14 Plant-Based Options for Meatless Meals Monday

Article posted in: Diet & Nutrition
meatless meals

Chili without beef? Absolutely! Tofu Tacos? Give it a shot. These meatless meals, inspired by some of your favorite dishes, are loaded with lean and hearty ingredients to keep your belly full and body energized. They are the perfect meals for Meatless Mondays, and they taste so good you may want them on Tuesday, too.

Who says meat is the only way to satisfy? Whether you’re a full-time vegetarian, you want to get in on the Meatless Monday trend, or you just simply want to lighten up your meat consumption, we’ve got all the meatless meals you need. These recipes can easily whipped up in larger batches to get you through the week. Weekend meal planning—done.

Here are some mouthwatering meatless meals perfect for Monday (or every!) night.

1. Chunky Vegetarian Chili


Quite possibly the most classic of our meatless meals: Veggie Chili. Step aside, ground meat! This veggie chili is packed with hunks of zucchini, diced tomatoes, corn, black beans, a kick of jalapeno peppers and lots of Mexican spices to create a zesty and satisfying, warm-your-bones meal. Top your bowl with shredded cheese, crushed tortilla chips and fresh cilantro for even more flavor and texture in every spoonful.

2. General Tso Tofu


When you’re craving Asian, this is the dish to make. It’s got cubes of tofu, marinated in fresh ginger and soy sauce, and baked to a golden crisp. It’s got filling brown rice and bright florets of broccoli. And it’s all coated in a thick sauce made with more ginger and soy, garlic and hoison, tomato paste, sesame oil and rice wine vinegar. All that takeout flavor, for only 236 calories per serving.

3. Vegetable Lasagna Bake

veggie lasagna

Wide pasta noodles—check. Oodles of melted mozzarella cheese—double check. You won’t have to swear off the classic Italian favorite with a lean and healthy recipe that packs a nutritional punch with spinach, butternut squash and tomato instead of meat. Low fat cottage or ricotta cheese lightens up the calories and the fat. Bake a big batch of this meatless meal and count on delicious leftovers for later in the week

4. Black Bean Quinoa Pumpkin Soup


Pumpkin soup is already awesome, all on its own. But if you want to take this fall favorite up a notch, toss some black beans, quinoa and kale into the pot. The added ingredients pump in 12 more grams of protein, and chili powder, cumin and cayenne turn up the heat. Serve with a sprinkle of shredded cheese.

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5. Veggie and Rice Stuffed Peppers

meatless meals

Fill your red bell peppers with some southwestern flavors for a tasty spin on a vegetarian standard. These veggie and rice stuffed peppers are so delicious you won’t miss the meat! With onions and garlic, chopped green peppers, black beans and brown rice, these stuffed beauties are deliciously satisfying and super simple to make. Try this recipe out on a day you just need a heartier meatless meal.

6. Tofu Taco Bowl


You see “taco” and think beef or chicken—but not today. Tofu provides the perfect protein-loaded stand-in for meat: It gets coated in lime, rolled with minced jalapeno, and seasoned in south-of-the-border spices before being tossed in a skillet until gold and crispy. When the bowl is assembled—rice on the bottom, colorful peppers, shredded purple cabbage, avocado, tofu and pico de gallo on top—you have a vibrant, vitamin-packed meal for fewer than 300 calories.

7. Italian Vegetable Quinoa Bake


Quinoa may not be a typical ingredient in Italian meals, but when you mix it with mozzarella, oregano, fresh basil and tomato sauce made thick and hearty with cauliflower and zucchini, this healthy grain is transformed into a delizioso dish that’s hard to resist.

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8. Southwest Spaghetti Bowl

Southwest Spaghetti Squash Bowl

Put this one on the list of prettiest dishes: Strands of spaghetti squash twisted around black beans, chopped bell peppers, diced tomatoes, corn and olives, all dotted with chopped cilantro leaves and served in a scooped-out squash “bowl.” Skip the shredded chicken on Meatless Mondays, but feel free to top the nutritious meal with shredded cheddar cheese.

9. Edamame Quinoa Burgers

Edamame Quinoa Burgers

Bite into one of these hearty edamame quinoa burgers and you won’t even miss the meat! Wrapped in lettuce leaves, these burgers are an all-around healthy and delicious option if you’re going meat-free. Simply break out the food processor for this recipe and combine all the ingredients. Form your burger patties as usual and pop them in the oven on a baking sheet lined with aluminum foil and broil for four minutes on each side. When cooled, wrap your burger in lettuce and add a couple of healthy veggies toppers. Smoky and savory.

10. Moroccan Tempeh Vegetable Stew

Moroccan Tempeh Vegetable-Stew

Made from fermented soybeans, tempeh is a fantastic meat substitute and a great protein choice for this Moroccan Tempeh Vegetable Stew. Enjoy a hearty stew that is loaded with sweet potatoes, kale and Brussels sprouts, but provides a smooth finish with coconut milk. Cumin, coriander, garlic powder, black pepper, ginger and cayenne pepper create an aroma and taste that completely indulges the senses. This meatless meal is light on the calories, but delivers big on flavor!

11. Ginger Soy Noodle Bowl


Spicy and savory ginger is a healthy, flavorful addition to this delicious Asian-inspired noodle bowl that’s every bit as good as it sounds. Enjoy whole wheat spaghetti combined with sautéed broccoli, red bell peppers, sugar snap peas, carrot strips, edamame and homemade ginger soy sauce, to feel like you are eating your favorite Asian takeout dish!

12. Watermelon Quinoa Salad

Watermelon Summer Salad with Quinoa

This is a delicious and refreshing salad that adds a splash of summer vibes to any day of the year! The luscious flavor combination of watermelon, strawberries, almonds, quinoa and feta cheese makes for a heavenly lunch or even as a light dinner. Wow your friends and family by bringing this colorful, unique side to a party or picnic.

13. Zucchini Noodles with Roasted Vegetables and Pesto


Yes, noodles are allowed on your diet, especially healthy zucchini noodles! These veggie noodles are combined with cherry tomatoes, artichoke hearts, red bell pepper and pesto for a combination of flavors reminiscent of your favorite pasta dish. Simply roast your veggies in the oven, whip up your pesto and cook zucchini in a large skillet. Then, add the other ingredients to the skillet, and stir to combine. In no time, you’ll be enjoying a light and nutritious noodle dinner! Package some leftovers in a small container to enjoy for lunch the next day.

14. Skinny Avocado Egg Salad Sandwich

avocado egg salad sandwich

Keep this recipe on hand for a filling, healthy and delicious lunch! Our leaner version of the classic egg salad sandwich is just as creamy and mouthwatering as the original, by using avocado in place of mayo. Mash some avocado with a hard-boiled egg and some seasonings, spread on a whole wheat sandwich thin or pita, and top with lettuce and tomato. You’re all set to enjoy an easy, portable lunch or a quick dinner at home! This meatless meal is practically effortless.