Meatless Monday Meal Plans

Preparation is key when it comes to eating more plant-based meals. If you plan ahead of time, it’s much easier to maintain a healthy diet and meet your wellness goals.

So you’ll be glad to read that we did the planning for you! Below, we’ve got a month’s worth of meatless meals: four breakfasts, four lunches, four snacks, and four dinners. When choosing the recipes, we aimed to feature a balance of easy-to-make dishes, as well as some more elaborate meals for when you really feel like cooking.

But what makes these recipes perfect for week-day cooking is their versatility. You can spice up any of these meals with extra ingredients that you have in your pantry, cupboard, fridge, or freezer. This month, make it your mission to go meatless every Monday!

Breakfast

Bell Pepper Breakfast Burrito

Who says you can’t have a plant-based breakfast burrito? Using bell peppers, mushrooms, and tofu helps recreate the fluffy texture of scrambled eggs while also channeling that toasty griddled taste of home fries or hash. The recipe calls for rinsing your tortillas and heating them in the oven but you can skip this step if you’re pressed for time. For the Bell Pepper Breakfast Burrito recipe from Happy Healthy Life, click here.

Fluffy Vegan Pancakes

These easy fluffy vegan pancakes will soon become a family favorite. They don’t take long to prepare, but you do have to let the batter sit for a few minutes after mixing (that’s the secret). They’re great for mornings when you’re craving a bit of comfort. For the Fluffy Vegan Pancakes recipe from I Can You Can Vegan, click here.

Maple Date Pumpkin Porridge

Make your morning a touch sweeter with this fall-inspired porridge. Just cook the porridge until it thickens (should be the consistency of applesauce) before adding the dates, maple syrup, pumpkin purée, and spices. Not only is it delicious, but this breakfast will fuel you through the day. For the Maple Date Pumpkin Porridge recipe from Happy Healthy Life, click here.

Overnight Oats with Coconut Milk and Chia Seeds

A little planning goes a long way with these overnight oats. Letting the oats soak in coconut milk and coconut water, softens them up while infusing your breakfast with tropical flavors. Top with some fresh fruit and toasted nuts or seeds for a blend of sweet and crunch. For the Overnight Oats with Coconut Milk and Chia Seeds recipe from Goya, click here.

Lunch

Black Bean Quesadilla

If you need lunch in a jiffy, go with a quesadilla. You can throw any ingredients you have floating around the kitchen in between a couple tortillas and–BAM–lunch is served. This recipe is quesadilla 101, calling for the basics: black beans, cheese (non-dairy works), salsa, and a dash of hot sauce, but you can always jazz it up with some diced peppers, onions, or fresh herbs. For the Black Bean Quesadilla recipe from Goya, click here.

Golden Chickpea Noodle Soup

Soup is a terrific lunch option because it’s filling but won’t leave you feeling full or bloated or lethargic (or all the above). This chickpea noodle soup warms the soul and is loaded with hearty vegetables and tubers, like sweet potatoes, butternut squash, parsnips, carrots, and beets. Make a big batch on Monday and enjoy your soup for the rest of the week. For the Golden Chickpea Noodle Soup recipe from Better Food Guru, click here.

Sweet Potato and Lentil Mason Jar Salad

For something totally portable (and maybe a bit on the lighter side), try this sweet potato and lentil mason jar salad. The basic formula for mason jars salads is pretty simple: just layer parfait-style a bean or legume, roasted vegetable, grain, and green. Then add in a shot of dressing and give the jar a shake. For the Sweet Potato and Lentil Mason Jar Salad recipe from USA Pulses, click here.

Tofu and Basil Pesto Panini

Tomato, mozzarella, pesto is a classic sandwich combination, but this totally plant-based version tastes just as delicious, swapping out the thick slab of mozzarella for a satisfying slice of tofu. Pile the ingredients onto some dense whole-grain bread. It’s also a great sandwich to bring along when you’re picnicking, hiking, or playing around outdoors. For the Tofu and Basil Pesto Panini recipe from iEatGrass, click here. 

Dinner

Easy Veggie Burger

The veggie burger is nothing new, but it remains a fan-favorite because of its versatility and similarity to the classic beef burger. When you mix the right blend of plant-based ingredients—vegetables, grains, nuts, legumes, seeds—you can create a deliciously satisfying patty. This burger recipe calls for roasted cauliflower, chickpeas, ground almonds, flaxseeds, and spices. Make some extra burgers for easy meals throughout the week. For the Easy Veggie Burger recipe from Blondeish, click here.

Orange Glazed Tofu

Skip the takeout and create a plant-based alternative with bright, fresh flavors. You can recreate that iconic, sticky-sweet orange glaze using barbecue sauce, orange marmalade, and some soy sauce. Quickly sauté some broccoli or snap peas to add a little color and serve the whole thing over rice. For the Orange Glazed Tofu recipe from Alissa Musto, click here.

Spicy Vegan Burrito Bowls

Add some heat to the dinner table with these totally customizable spicy vegan burrito bowls. The foundation of this version is a chipotle cauliflower, made with a bold and smoky seasoning blend, but you can really add anything: beans, grains, roasted vegetables, avocado. These bowls are a great alternative to taco night. For the Spicy Vegan Burrito Bowl recipe from Think Rice, click here.

Vegan Creamy Mushroom Pasta

Whip this dinner up in no time. Chopped onions and sliced shiitake mushrooms add a meaty heft to this week-night pasta. Besides spices like garlic, paprika, and chile flakes, you can amp up the flavor of this dish by adding a two-thirds cup of blonde beer or wine. Finish with a plant-based cream or coconut cream to achieve a velvety texture. For the Vegan Creamy Mushroom Pasta recipe from Blondeish, click here.

Bonus Snacks

Everything Bagel Roasted Chickpeas

Quick, easy, and nutritious, this recipe for everything bagel roasted chickpeas is an excellent alternative to other salty snack foods like potato chips or pretzels. Just drain your chickpeas, pat them dry, season with your favorite spices, and roast until crispy. For the Everything Bagel Roasted Chickpeas recipe from @ConcernedCook, click here.

Fruit Veggie Protein Smoothie

A smoothie is like a blank canvas. All you need is some frozen fruit, some leafy vegetables, maybe some nut milk, and a scoop of protein powder (if that’s your thing). Add the ingredients to a blender and give it a buzz. For the Fruit and Veggie Protein Smoothie recipe, click here.

Peanut Butter Jelly Banana Roll

This snack isn’t just for kids. These rolls up are great when you’re hurrying out the door or just need a bite to hold you over until dinner. Use the nut butter or your choice, jelly, and some slices of banana. Give a sprinkle of cinnamon and you’re all set. For the Peanut Butter Jelly Banana Roll recipe, click here.

Quick and Easy Hummus 

It’s a classic for a reason. Hummus is filling and packed with protein, putting it a cut above other creamy dips. Sure, you can always buy it in the supermarket but it’s more satisfying (and cheaper) to make at home. Add a little chile flake or pesto for some extra kick. 

For the Quick and Easy Hummus recipe from USA Pulses, click here.  

Click here for more Meatless Monday recipes. When posting pictures of recipes to your social media network, tag @MeatlessMonday use #MeatlessMonday to show the plant-based community your creation.