13 Meatless Monday Dinner Ideas

13 Meatless Monday Dinner Ideas

This article may contain affiliate links. We collect a share of sales from qualifying purchases.

Eating more plant-based meals is not only good for your health — it can also be good for the earth.

Even just going meat-free one day per week can make a difference. That’s the idea behind Meatless Monday, a global campaign to reduce meat consumption by 15 percent by encouraging people to cut out meat every Monday.

Meatless Monday is a great excuse to add some healthy plant-based meals to your weekly meal plan. “Adding more nutrient-rich plant foods to your day is a healthy move for everyone,” says Taylor Wolfram, MS, RDN, LDN, a private practice dietitian based in Chicago. “These foods not only pack lots of vitamins and minerals, they also deliver lots of dietary fiber which is good for your digestion and for your heart.”

When planning a meatless dinner, consider adding tofu, tempeh, or eggs for vegetarian sources of protein. Wolfram also suggests incorporating whole grains, beans, lentils, vegetables, fruits, nuts, and seeds.

Here are a few flavorful vegan and vegetarian recipes for your next Meatless Monday (or Meatless Everyday!).

 

Vegan Tofu Scramble

Scrambles aren’t just a breakfast option. This filling tofu scramble has a ton of muscle-building protein — 45 grams in a 330-calorie serving, to be exact — plus cauliflower rice and spinach for extra vitamins and minerals. (If you’ve never cooked with tofu before, check out our tofu guide.)

Get the recipe at Openfit.

 

white bean pesto burger- meatless monday dinner

White Bean Pesto Burger

With white beans as the base, these burgers get their green hue from a cup of kale and a hefty portion of fresh basil. Nutritional yeast — which can typically be found in bulk bins, the seasoning aisle of the grocery store, or on Amazon — adds a rich, slightly-cheesy flavor. Added bonus: On busy days, you can get this six-ingredient recipe on the table in less than 30 minutes!

Get the recipe at Under the Willow Tree.

 

Vegan Curried Sweet Potato Corn Chowder

This hearty soup is creamy and comforting — but also gluten-free and vegan. (The thick-and-creamy texture comes from coconut milk and pureed sweet potatoes.) Top it with a dollop of Greek yogurt or a sprinkle of goat cheese to cool things down and add some tang.

Get the recipe at Ambitious Kitchen.

 

Healthy vegetarian bowl in a salad

Fully Loaded Vegetarian Salad

A meatless meal doesn’t limit you to salad — but sometimes, a salad is exactly what you’re craving. Our build-your-own salad guide helps you create an actually-satisfying salad that’s chock full of fruit, veggies, healthy fats, vegetarian-friendly protein, and whole-grain carbs.

Get the recipe at Openfit.

 

squash burrito bowl- meatless monday dinner

Spaghetti Squash Burrito Bowls

These unconventional burrito bowls need no bowl at all. Instead, roast two halved spaghetti squashes, fill with a colorful cabbage and black bean slaw, and top with homemade avocado salsa verde. (Looking for variety? Try substituting your favorite winter squash for the spaghetti squash.)

Get the recipe at Cookie + Kate.

 

Veggie Lovers Flatbread Pizza

This time-saving recipe uses pre-made gluten-free pizza crust and loads it up with zucchini, yellow squash, and leafy greens. If you’re looking to add some more protein (as the recipe suggests), go with plant-based options like crumbled tempeh or BBQ tofu.

Get the recipe at Cotter Crunch.

 

Lentil and Sweet Potato Shepherd’s Pie

Lentils are a great staple to add to your plant-based arsenal. This shepherd’s pie swaps out ground meat for a combination of mushrooms and lentils and tops the savory pie filling with a sweet potato mash.

Get the recipe at Minimalist Baker.

 

BBQ Jackfruit Sandwiches with Avocado Slaw

If you’ve never dabbled with jackfruit, a savory fruit sandwich may sound a little off-putting. But when you cook an unripe jackfruit, this versatile fruit takes on an almost meaty texture (similar to pulled pork). Jackfruit also provides some potassium, magnesium, and vitamins A, B, and C.

Get the recipe at Minimalist Baker.

 

Vegan Fried Rice

While takeout fried rice may be more rice and oil than veggies, this homemade version flips the script — it’s loaded with sugar snap peas, carrots, corn, kale, and spring onions. To save time, you can even prep the rice and dressing ahead of time.

Get the recipe at Lazy Cat Kitchen.

 

meatless monday dinner idea- curry

Thai Peanut Coconut Cauliflower Chickpea Curry

This flavorful, warming meal — which uses chickpeas as the main source of plant-based protein — is peanutty, creamy, and spicy. The best part about this recipe? You can prep and cook it in 30 minutes or less.

Get the recipe at Ambitious Kitchen.

 

Vegetarian Paella with Romesco Sauce

Even without the usual sausage or seafood, this gorgeous paella certainly isn’t lacking in flavor. Chickpeas, artichokes, and olives are topped with a nutty, tomato-based romesco sauce that adds acidity, flavor, and color.

Get the recipe at Two of a Kind Cooks.

 

Quick and Easy Vegetarian Pho

This sped-up pho with its sweet, spicy, and sour broth takes just 30 minutes to make (which pales in comparison to the hours and hours it takes to make traditional pho broth from scratch). To really amp up the flavor of your broth, toast the spices before adding the veggie broth to the saucepan.

Get the recipe at Killing Thyme.

 

meatless monday dinner ideas

Nicole McDermott

About

After graduating from Syracuse where Nicole studied magazine journalism and nutrition, she moved to New York City to write for the health and fitness site Greatist. She currently edits full time for Ghergich & Co. Nicole's work has appeared on TIME Healthland, Shape, USA Today, Men's Fitness, The Huffington Post, Refinery29 and Lifehacker, among others. Follow her on LinkedIn.