps ingredients fresh with borosilicate glass and an airtight silicone seal.
For single servings, the 37oz container is the ideal size. For batch cooking, the 74oz container handles 2–3 servings. Grab the complete set for maximum versatility.
Ready to upgrade your food storage? Explore the collection — crystal clear lids, airtight seal, built to last.
All glass, all good.
FAQs
How long do meal prep bowls last in the fridge?
Most well-prepared meal prep bowls last 3–5 days in the refrigerator when stored in airtight containers. Borosilicate glass containers with tight-sealing glass lids help extend freshness by providing a neutral, odor-resistant storage environment.
Are glass containers better for meal prep than plastic?
Yes. Glass containers do not absorb food odors, do not stain from sauces, and provide a completely neutral material that never leaches chemicals into your food. Borosilicate glass is thermal shock resistant, meaning it can go from fridge to microwave without risk of cracking.
Can you put glass meal prep containers in the microwave?
Yes, borosilicate glass containers are microwave-safe. Unlike plastic, glass never warps, leaches, or releases chemicals when heated. Always open the steam valve before microwaving to release pressure.
What size container is best for meal prep?
For single-serving lunch bowls, a 37oz glass container is the most versatile. For batch cooking or larger portions, a 74oz container works well for 2–3 servings.
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