By Megan McFadden in Vegan for Beginners — Jan 16, 2025

Meatless Monday: Your Guide to Going Meat-Free Weekly

Learn how to embrace Meatless Monday with simple tips, delicious recipes, and the benefits of going meat-free once a week.

Why Meatless Monday?

Meatless Monday is a global movement with a simple goal: skip meat one day a week and make a big difference.

In 2003, Sid Lerner founded Meatless Monday with the help of the Johns Hopkins Bloomberg School of Public Health. Thanks to this initial movement, this has expanded to The Monday Campaigns, a public health initiative dedicating Mondays to health. Sid Lerner passed away in 2021 at the age of 90.

This initial campaign, which started small, has become a powerful way to boost your health and help the planet. Going meat-free for just one day a week will reduce your carbon footprint, improve your well-being, and open the door to a world of delicious plant-based meals.

This guide is here to help you make Meatless Monday easy and fun, whether you’re new to plant-based eating or just looking to shake up your usual menu with fresh, meat-free ideas.

Benefits of Going Meat-Free

I might be biased as a vegan when I say reducing meat consumption is good for your health and the planet, and that is true regardless.

Here are some benefits you should consider when going meat-free, whether for Meatless Monday or all together.

Health Benefits

Lower Your Risk of Chronic Diseases: A plant-based diet can help protect against heart disease, diabetes, and even some cancers.
Better Digestion: High in fiber, plant-based meals can keep your gut happy and healthy.
Packed with Good Stuff: Healthy meat-free dishes are full of vitamins, minerals, and antioxidants to fuel your body.

Environmental Impact

Cut Your Carbon Footprint: Did you know that livestock farming is a significant source of greenhouse gases? Skipping meat helps.
Save Resources: Growing plants for food uses less water and land than raising animals.
Protect Nature: Eating less meat eases the strain on ecosystems and helps preserve wildlife habitats.

Save Some Cash

Meat can be pricey, but beans, lentils, and seasonal veggies? It is budget-friendly and just as tasty.

Planning Your Meatless Mondays

Are you thinking about trying Meatless Mondays? That's a great choice. With some planning, you can make it fun, stress-free, and delicious.

Whether you’re new to plant-based eating or just looking for fresh ideas, some prep can go a long way. From stocking up on essentials to choosing simple, tasty recipes, these tips and tricks will help you make your meat-free Mondays a breeze.

Let’s dive into three simple steps to set you up for success.

1. Stock Your Kitchen

Fill Your Pantry: Keep essentials like beans, lentils, whole grains, and spices on hand. They’re versatile and form the base of countless recipes.
Ready Your Freezer and Fridge: Stock up on frozen vegetables, canned tomatoes, and plant-based milk for quick and convenient cooking.

2. Map Out Your Meals

Choose Recipes Ahead of Time: Plan a few dishes and create a shopping list over the weekend to stay organized.
Start Simple: If you’re new to plant-based cooking, go for easy classics like pasta marinara, veggie soups, or loaded grain bowls.

3. Prep Ahead

Chop and Prep in Advance: Wash and cut your vegetables or cook grains early in the week to save time.
Double Up: Make extra portions of soups, stews, or casseroles. Leftovers are lifesavers on busy days.

Meatless Monday Recipe Ideas

Would you like to embrace Meatless Monday but are unsure where to start?

Don’t worry—plant-based eating is more exciting and adaptable than you might think. From filling breakfasts to satisfying dinners and everything in between, there are countless ways to go meat-free without sacrificing flavor or variety.

Whether cooking for one, feeding a family, or hosting friends, these recipes are easy to tailor to your taste and dietary preferences.

So, let’s dive in and explore some delicious ways to make your Meatless Monday a culinary adventure.

Breakfast

Smoothie Bowls: Blend up frozen fruits and plant-based milk, then top with granola and fresh fruit.
Avocado Toast: Toast some bread, smash some avocado, and add your favorite toppings like tomatoes or chili flakes.
Tofu Scramble: Sauté crumbled tofu with turmeric, garlic, and your favorite veggies to fuel your day from the get-go.

Lunch

Grain Bowls: Start with quinoa or rice, add roasted veggies, chickpeas, and a drizzle of tahini.
Nourishing Salads: Toss greens with nuts, seeds, beans, and a bright vinaigrette.
Veggie Wraps: Spread hummus on a whole-grain wrap, fill with roasted veggies and spinach, and you’re ready to eat.

Dinner (aka Supper)

Lentil Curry: Simmer lentils with coconut milk, curry spices, and your favorite veggies.
Veggie Stir-Fry: Toss colorful veggies in a soy-ginger sauce and serve over rice or noodles.
Stuffed Bell Peppers: Fill peppers with quinoa, black beans, and salsa, then bake until tender.

Snacks

Hummus and Veggies: Pair creamy hummus with crunchy carrots or cucumbers.
Roasted Chickpeas: Season with your favorite spices and roast until crispy.
DIY Energy Bars: Mix oats, nut butter, and dried fruit for an easy, no-bake treat.

100 Meat-Free Recipe Ideas

Looking to spice up your meals with delicious and satisfying meat-free dishes? You’re in the right place.

Whether you’re trying to go plant-based, participate in Meatless Mondays, or just explore new flavors, this collection of 100 recipes has something for everyone.

From nutritious bowls to hearty casseroles, you’ll discover how easy and enjoyable it is to create mouthwatering meals without meat.

Get ready to transform your cooking and fall in love with plant-based eating.

10 Meat-Free Soup Recommendations

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You might also like these meat-free soups.

10 Meat-Free Salad Recommendations

10 Meat-Free Sandwich Recommendations

Gochujang Tofu Sandwich - Plant Based RD

This Gochujang Tofu Sandwich is packed with protein and loaded with sweet, spicy and umami-rich flavors. Easy to prep in advance for work week lunches. This post is sponsored by Nasoya, but all opinions are my own. Sandwiches are delicious and they can be a great way to incorporate balanced meals in your day. The challenge

Plant Based RD - Healthy Vegan Recipes & WellnessCatherine Perez

10 Meat-Free Pasta Recommendations

10 Meat-Free Casserole Recommendations

10 Meat-Free Pizza Recommendations

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Here are more meat-free pizza options.

10 Meat-Free Rice Recommendations

10 Meat-Free Noodle Recommendations

10 Meat-Free Taco Recipes

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Here are more meat-free taco recipes.

10 Meat-Free Meal Bowl Recommendations

Overcoming Challenges

1. Picky Eaters? No Problem!

Start with dishes everyone loves, like spaghetti marinara, dairy-free fettuccine Alfredo, or veggie pizza.
Try plant-based versions of comfort foods, like mac and cheese made with a creamy cashew sauce.

2. What About Protein?

Don’t worry, plants have you covered. Beans, lentils, tofu, tempeh, and quinoa are all protein powerhouses.
Most people easily meet their protein needs on a plant-based diet.

3. Miss Meat?

Check out plant-based meats, or use mushrooms, jackfruit, or eggplant for a meaty texture.

Keep Things Interesting

The more you spice up Meatless Mondays, the less it is a drag. After a while, it may seem kind of boring or annoying, but one huge thing to take from Meatless Monday is the versatility of plants.

By going meat-free once a week, you realize that over time, plant-based eating is kind of fun. You learn more ways to make the same dishes you love but with different ingredients.

Here are three suggestions on how you can keep Meatless Monday interesting, over just a routine you do on Mondays.

1. Taste the World

Explore global cuisines for inspiration. Think Indian dals, Mexican bean tacos, or Mediterranean mezze.

Some of my favorite cruises to make at home are Italian and Mexican. Not only are they delicious, but they’re also easy to make meatless thanks to the wide variety of plant-based alternatives available in most supermarkets.

2. Eat with the Seasons

Seasonal fruits and veggies are fresher, tastier, and more affordable.

Winter: Buy cruciferous veggies, citrus fruits, and winter squash.
Spring: I recommend asparagus, peas, leafy greens, rhubarb, and strawberries.
Summer: Purchase stone fruits, summer squash, nightshade veggies, sweet corn, and berries.
Fall: Get root veggies, mushrooms, apples, pears, winter squash, watermelon, and leafy greens.
Year-Round: Shop for bananas, avocados, potatoes, onions, cabbage, and beets.

3. Try Something New

Experiment with fun ingredients like nutritional yeast for a cheesy flavor or aquafaba as an egg substitute in baking.

Some plant-based foods that I found surprisingly delicious are beets, radishes, delicata squash, and mushrooms.

Stay Motivated

It's hard to keep resolutions going long term. After all, how many people do you know who are still sticking to their New Year’s resolutions halfway through January—let alone for the entire year?

I admit that I did not complete any of my goals for myself in 2024, but that does not mean I'm going to give up on myself just yet.

If you’re looking for a little extra motivation to stay on track, here are three tips to help you keep Meatless Mondays going strong every week.

1. Make It a Tradition

Turn Meatless Monday into a weekly family or friend event. Cooking together makes it even more fun.

If you prefer to eat out, find vegan-friendly restaurants near you and try their vegan options. I bet you will find some options that you order again regardless of the day of the week.

Take a pic of your creations and share them online, or join plant-based communities for inspiration and support.

If you have felt inspired to try meat alternatives or Meatless Monday due to this blog post, tag Mischievous Monsters on your preferred social media platform (links to socials below). Even better, sign up for my plant-based email newsletter to get more inspiration every Thursday.

No matter if your family or friends are supporters of you doing Meatless Monday, I will cheer you on.

3. Celebrate Every Step

Whether it’s trying a new dish or making a habit of going meat-free, take a moment to appreciate your progress.

Congratulations on going out of your comfort zone once a week. Before you know it, Meatless Monday will be second nature, and you will enjoy it more.

Wrapping It Up

Meatless Monday is a small change that can make a big difference—for your health, the planet, and your taste buds.

By starting with one meat-free day each week, you’ll discover exciting recipes, embrace sustainable eating, and maybe even inspire others to join the movement.

So, why not give it a try this week? Your next favorite meal might be plant-based.