Plan your next few weeks with these Meatless Monday recipes and have fun eating more plants together. The 20 plant-based, protein-focused meals cover breakfast, lunch and dinner.
II’m sure by now you’ve probably heard someone you know or follow talk about Meatless Mondays. Whether they are showing a recipe they made, or an intention to start their week, this is a buzzword making the rounds. What is this and how can we find Meatless Monday recipes? I’ve got you covered for the whole day and the next several Mondays as well.
This movement was started by Sid Lerner, the Founder of The Monday Campaigns as a way to eat more plants as well as combat climate change. I am all for sharing about a plant-based diet and why it matters so of course I’m on board! Plus, Mondays are an easy day to pick to try something new, since many of us can shop and prep for it over the weekend.
If the start of the week doesn’t work for you then pick the day that does and join us!
I call smoothies the healthiest fast food because they are super fast to make and are packed with nutrients. The smoothies below are great examples of how simple it is to get in a whole lot of protein, healthy fats and fiber to start your day off right. Or choose a non-smoothie recipe for a chewable way to get those nutrients in. Both are great options!
Bottom line: I don’t want to be hangry an hour after breakfast and I know these recipes will tide me over all morning long!
1
Vanilla Protein Shake
5
5 minutesminVegetarian
This vanilla protein shake packs 32g per glass from whey isolate, cashew milk and raw cashews, while two Medjool dates sweeten it and frozen cauliflower makes it thick and cold. You will not taste the cauliflower, promise.
This steel-cut oats recipe simmers one pot with chopped Medjool dates and cinnamon for three hearty breakfasts. Reheat a bowl, then add pecans and a drizzle of maple syrup right before serving so they stay crunchy.
Real cacao, half a banana, a Medjool date and almond butter make this chocolate protein shake taste like a milkshake, and frozen cauliflower makes it extra creamy. With hemp hearts and protein powder, it hits 30g protein and 16g fiber.
This cinnamon apple baked oatmeal is a cozy, make-ahead breakfast with warm spices, juicy apples and toasted pecans. It’s egg-free, dairy-free, gluten-free and vegan, with tender squares you can reheat all week.
Two frozen bananas, plain coconut yogurt and cashew milk blend into a thick, vanilla-scented banana smoothie that tastes like a milkshake. Collagen peptides bring it to 20g of protein, or swap in plant protein powder to keep it vegan.
Learning how to make chia pudding starts here: chia seeds, cacao, coconut milk and maple syrup set into a rich chocolate pudding that I layer with banana, almond butter, granola and coconut flakes. You can make the parfaits up to 2 days ahead.
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Lunch Options
Oh lunch. This is probably the hardest time for me to make great choices. I work. I mom. I live life. Lunch often gets forgotten between morning meetings and afternoon pickups, or becomes a convenience food snuck in on the road.
Not anymore! These seven Meatless Monday recipes are too good to miss. They are easy, can be made ahead of time and can use leftovers from dinners or remnants from the fridge so your produce doesn’t go bad. Make this meal easy on yourself and focus on the things in your day that take priority.
7
Instant Vegetarian Ramen
4.5
15 minutesminVegan
This vegetarian ramen upgrades instant noodles with a tamari and sesame broth, shiitake mushrooms, baby bok choy, red cabbage and carrot. Dinner for two is ready in about 15 minutes, with 14 grams of protein per bowl.
Chickpeas, cucumber, carrot, red bell pepper, pepitas and sunflower seeds pile onto spinach in this chickpea salad with a creamy orange tahini dressing. It has 14g protein per serving, lots of crunch and comes together in 15 minutes.
These ramen-style zoodles layer spiralized zucchini with kale, shredded carrot, green onion, garlic and crunchy pepitas in a jar, then a hot tamari sesame broth pours over the top. A light lunch you can pack, ready in 25 minutes.
This kale caesar salad starts with massaged kale tossed with chickpeas, pepitas and vegan parmesan, then coated in a creamy cashew garlic lemon aioli. It is 100% plants, has 13g of protein and holds up for a lunch that actually satisfies.
This smoky roasted red pepper soup starts with red bell peppers, sweet potatoes, onion and garlic roasted until sweet, then blended with vegetable stock, smoked paprika and lemon. A swirl of cashew cream on top makes it rich and velvety without any dairy.
Caramelized butternut squash, nutty quinoa and chickpeas layer with kale, pomegranate seeds and toasted almonds in a mason jar salad that stays crisp until lunch. Keep the honey balsamic herb dressing on the side and you get 16 grams of protein.
This vegetarian split pea soup simmers green split peas with leek, carrots, celery and fresh thyme until thick and creamy, then a squeeze of lemon and whole grain mustard brighten the pot. No ham bone needed, and each bowl has 14 grams of protein.
Now that we’ve covered breakfast and lunch, let’s talk Meatless Monday recipes for dinner. Depending on your schedule, you may be trying to squeeze dinner in between events or be famished once you get home from a long day. Never fear!
Even these meat-free dishes are packed with protein. Super flavorful, bright and ready to be enjoyed by you or your whole family. Pick the one that sounds the tastiest then dive in!
14
Sweet Potato Noodles
5
1 hourhr5 minutesminGluten Free
These sweet potato noodles are spiralized and roasted, then tossed in a creamy almond butter sauce with ginger, garlic, tamari and smoked paprika and topped with crunchy coleslaw, green onions and parsley. Sweet, savory and a little spicy.
For these chickpea tacos, two cans of chickpeas roast with taco seasoning, lime and a touch of maple until crispy, then pile into warm corn tortillas with avocado, pico and lettuce. Pantry-friendly, 30 minutes and 24g protein per serving.
This vegetarian pizza piles smoky BBQ chickpeas, baked sweet potato, corn and red onion onto a crisp crust, then a creamy cilantro-lime cashew sauce goes over the top. Each serving has 16 grams of protein and makes pizza night feel brand new.
This red lentil soup simmers lentils with fire-roasted tomatoes, cumin, turmeric, fresh ginger and plenty of garlic until they break down, thick and hearty. Stir in spinach and lemon at the end for 21 grams of plant protein per bowl, no soaking required.
All the saucy flavor of vegan enchiladas, none of the rolling. Torn corn tortillas simmer in one skillet with a walnut and two-bean filling, poblano, corn and red enchilada sauce, then vegan cheddar melts on top.
Sweet potatoes, red bell pepper, red onion and kale roast until caramelized, then get drizzled with a silky sauce of hemp hearts, cashews, lemon and nutritional yeast. It has 21g of protein per bowl and doubles easily for lunches.
These Thai lettuce wraps get their savory filling from walnuts and baby bella mushrooms cooked down with ginger, garlic, tamari and lime, inspired by the chicken version I missed after going vegetarian at 16. Spoon it into butter lettuce with mint.
If you’re ready to take plant-based eating to the next level and incorporate meat-free meals into other days of the week then check out the free menus below:
The point is to incorporate more fruits and vegetables into your weekly meal rotation. Meals with meat seem pretty easy and straightforward, yet protein-rich, meat-free meals are harder to come up with so I’m here to give you some great ideas!
What are the rules for Meatless Monday?
This means skipping out on meat and dairy products for the day and focusing instead of plant-based whole food.
Is Meatless Monday a good idea?
While I have nothing against meat, I also know my body feels better the more I fill it with plants. I think Meatless Monday is a great, fun way to incorporate more produce into your week without trying to measure it out each day.
These are some great options! Will be trying those chickpea tacos tonight.
Hi Erin! Let me know how you like them!