Protein Packed Meals for Your Next Meatless Monday

Eating more plant-based foods is good for our health and the environment, but many people new to meatless meals have questions about getting enough protein without meat or dairy. But thankfully, it’s easy to get plenty of protein from eating plant-based foods.

Beans, soy products, and nuts are all excellent sources of plant-based protein, but mushrooms, oats, quinoa, and grains can also help you meet your daily requirements.

To inspire you to think of your meals in terms of plant-based proteins, we’ve made a menu consisting of two protein-rich breakfasts, snacks, lunches, and dinners. By understanding which ingredients are high in protein and how they can be incorporated into different dishes and preparations, you can continue to be creative in the kitchen and experiment with different meals for future Meatless Mondays.


Overnight Apple Peanut Butter Oatmeal

Peanut butter is a delicious source of protein, but it also adds a richness to starchy carbohydrates like steel-cut oats. Use a slow cooker to have this sweet and salty overnight apple peanut butter oatmeal ready for breakfast.

Mushroom Tofu Scramble

The combination of paprika, cumin, and chili powder makes this protein-packed mushroom tofu scramble taste like it was cooked at your favorite diner. Tofu is a tremendous source of protein with nearly 10 grams of protein per 4-ounce serving, so this breakfast will keep you full till lunch.


Pistachio Hummus

It’s always wise to have some homemade snacks on hand; and this pistachio hummus will not disappoint. A double whammy of protein from the pistachios and the chickpeas makes this a nutritionally-dense dip.

Chickpea Pumpkin Fritters

These chickpea pumpkin fritters can be served as an appetizer or a snack or with a side salad for dinner. Cooked chickpeas contain 15 grams of protein per cup; add in some spelt flour, a flax egg, steamed pumpkin, and cashew cream and you’re in for a well-rounded mid-day meal.


Garlic White Bean Avocado ToastGarlicky White Bean Avocado Toast

This recipe for garlicky white bean avocado toast can be served for brunch or lunch (depending on what time you wake up). The layer of white beans adds more protein than you’d get from traditional avocado toast.

Pollan BurgerSupreme Crispy Quinoa Burgers

Definitely a filling lunch, these crispy quinoa burgers are loaded with protein thanks to the addition of cooked quinoa, black beans, and a flax egg. Add your own toppings to customize the burger to your liking.


Veggie Lentil Meatballs

Lentils are rich in protein as well as other essential minerals. Adding them to these veggie meatballs makes for a filling, protein-packed dish that can be served with a side of pasta or zoodles.

Kung Pao Tempeh Stir-fry

Forget takeout, this kung pao tempeh stir-fry has all the spicy-sweet tang you need to keep your mouth happy. Tempeh (wheat gluten) is a protein-rich and especially good at absorbing flavors.

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.