Vegetarian Meals to Go

Quinoa salad is highly nutritious and full of protein.

Vegetarian recipes are no more difficult to prepare than non-veggie recipes, but they often require unique ingredients to be nutritious and filling. For quick and easy vegetarian meals on the go, invest in some different-sized plastic food containers and always have a few key ingredients on hand such as pasta noodles, tofu, fresh veggies, cheese and bread. Even on a budget, portable vegetarian meals are easy to whip up and store ahead of time.

Salads

A big vegetarian salad can be an entire meal with the right ingredients. Prepare it in a large plastic to-go container and put salad dressing in a smaller container. The more nutritious greens are romaine, kale or spinach. To add enough protein, include ingredients like hard-boiled egg, quinoa, tofu, sunflower seeds, avocado, or tempeh. Buy all ingredients ahead of time and get enough to make salads for the entire week.

Wraps or Quesadillas

Vegetarian wraps or quesadillas are quick and cheap. If necessary, they can be warmed up in a microwave or eaten cold on the go. For the healthiest option, fill a sprouted grain or whole wheat tortilla with greens, hummus, cheese, sliced bell peppers, sprouts or other veggies. These can be prepared ahead of time and take minutes to put together. Roll them up in foil or plastic wrap, rather than putting them in a plastic container, to save space.

Casseroles

A big vegetarian casserole can be made ahead of time and portioned into to-go containers for easy meals. For a low-fuss alternative to oven-baking, using a slow cooker or crock pot can be an easy way to a nutritious casserole. Many simple recipes don't require more than sauce, vegetables, spices or cheese. One casserole can turn into enough meals for several days.

Rice-based Meals

One way to prepare on-the-go vegetarian meals is to buy packages of pre-cooked, frozen rice. These can be heated up in the microwave (either ahead of time or on the spot) and topped with veggies, tofu, tempeh, canned chili or beans. Rice-based vegetarian meals are often very filling and can be easily varied with different kinds of ingredients. Store packets of soy sauce or chili sauce in the car or at work for a quick way to add more flavor.

References

• All Recipes: Best Vegetarian Recipes