With our 30 Meatless Monday recipes, we’re diving into a world of plantbased protein sources that deliver on taste but also pack a nutritious punch.

These protein powerhouse dinners bring variety to your Meatless Monday and ensure your family’s nutritional needs are met in the most delicious and wholesome way possible.

Meatless Monday Recipes

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

Get ready to embark on a culinary adventure that proves plant-based eating can be both satisfying and familyapproved.

1. Mujadara (lentil and rice)

Mujadara served on a spread of labneh on a plate with a fork

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 proteinpacked alternative with savory, comforting flavors, making it a perfect addition to your familyfriendly, plant-based repertoire.

2. Peanut butter noodles

Peanut noodles with fork and broccoli

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

sweet potato curry with rice and a lemon

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 recipe with hand and white spoon

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

This plantbased 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 and how to store it

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 proteinpacked and plant-based dinner option.

6. Vegetarian chili

Lentil chili with pickled jalapenos and a spoon

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

Orange Tofu on a plate with rice and a spoon

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 with silver spoon and garlic cloves on the side

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 with avocado slices

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

stuffed zucchini with fork and knife

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

Lentil curry recipe with rice and a hand

Creamy lentil curry with rice, a perfect Meatless Monday indulgence, fuses proteinrich 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 pepper with yogurt

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 fagioli in a white pot

Pasta e fagioli, a comforting onepot 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 in a bowl topped with lime

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 easytomake dish celebrates diverse flavors but also offers a nourishing plantbased option for a comforting vegan meal.

15. Couscous salad in roasted eggplant

Couscous salad on a tender roasted eggplant with fork and knife

For a quick and flavorful Meatless Monday dinner, try this 20minute 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 timeefficient plant-based dish.

16. Lentil vegetable soup with bruschetta

Lentil Vegetable Soup with spoon

Brown lentils make this soup nutritious and fulfilling, packing it with textureproteiniron, 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

Easy zucchini boats on a platter

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

tofu tikka masala with a dollop of yogurt and a silver spoon

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

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

19. Falafel in pita bread

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

Italian bean stew on couscous

Enjoy a proteinrich 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

vegan tuna sandwich

Elevate your Meatless Monday lunch with this 15minute 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

Tofu curry with white rice

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

Red Pepper Pasta with fresh basil leaves

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

curry lentil soup with a slice of sourdough bread

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

vegan egg salad with tofu in a sandwich

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

This plantbased twist offers a satisfying sandwich option for a delicious and meatfree midday meal.

26. Chickpea curry with rice

chickpea curry with spinach

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

Lentil Bolognese on a white plate with a fork

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 pastagrainsgnocchi, and lasagna.

28. Creamy vegetarian Alfredo

Mushroom Alfredo in a bowl with a fork

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

a forkful of 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 wholesometasty, and with high-quality plant protein.

30. Moroccan lentil soup

Moroccan lentil soup with pickled onions

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 meatfree meals.

Buddha bowl with brown rice and mango

For many more dinner ideas, check out our mains category page.

Easy dinners for Meatless Mondays

Meatless Monday Recipes

By: Nico Pallotta
5 from 1 vote
Mujadara is a comforting and delicious lentil and rice dish from the Middle East. It features lentils and rice boiled together and then flavored with warm spices, caramelized onions, and fresh herbs.
You’ll love our Mujaddara recipe because it’s easy to make with simple ingredients; it’s also packed with flavor, nourishing, and satisfying.
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Servings: 4 people
Course: Dinner, Main Course
Cuisine: Middle-Eastern


Caramelized Onions

  • 4 large onions white or yellow
  • 1 tablespoon extra virgin olive oil
  • 1 tablespoon sugar
  • ¾ teaspoon salt
  • 1 cup water
  • 1 tablespoon vinegar apple cider, or balsamic

Other Ingredients

  • 1 cup dry lentils green or brown, uncooked. 2 cups if using cooked or canned lentils
  • ½ cup basmati rice
  • 1 tablespoon extra virgin olive oil
  • 4 scallions finely chopped (set green tops aside for garnish)
  • 2 cloves garlic pressed or minced
  • 1 teaspoon paprika
  • ½ teaspoon coriander ground
  • ½ teaspoon cumin seeds or ground
  • ¼ teaspoon cinnamon
  • teaspoon red pepper flakes or more to taste
  • ½ teaspoon turmeric powder (optional, not traditional)
  • ½ teaspoon salt or more to taste
  • teaspoon black pepper
  • 1 handful flat-leaf parsley + cilantro (optional)

Serving Suggestions

  • 4 wedges lemon
  • 1 cup greek yogurt mixed with ¼ tsp coriander, ½ tsp paprika, ¼ tsp salt (or dairy-free yogurt)



  • Peel and cut 4 large onions into ⅕ inch or ½ cm slices and sauté them with 1 tablespoon extra virgin olive oil, 1 tablespoon sugar, and ¾ teaspoon salt in a large skillet on medium heat for 5 minutes.
    onions with sugar
  • Add 1 cup water, lower the heat to medium-low, and simmer for 30-40 minutes until the liquid is gone and the onions are soft. Stir occasionally.
    Set the stove to medium-high heat and add 1 tablespoon vinegar and cook for 3 more minutes while stirring.
    Tip: while the onions cook, proceed to the next step.
    caramelized onions in a skillet after 45 minutes


  • Rinse 1 cup dry lentils and ½ cup basmati rice separately.
    Cook the lentils in a pot with plenty of lightly salted boiling water for 15 minutes.
    Add the rice and cook 10-15 more minutes until ready, then drain them and set aside.
    rice and lentils in a pot


  • Heat 1 tablespoon extra virgin olive oil in a large skillet. Add 4 scallions (finely chopped – only white and light-green part) and fry for 2 minutes.
    Add 2 cloves garlic (pressed), 1 teaspoon paprika, ¼ teaspoon cinnamon, ½ teaspoon coriander, ½ teaspoon cumin, ⅛ teaspoon red pepper flakes, and ½ teaspoon turmeric powder and cook for 1 minute.
    fried spices
  • Add lentils and rice, ½ of the caramelized onions, 1 handful flat-leaf parsley and coriander, ½ teaspoon salt, and ⅛ teaspoon black pepper.
    Stir and fry in the pan for a few minutes until everything is warm and well combined.
    Taste and adjust for salt and spices.
    lentils, rice and onions in a pot


  • Transfer lentils and rice onto a serving platter and top with the remaining caramelized onions, the green top of the scallions, chopped parsley, and a pinch of paprika.
    Mujaddara lentil dish on a platter
  • Provide your guests with lemon wedges to squeeze on before eating and a bowl with Greek-style yogurt (or non-dairy yogurt) to add to their plate.
    Mujadara served on a spread of labneh on a plate with a fork


Nutrition information is an estimate for 1 serving of mujadara out of 4 servings, without yogurt.
LENTIL + RICE COOKING TIME: different types of lentils and rice have different cooking time. Adjust cooking time based on the instructions on the package of your lentil and rice.
Make Ahead: You can cook lentils, rice, and caramelized onions up to 3 days in advance and store them in an airtight container in the fridge ready to use. Also, you can make mujadara for meal prep because it keeps wonderfully in the refrigerator for 4 to 5 days.
Refrigerator: store leftovers in an airtight container in the fridge for 4 to 5 days. Reheat in the microwave for 2 minutes or in a pan with a drizzle of olive oil.
Freezer: Let the mujaddara cool down completely, transfer it into a freezer-friendly container, and freeze it for up to 3 months.
Thaw & Reheat: defrost over several hours in the refrigerator. Warm it in the microwave for a few minutes or on a pan with olive oil.


Calories: 403kcal, Carbohydrates: 67g, Protein: 17g, Fat: 8g, Saturated Fat: 1g, Polyunsaturated Fat: 1g, Monounsaturated Fat: 5g, Trans Fat: 0g, Cholesterol: -2mg, Potassium: 762mg, Dietary Fiber: 19g, Sugar: 10g, Vitamin A: 514IU, Vitamin B6: 1mg, Vitamin C: 16mg, Vitamin E: 2mg, Vitamin K: 49µg, Calcium: 87mg, Folate: 275µg, Iron: 5mg, Manganese: 1mg, Magnesium: 87mg, Zinc: 3mg
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If you loved these meatless Monday recipes, you might also enjoy:

Nico and Louise in the kitchen

Hi! We are Nico & Louise

Welcome to The Plant-Based School, a food blog with easy, tasty, and wholesome recipes.

Our aim is to help you and your family eat more veggies through delicious recipes with simple ingredients.

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