Low calorie Lunch suggestions -Vegetarian

AGupta6mobile

Any suggestions for taking lunch to work.
Currently I tend to eat white eggs for breakfast and then some fruits and nuts (peanuts, roasted almonds and pumpkin seeds (without salt) through out the day. Mostly a banana, orange/clementine
However I feel hungry throughout the day.

Any vegetarian recommendations for lunch, that I can carry to work..

PeachyPlum

Vegetarian can be interpreted differently, so first I'll ask what type of vegetarian are you? Do you eat fish? I was going to ask if you're vegan, but then saw that you eat eggs, so I'm guessing not. Adding more fiber, fat and protein to your meals will help you feel full longer.

Greek yogurt is high in protein and very filling.

Beans are excellent vegetarian lunches. Lots of recipes out there, one of my favorite is a chickpea salad tossed with olive oil and red wine vinegar.

Eggs are good, but unless you have a specific dietary reason not to eat them, I'd recommend eating the yolks as well. They'll keep you full longer that way.

Do you like tofu? Or lentils?

AGupta6mobile

PeachyPlum wrote: »

Vegetarian can be interpreted differently, so first I'll ask what type of vegetarian are you? Do you eat fish? I was going to ask if you're vegan, but then saw that you eat eggs, so I'm guessing not. Adding more fiber, fat and protein to your meals will help you feel full longer.

Greek yogurt is high in protein and very filling.

Beans are excellent vegetarian lunches. Lots of recipes out there, one of my favorite is a chickpea salad tossed with olive oil and red wine vinegar.

Eggs are good, but unless you have a specific dietary reason not to eat them, I'd recommend eating the yolks as well. They'll keep you full longer that way.

Do you like tofu? Or lentils?

HI Peachy,
NO fish, but I do eat eggs. I buy those eggwhite containers from Costco, Maybe I will try getting the whole egg and try with egg york as well.

I do like to add tofu or lentils during dinner for protein source. I though of beans and chickpea, but didn't as I thought I might consume more carbs that way.
Thanks

janejellyroll

AGupta6mobile wrote: »

PeachyPlum wrote: »

Vegetarian can be interpreted differently, so first I'll ask what type of vegetarian are you? Do you eat fish? I was going to ask if you're vegan, but then saw that you eat eggs, so I'm guessing not. Adding more fiber, fat and protein to your meals will help you feel full longer.

Greek yogurt is high in protein and very filling.

Beans are excellent vegetarian lunches. Lots of recipes out there, one of my favorite is a chickpea salad tossed with olive oil and red wine vinegar.

Eggs are good, but unless you have a specific dietary reason not to eat them, I'd recommend eating the yolks as well. They'll keep you full longer that way.

Do you like tofu? Or lentils?

HI Peachy,
NO fish, but I do eat eggs. I buy those eggwhite containers from Costco, Maybe I will try getting the whole egg and try with egg york as well.

I do like to add tofu or lentils during dinner for protein source. I though of beans and chickpea, but didn't as I thought I might consume more carbs that way.
Thanks

If you're snacking on fruit throughout the day, you're already having carbohydrates. Swapping these for beans may help you feel fuller -- I know fruit can make me very hungry if I'm just eating that. I will often have beans or tofu for lunch -- I will mix it with greens or cucumber noodles to create a higher volume of food for lower calories. Do you like soups? I often bring soups for lunch -- those can be very low calorie and you can include beans.

AGupta6mobile

Thanks, I like the idea and I will try swapping the fruits with some proteins and salad. Fruits just seem like the healthier option to anything else.
I try snaking on dry roasted nuts to keep me full with lots of water. Of course not a whole lot but a hand full.
I like soups, i will make a bunch over the weekend. I hate the canned ones.. they have too much sodium

avskk

Veggie sticks with homemade guacamole (dead easy -- mashed avocado, salsa to taste, splash of lemon or lime juice, garlic and salt to taste) and a wedge or two of Laughing Cow (or a string cheese)? Lots of volume, high in nutrients, fat and protein to keep you satiated.

mantium999

More veggies, less fruit, if calories are an issue, and you are hitting your protein and fat targets.

kimw91

Hummus. On top of a salad or if your carb macros allow it, in a sandwich with grilled vegetables and maybe a slice of cheese. Bean salads are great too: you can go Mexican with black beans and corn, Greek with chickpeas and feta or Moroccan with chickpeas and dried apricots. Switch up the veg, add in a grain of choice and you should be good to go! You could also make a frittata for the week and have it with a side salad.

AGupta6mobile

mantium999 wrote: »

More veggies, less fruit, if calories are an issue, and you are hitting your protein and fat targets.

I guess i know what ai was doing wrong. I thought fruit were healthier and the sugar in fruits is supposed to be calculated differently and its good. But I will stick to limited fruits and more veggies. Thanks

AGupta6mobile

kimw91 wrote: »

Hummus. On top of a salad or if your carb macros allow it, in a sandwich with grilled vegetables and maybe a slice of cheese. Bean salads are great too: you can go Mexican with black beans and corn, Greek with chickpeas and feta or Moroccan with chickpeas and dried apricots. Switch up the veg, add in a grain of choice and you should be good to go! You could also make a frittata for the week and have it with a side salad.

Thanks, I did think of hummus, and veggies. I will try that.. since last two weeks I am trying to be off from any wheat, bread etc. .. but will slowly introduce once i loose a little and see how the weight acts.

Thanks. For the great suggestions! !

angies6pack

I like to make a smoothie with greek yogurt, fruit, greens, almond/cashew milk and flax seed. Very filling.

AGupta6mobile

angies6pack wrote: »

I like to make a smoothie with greek yogurt, fruit, greens, almond/cashew milk and flax seed. Very filling.

Sounds yummy, and will take cate of my sweet tooth as well . Thank you

softblondechick

Your diet could be why many vegetarians do not lose weight. Snacking on high fat nuts all day could be a problem. Unless your plan is HFLC. However, if you are eating a lot of fruit, that will blow your carbs.

I suggest adding some vegetables. You don't mention that you eat any...

AGupta6mobile

softblondechick wrote: »

Your diet could be why many vegetarians do not lose weight. Snacking on high fat nuts all day could be a problem. Unless your plan is HFLC. However, if you are eating a lot of fruit, that will blow your carbs.

I suggest adding some vegetables. You don't mention that you eat any...

Yes, i think I was over doing on nuts, but still within recommended portion size.. i usually have salads, backed tofu or potatoe. With boiled broccoli and asparagus for dinner. My veggie intake..
Sometimes I will add in black beans and salsa. To make a taco salad ... ..
Or add a veggie quinoa burger to my salad for protien and carbs.
Some times I will take a cup of lentils. . Or beans
For now totally of of bread, sugar and dairy

MochiCupcake

I eat a lot of hearty veggie soups or curries, I usually add mixed beans or lentils to salads/brown rice or pasta, and top most of my dishes with seeds, & I eat lots of tofu, couscous, quinoa, falafel, etc. Plus as many different types of veggies throughout the day and less fruit.

NewMeSM75

How about lettuce wraps with black beans, corn, salsa, light cheese. Season with cumin, salt, pepper. Like a mock taco. I say lettuce since you're cutting down on breads.

Vegetarian chili would be great. Cook on weekend and have ready for next week.

Tomato basil soup or vegetable soup. Side salad.

One of my favorites is a corn salad. I mix corn, diced tomatoes, diced jalapeno, green onion and light mayo together. It's great as a side dish...

A veggie stir fry is good.

Zucchini boat pizzas. Scoop out middle and fill with marinara, light cheese, veggies. bake

I had a "mock" eggplant parm last night. Baked the sliced eggplant, topped with homemade tomato sauce and cheese.

Along same lines, portabellas would be a good substitute if you like mushrooms. I love mushrooms. Marinate and grill or bake. Have steamed veggies on the side.

Oh, and I'm not fan of the texture of hummus but found you can make them with many types of beans. I make a butterbean hummus with drained large butterbeans, olive oil, sesame oil, garlic, cumin, fresh lemon juice and enough water to thin. It's great...

Can't forget vegetarian lasagna. This would be one to cook on weekend since it's better following days. I've made it with sliced zucchini or sliced eggplant. If you use eggplant, peel it. I found the peel to be hard to cut in it. When I was watching carbs, I also used wonton wrappers or egg roll wrappers for noodles.

By the way, I'm not vegetarian. I just love food and love vegetables.

mllemuguet

- Grilled tofu/tempeh sandwiches with a bit of cheese, and veggies of your choice
- Vegetable and lentil (or any bean) soup (very low cal if you choose your ingredients right)
- Hummus with veggies, pita and a bit of cheese
- Salad (be creative, add nuts for protein and avocado or cheese for fat)

Sides:
- Nuts: walnuts and pistachios are my favourite
- Dried fruit or banana for sustenance
- Any kind of veggie (cucumber and carrots are my favourite because they stay crunchy)

Rework those kinds of recipes until you get bored. You could also just bring a leftover from a previous meal and portion control.

Good luck

PaigeMarieLane

What I take to work is about 4crackers, a serving of humus, a serving of carrots, a serving of mix broccoli & cauliflower and tiny bit of ranch (2tblsp). And I sometimes will have a cup of fruit or some yogurt.

P.s. I'm a lacto-ovel-vegetarian
hope this helps you some:)

AGupta6mobile

MochiCupcake wrote: »

I eat a lot of hearty veggie soups or curries, I usually add mixed beans or lentils to salads/brown rice or pasta, and top most of my dishes with seeds, & I eat lots of tofu, couscous, quinoa, falafel, etc. Plus as many different types of veggies throughout the day and less fruit.

Thanks for the tips, sound good, how do you make the falafal? fried? I've been focusing on fruits.. I think I will have to cut that back a little.

AGupta6mobile

Steph38878 wrote: »

How about lettuce wraps with black beans, corn, salsa, light cheese. Season with cumin, salt, pepper. Like a mock taco. I say lettuce since you're cutting down on breads.

Vegetarian chili would be great. Cook on weekend and have ready for next week.

Tomato basil soup or vegetable soup. Side salad.

One of my favorites is a corn salad. I mix corn, diced tomatoes, diced jalapeno, green onion and light mayo together. It's great as a side dish...

A veggie stir fry is good.

Zucchini boat pizzas. Scoop out middle and fill with marinara, light cheese, veggies. bake

I had a "mock" eggplant parm last night. Baked the sliced eggplant, topped with homemade tomato sauce and cheese.

Along same lines, portabellas would be a good substitute if you like mushrooms. I love mushrooms. Marinate and grill or bake. Have steamed veggies on the side.

Oh, and I'm not fan of the texture of hummus but found you can make them with many types of beans. I make a butterbean hummus with drained large butterbeans, olive oil, sesame oil, garlic, cumin, fresh lemon juice and enough water to thin. It's great...

Can't forget vegetarian lasagna. This would be one to cook on weekend since it's better following days. I've made it with sliced zucchini or sliced eggplant. If you use eggplant, peel it. I found the peel to be hard to cut in it. When I was watching carbs, I also used wonton wrappers or egg roll wrappers for noodles.

By the way, I'm not vegetarian. I just love food and love vegetables.

Step, thanks for all the wonderful ideas. I do like the Zucchini boat pizzas, i scoop out the middle, chop and mix with cheese and peppers and fill it back.
I will have to try the vegetarian lasagna with zucchini sounds appetizing
Thanks

AGupta6mobile

DeathAngelette wrote: »

What I take to work is about 4crackers, a serving of humus, a serving of carrots, a serving of mix broccoli & cauliflower and tiny bit of ranch (2tblsp). And I sometimes will have a cup of fruit or some yogurt.

P.s. I'm a lacto-ovel-vegetarian
hope this helps you some:)

Thanks! what's a lacto-ovel-vegetarian ? no diary and....

janejellyroll

AGupta6mobile wrote: »

DeathAngelette wrote: »

What I take to work is about 4crackers, a serving of humus, a serving of carrots, a serving of mix broccoli & cauliflower and tiny bit of ranch (2tblsp). And I sometimes will have a cup of fruit or some yogurt.

P.s. I'm a lacto-ovel-vegetarian
hope this helps you some:)

Thanks! what's a lacto-ovel-vegetarian ? no diary and....

A lacto-ovo vegetarian (what I think the poster meant) is someone who eats both dairy and eggs but avoids meat.

I_Will_End_You

One of my favorite vegetarian lunches is when I make homemade veggie patties. You can basically use whatever vegetables you like. My favorite is spinach/mushroom/onion/zucchini/asparagus. You just chop up your vegetables, sautee them a bit in some garlic and olive oil, mix it all together in a bowl with an egg, some cheese (feta is my favorite), spices, some bread crumbs or quinoa, make patties, slap them on a baking sheet and bake them. I make like, 24 at a time. They're really tasty and usually around 100 calories a piece, depending on the ingredients you use. (I make recipes on MFP whenever I make them to be sure). I've done all kinds of combos, they've all been very good. Broccoli, cauliflower, cheddar and rice (onion and garlic must always be included, btw) is another good one.

avskk

I've found that cottage cheese is my friend at lunch time. I'll put a scoop on a salad, have a serving of it with veggies and salsa, plop it on top of black beans & tomatoes with hot sauce... it adds protein and fat without tons of calories, it tastes good alone but combines well with sweet or savory flavors, and is generally a lunch all-star.

PaigeMarieLane

It's where I eat eggs and dairy. But will not eat any meat. I did mean lacto-ovo-vegetarian lol. Sorry auto correct.

kiittenforever

Toasted sandwich with hummus and a lot of spinach

AGupta6mobile

I_Will_End_You wrote: »

One of my favorite vegetarian lunches is when I make homemade veggie patties. You can basically use whatever vegetables you like. My favorite is spinach/mushroom/onion/zucchini/asparagus. You just chop up your vegetables, sautee them a bit in some garlic and olive oil, mix it all together in a bowl with an egg, some cheese (feta is my favorite), spices, some bread crumbs or quinoa, make patties, slap them on a baking sheet and bake them. I make like, 24 at a time. They're really tasty and usually around 100 calories a piece, depending on the ingredients you use. (I make recipes on MFP whenever I make them to be sure). I've done all kinds of combos, they've all been very good. Broccoli, cauliflower, cheddar and rice (onion and garlic must always be included, btw) is another good one.

Awesome, i will have to try this.. i bbrought those quinoa and spinach patties from costco, i mix em u in my salad.. but i want to make em myself as those patties contain lot of sodium..

AGupta6mobile

PaigeMarieLane wrote: »

It's where I eat eggs and dairy. But will not eat any meat. I did mean lacto-ovo-vegetarian lol. Sorry auto correct.

Nice, I guess im the same. Egg and milk but no meat. I call it eggitarian

AGupta6mobile

avskk wrote: »

I've found that cottage cheese is my friend at lunch time. I'll put a scoop on a salad, have a serving of it with veggies and salsa, plop it on top of black beans & tomatoes with hot sauce... it adds protein and fat without tons of calories, it tastes good alone but combines well with sweet or savory flavors, and is generally a lunch all-star.

Thanks will have to try, i bought cottage cheese to try, one of those single serving with fruits on the side.. didnt like it.. but will have to try another brand..

AGupta6mobile

kiittenforever wrote: »

Toasted sandwich with hummus and a lot of spinach

Sounds yum.. i will on a cheat day, i am trying staying away from bread for couple of weeks..

BringingSherriBack

If you eat dairy in addition to eggs, you could do cheese sandwiches loaded with veggies (try on a low carb wrap for an extra protein punch). Also, good sources of protein from dairy include greek yogurt, string cheese, lowfat cottage cheese. All can be eaten with fruit or veggies to make a complete meal. Big salads packed with veggies of all kinds with a bit of cheese, a boiled egg and a few seeds or nuts makes a nice filling meal.
Of course vegetarian chili and veggie soups are always great and can be made in large batches and frozen in individual servings for taking for lunch.