Meatless Monday Meal Plans, ‘No Cook’ Ideas, and Shopping Lists

Going Meatless Monday and enjoying a full day of plant-based meals can be easy, even if you’re new to meatless meals or don’t really cook.

Below are a few suggested recipes (including ‘no cook’ ideas), meal plans, and shopping lists to get you started or to spice up your regular Meatless Monday routine.

Note: shopping lists do not include pantry staples such as: olive oil, salt, and pepper.

Access our Healthy Eating Guide resources here.

Meatless Monday 6 Week Meal Plan

Breakfast Lunch Snack Dinner
Week #1 Overnight Oats Black Bean Burrito Everything Chickpeas Alfredo Pasta
Week #2 Breakfast Sweet Potato BBQ Veggie Bowl Black Bean Dip Crunchy Lentil Tacos
Week #3 Tofu Scramble Kidney Bean Curry Spicy Cashew ‘Cheese’ Dip Eggplant Meatballs
Week #4 Peanut Butter & Banana Toast ‘Chick’n’ Caesar Wrap Hummus & Veggie Sticks Burrito Bowl
Week #5 Fruit & Veggie Protein Smoothie Kale & Grain Salad PB&J Banana Roll-ups Tuscan Veggie Pasta
Week #6 Avocado Toast with ‘Sausage’ Patty Protein-Packed Chili Nachos Popcorn with Nutritional Yeast Veggie Zoodle Pad Thai

Week #1 Meal Plan:

Breakfast: Overnight Oats with Coconut Milk and Fruit

  • Rolled oats/oatmeal
  • 1 carton coconut water
  • 1 can coconut milk
  • Chia seeds
  • Maple syrup or other sweetener
  • Sliced almonds or other nuts
  • Blueberries or other fruit

Lunch: Easy Black Bean Burritos

  • 3 cans (15 oz.) low-sodium black bean soup
  • 1 can (7 oz.) chipotle chiles in adobo sauce
  • 1 pkg. large flour tortillas
  • 3 cups rice
  • 1 bag shredded cabbage or lettuce
  • 2 avocados
  • 1 cup mild chunky salsa
  • 2 limes

Snack: Everything Bagel Baked Chickpeas

  • 1 15 oz. can of low-sodium chickpeas
  • Garlic powder
  • Everything bagel seasoning
  • Pair with apple, banana, or other whole fruit

Dinner: Creamy Alfredo Pasta

  • 1 head cauliflower
  • 6-8 cloves garlic
  • Vegetable stock or bouillon
  • Nutritional yeast – available at most grocery stores
  • Pasta of your choice

Week #2 Meal Plan:

breakfast sweet potatoBreakfast: Breakfast Sweet Potato

  • 1 sweet potato
  • 1 medium banana
  • 1-2 Tbsp. peanut butter
  • 1/2 Tbsp. chia seeds
  • 1/4 tsp. ground cinnamon

Lunch: BBQ Chickpea Veggie Bowl

  • 1 can (15 oz.) low sodium chickpeas
  • 1 head broccoli
  • 2 red bell peppers
  • 1 red onion
  • 2 cups brown rice
  • 1 avocado
  • ¼ cup cilantro
  • 1 cup BBQ sauce

Snack: Zippy Black Bean Dip

  • 2 cans of low-sodium black beans (15.5 oz)
  • 1 small red onion
  • 1 medium tomato
  • 1/4 cup fresh cilantro
  • 1 tbsp minced garlic
  • 1 jalapeño pepper, optional
  • ¾ tsp. cumin
  • 1 tbsp lemon juice
  • Adobo seasoning
  • Favorite dipping snack: baby carrots, whole grain crackers, or tortilla chips
  • Enjoy with banana, apple, or other whole fruit

Dinner: Crunchy Lentil Tacos

  • 5 cups pre-cooked lentils
  • 1 small sweet onion
  • 1 tsp. cumin
  • 1 tsp. chili powder
  • 2 medium to large avocados
  • 1 cup crumbled feta, shredded, or dairy-free cheese
  • 8-12 crunchy taco shells
  • Optional, for serving: Chopped lettuce, chopped tomato, cilantro, hot sauce

Week #3 Meal Plan:

Breakfast: Tofu Scramble

  • 1 block extra firm tofu
  • 3 tbsp. nutritional yeast – available at most grocery stores
  • ¾ tsp. turmeric powder
  • Pinch of smoked paprika
  • Plant-based milk of choice, optional
  • Any mix ins (spinach, chives, etc), optional
  • Tortillas or toast, optional
  • Serve with mixed fruit cup

Lunch: Pantry Staple Kidney Bean Curry

  • 1 ½ tsp. cumin
  • 1 tbsp. coriander
  • 1 tsp. red pepper flakes
  • 1 ½ tsp. turmeric
  • 1 white onion, small
  • 2 tsp garlic
  • 1 (15 oz) can crushed tomatoes
  • 1 (15 oz) can low-sodium kidney beans
  • 1 cup vegetable broth
  • Fresh herbs, for garnish (optional)
  • Cooked rice, for serving

jalapeno cashew cheese dipSnack: Spicy Jalapeño Cashew “Cheese” Dip

  • 1 ½ cup raw (unsalted) cashews
  • 2 teaspoons lemon juice
  • 4 fresh jalapeño peppers
  • 2 cloves garlic
  • Nutritional yeast – available in most grocery stores
  • Dipper of your choice: carrots, crackers, tortilla chips
  • Pair with blueberries, banana, or your favorite fruit

Dinner: Easy Vegan Eggplant Meatballs

  • 1 large eggplant
  • 1 cup mushrooms
  • 1 onion
  • 1 can low-sodium white beans (like Great Northern Beans)
  • Fresh parsley
  • 2 tbsp fresh or dried oregano
  • 2 tsp cumin
  • 2 tsp smoked paprika
  • 2 garlic cloves
  • Pasta or zoodles (spiralized zucchini) of your choice
  • Marinara sauce

Week #4 Meal Plan: ‘No cook/Low-cook’ Ideas

Breakfast: Whole Wheat Toast with Peanut Butter and Banana

  • 2 slices whole wheat bread
  • Peanut butter
  • 1 banana
  • Cinnamon (optional)
  • Chia seed (optional)

Recipe: Spread peanut butter on toasted bread, top with sliced banana, and sprinkle with cinnamon and chia seeds, if desired.

 Lunch: Chick’n Caesar Wrap

  • 1 package plant-based seasoned ‘chick’n’ strips or pre-seasoned tofu
  • Vegan caesar dressing
  • 1 bag chopped romaine lettuce
  • 1 package whole wheat croutons
  • 1 chopped tomato
  • Whole wheat tortillas
  • Dairy-free cheese (optional)
  • Pair with fruit cup, orange, or your favorite whole fruit

Recipe: Warm a handful of plant-based chick’n strips or tofu in the microwave. In a bowl, mix a couple handfuls of lettuce, croutons, chopped tomato, and warmed chick’n or tofu. Add desired amount of dressing and mix lightly. Wrap lettuce mixture in a warmed whole wheat tortilla.

Snack: Hummus and veggie sticks

  • 1 container of hummus
  • Baby carrots (or other sliced veggies) or
  • Pita chips, crackers, or tortilla chips

Recipe: Dip and enjoy!

Dinner: Easy Burrito Bowl

  • 1 pouch of cooked rice, or sub frozen cauliflower rice
  • 1 can seasoned low-sodium black beans (sprinkle with taco seasoning, optional)
  • 1 container guacamole
  • 1 bag roasted corn kernels, frozen
  • 1 bag seasoned tofu or jackfruit
  • 1 bag dairy-free cheese
  • Salsa

Recipe: Add warmed rice (of your choice) to a bowl. Top with seasoned black beans (sprinkle beans with a bit of taco seasoning, optional), 2 scoops of guacamole, ½ cup of thawed roasted corn, desired amount of tofu or jackfruit, cheese, and salsa.

Week #5 Meal Plan: ‘No cook/Low-cook’ Ideas

Breakfast: Fruit & Veggie Protein Smoothie

  • Frozen mixed fruit
  • Baby carrots
  • Washed spinach or kale
  • 2 scoops vegan protein powder
  • 1-2 cups of plant-based milk (can sub water)

Recipe: Add a couple handfuls of fruits/vegetables and other ingredients to a blender and blend.

Lunch: Protein-Packed Kale and Grain Salad

  • 1 bag chopped kale
  • 1 pouch or cooked quinoa or other grain
  • Frozen edamame (shelled)
  • Pre-seasoned tofu or tempeh
  • 1 bag shredded carrots
  • Roasted pumpkin seeds
  • Peanut or tahini dressing

Recipe: Add desired amounts of all ingredients to a bowl and mix slightly.

Snack: Peanut Butter & Jelly Banana Roll-Ups

  • Whole wheat tortilla
  • Peanut butter
  • Jam of your choice
  • Chia or hemp seeds
  • Sliced banana

Recipe: Spread peanut butter and jelly on a whole wheat tortilla. Top with sliced bananas and sprinkle with chia or hemp seeds. Roll-up the tortilla tightly and slice into 1 inch sections.

Dinner: Hearty Tuscan Veggie Pasta

  • Whole wheat or protein (chickpea or lentil) pasta
  • Plant-based meat crumbles, frozen
  • 1 bag frozen veggies
  • 1 jar marinara or pesto sauce
  • Sprinkle of nutritional yeast or your favorite cheese

Recipe: Prepare your choice of pasta, drain, rinse, and return to pot. Add in 1 bag of veggies, 1 bag of plant-based crumbles, 1 jar of sauce, and heat for 3-5 minutes until warmed through. Top with nutritional yeast or cheese, optional.

 Week #6 Meal Plan: ‘No cook/Low-cook’ Ideas

Breakfast: Avocado Toast with Plant-based Sausage

  • 2 slices whole grain bread
  • 1 avocado
  • 2 plant-based breakfast sausages or roasted pumpkin seeds
  • Red chile flakes (optional)
  • Serve with your favorite fresh fruit

Recipe: Toast 2 slices of bread and top each slice with ½ an avocado. Mash the avocado lightly with a fork and sprinkle with salt, pepper, and red chile flakes (optional). Top each toast with a warmed plant-based breakfast sausage patty or roasted pumpkin seeds.

Lunch: Protein-Packed Chili Nachos

  • 1 can vegan bean chili
  • 1/2 bag plant-based crumbles
  • 1/2 bag frozen corn
  • Tortilla chips
  • Dairy-free cheese or dairy-free queso
  • Toppings: pico de gallo, guacamole, scallions (optional)

Recipe: Mix 1 can of vegan bean chili, 1/2 bag plant-based crumbles, and 1/2 bag frozen roasted corn, warm in microwave or stove. Plate tortilla chips and top with chili mixture and dairy-free cheese or queso sauce. Heat, if desired, to melt cheese. Top with pico de gallo, guacamole, and scallions or toppings of choice and enjoy!

Snack: Popcorn with Nutritional Yeast

  • 1 bag salted popcorn
  • Sprinkle of nutritional yeast
  • Pair with sliced apples, pears, or your favorite fruit

Dinner: Very Veggie Zoodle Pad Thai

  • Pre-cut zoodles (zucchini, spiralized) or quick ramen noodles
  • Pre-cut carrots
  • Peanuts
  • Seasoned tofu
  • Frozen edamame, shelled
  • 1 bag fresh mixed vegetables, pre-cut
  • 1 bottle Thai peanut dressing

Recipe: Prepare noodles/zoodles, as needed, and add to a bowl. Top noodles with a couple handfuls of tofu and a handful of each: carrots, peanuts, edamame (thawed), and mixed veggies. Drizzle with peanut dressing and mix lightly.

Other combinations to make an easy Meatless Monday meal:

  • DIY veggie burgers made with basic ingredients
  • Sheet pan meal:
    • Preheat oven to 450 and line sheet pan with parchment paper or aluminum foil.
    • Add cubed tofu and 2-3 different kinds of chopped veggies (cauliflower, broccoli, sweet potatoes, Brussels sprouts, etc) to the sheet pan.
    • Drizzle or spray all ingredients with olive oil and sprinkle with salt, pepper, and any of your favorite spices or herbs.
    • Bake for about 20 minutes, stir gently, then bake for another 10 minutes or until roasted.
    • Serve over your favorite grain and drizzle with jarred pesto, romesco, peanut or other sauce (optional).