Meatless Monday Recipes

We use a variety of protein sources to make your Meatless Monday meal satisfying and delicious:

• Tofu: a versatile canvas for flavor that can transform into savory stir-fries or grilled and marinated protein meals.
• Lentils: wholesome and earthy and excellent in hearty soups and protein-packed salads.
• Chickpeas: take center stage in satisfying curries, soups, and stews.
• Beans, from black beans to kidney beans, add a robust texture to chili, burritos, and rustic soups.

1. Mujadara (lentil and rice)

Indulge in this wholesome Mujadara, a stellar Meatless Monday recipe that combines earthy lentils, fluffy rice, caramelized onions, and aromatic spices.

This Middle Eastern dish offers a protein–packed alternative with savory, comforting flavors, making it a perfect addition to your family–friendly, plant-based repertoire.

2. Peanut butter noodles

Next on our list is peanut butter noodles with broccoli, a Meatless Monday idea that combines silky noodles (or linguine pasta) coated in a luscious peanut sauce.

This family-friendly dish boasts creamy richness and a nutritious boost from the addition of tender broccoli, creating a wholesome and satisfying dining experience.

3. Sweet potato curry

You can put this sweet potato curry together with little effort in one pot, and it’ll be ready in about 30 minutes. 

It’s the perfect Meatless Monday family dinner, and you can add your favorite greens and protein, such as kale, spinach, chickpeas, or tofu.

4. Tofu soup

Tofu soup is a nutritious choice for Meatless Monday, combining protein–rich tofu with fresh vegetables and aromatic broth.

This plant–based soup offers a comforting alternative for those seeking a meat-free dining experience. Serve it with noodles for a complete and satiating meal.

5. Lentil loaf

Lentil loaf, a savory centerpiece for Meatless Monday, blends hearty lentils and rich Parmesan cheese into a flavorful alternative to traditional meatloaf.

This wholesome dish satisfies your taste buds and provides a protein–packed and plant-based dinner option.

6. Vegetarian chili

This vegetarian chili is a tasty and wholesome one-pot recipe where green or brown lentils replace the ground meat in classic chili con carne.

You can expect a satisfying and high-protein vegetarian meal that is easy to make with pantry staples and is excellent for meal prep.

7. Orange tofu

Embrace the citrus-infused delight of Orange Tofu for Meatless Mondays, where crispy tofu meets a zesty orange glaze, resulting in a sweet and savory culinary experience.

This vibrant dish offers a delectable twist on traditional tofu, adding a burst of flavor to your meatless dinner with every irresistible bite.

8. Italian white bean soup

Tuscan White Bean Soup, a delectable choice for Meatless Mondays, combines creamy cannellini beans with aromatic herbs and vegetables, offering a hearty and satisfying plant-based meal.

Bursting with Italian flavors, this nourishing soup provides a comforting and nutritious option for those embracing a meatless dinner.

9. Black bean soup

Black bean soup, a delectable choice for Meatless Monday, combines velvety black beans with aromatic spices, creating a hearty and satisfying bowl.

Add a dollop of tangy sour cream, it adds a creamy contrast that elevates the flavors, making it a wholesome and delightful meat-free dinner option.

10. Stuffed zucchini

For our stuffed zucchini recipes, we make a delicious meat-free filling with ricotta, herbs, and sun-dried tomatoes, then bake the zucchini until tender-crisp.

It’s excellent as a Meatless Monday dinner or for special occasions served with tzatziki, rice, or focaccia bread.

11. Lentil curry

Creamy lentil curry with rice, a perfect Meatless Monday indulgence, fuses protein–rich red lentils with aromatic spices for a flavorful and comforting dish.

Served on a bed of rice, this plant-powered combination satisfies the palate and offers a wholesome and satisfying dinner.

12. Vegetarian stuffed bell peppers

Stuffed bell peppers with a hearty blend of rice and lentils make for a colorful Meatless Monday dinner.

The vibrant yellow and red peppers are filled with a Mediterranean-spiced mixture, creating a nutritious dish that celebrates the goodness of plant-based ingredients.

13. Pasta a fagioli

Pasta e fagioli, a comforting one–pot wonder for Meatless Mondays, combines pasta, beans, and aromatic herbs in a flavorful broth.

This easy and wholesome dish simplifies your cooking routine and offers a hearty vegetarian dinner.

14. African peanut stew

African peanut stew is a one-pot marvel for Meatless Mondays and combines creamy peanut flavors, spinach, and hearty sweet potatoes in a harmonious blend.

This easy–to–make dish celebrates diverse flavors but also offers a nourishing plant–based option for a comforting vegan meal.

15. Couscous salad in roasted eggplant

For a quick and flavorful Meatless Monday dinner, try this 20–minute couscous salad served atop perfectly roasted eggplant.

This wholesome combination blends the nutty texture of couscous with tender eggplant and creamy tahini sauce, creating a satisfying and time–efficient plant-based dish.

16. Lentil vegetable soup with bruschetta

Brown lentils make this soup nutritious and fulfilling, packing it with texture, protein, iron, and heart and gut-healthy fiber.

You can make a big batch of lentil vegetable soup and store it in the fridge for up to 3-4 days or freeze it for months. It’s a beautiful meal prep recipe and a meatless Monday idea.

17. Zucchini boats

Our zucchini boats recipe contains no meat, and it’s suitable for most diets.

Thanks to their robust flavor, you can serve these boats as a fulfilling Meatless Monday dinner or as an appetizer for most occasions.

18. Tofu Tikka Masala

Try the vibrant flavors of Meatless Monday with tofu tikka masala, where tender baked tofu is bathed in a luscious, aromatic tomato–based curry.

This vegetarian twist on a classic dish offers a delightful and endlessly creamy dinner idea.

19. Falafel in pita bread

Celebrate Meatless Monday with a delightful meal of falafel nestled in warm pita bread, accompanied by a generous spread of hummus.

This Mediterranean dish offers a satisfying blend of crispy falafel, crispy lettuce, and creamy hummus for a flavorful and wholesome dinner.

20. Tuscan bean stew

Enjoy a protein–rich meatless Monday with this Tuscan bean stew, a hearty mix of beans, tomatoes, and aromatic herbs, served on a bed of couscous or polenta.

This comforting and nutritious dish invites a taste of Tuscany to your dinner table, providing a satisfying and flavorful one-pot dinner.

21. Mashed chickpea salad sandwich

Elevate your Meatless Monday lunch with this 15–minute mashed chickpea salad.

This refreshing and nutritious option offers a quick, plant-based twist to the classic salad with vegan mayonnaise, nutty chickpeas, and tangy pickles.

22. Tofu curry

Dive into a rich and aromatic Meatless Monday meal with this creamy tofu curry.

We combine velvety cubes of crispy tofu to soak up the flavors of vibrant spices and creamy coconut milk. This recipe is a reader favorite and a delicious centerpiece for a meat-free dinner.

23. Red pepper pasta

Next on our list is a roasted red pepper pasta, where al dente rigatoni pasta dances in a luscious sauce infused with smoky roasted peppers.

This flavorful and colorful dish offers a satisfying vegetarian meal that is ready in 20 minutes with jarred bell peppers.

24. Curry lentil soup

You’ll love this soup recipe because it’s easy to make in just over 30 minutes in one pot.

Curry lentil soup is wholesome, nourishing, and fulfilling, and you’ll feel great after eating this comforting Meatless Monday meal.

25. Tuna egg salad sandwich

Try a Meatless Monday lunch with this creamy tofu egg salad, mixing protein–rich tofu with mayonnaise and herbs.

This plant–based twist offers a satisfying sandwich option for a delicious and meat–free midday meal.

26. Chickpea curry with rice

Chickpea curry offers bold and comforting flavors, a velvety texture, and a balanced mix of spices.

This is the ultimate Meatless Monday dinner served with white rice and a dollop of yogurt. And best of all, you can make it in 30 minutes!

27. Lentil bolognese

Here’s an excellent recipe for those trying to incorporate more plant-based protein and fiber into their diet and try a meatless Monday meal with lentils.

This vegetarian bolognese is delicious with pasta, grains, gnocchi, and lasagna.

28. Creamy vegetarian Alfredo

You can make this Alfredo pasta with dairy or non-dairy ingredients in 15 minutes for an easy and satisfying meat-free dinner.

The flavor and texture of browned mushrooms are a perfect flavor match to al dente pasta, cream, and parmesan in Alfredo sauce.

29. Hummus pasta

This easy meatless Monday lunch is ready in less than 30 minutes, and you can make it with homemade hummus or your favorite store-bought brand.

Hummus pasta is one of those recipes for when you don’t have much time to cook but still want something wholesome, tasty, and with high-quality plant protein.

30. Moroccan lentil soup

We finish this roundup with an aromatic Meatless Monday idea: Moroccan lentil soup.

You will love this soup because it’s easy to make, in one pot, and with pantry staples. Its comforting texture and flavors will fill you with the wanderlust to try more Moroccan dishes.

What are Meatless Mondays?

Meatless Mondays is a global movement promoting one day a week without meat consumption and trying a plant-based meal.

This simple concept (founded as a non-profit) promotes:

• Environmental conservation by reducing the carbon footprint associated with meat production.
• Health and wellness through increased consumption of vegetables, legumes, grains, and more.

Embracing Meatless Mondays is an impactful way for individuals to contribute to a healthier planet while enjoying a variety of delicious meat–free meals.