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 meal plans with suggested recipes (including ”no-cook” ideas) and shopping lists to get you started or to spice up your regular Meatless Monday routine.
Meal Plans
Week #1
Breakfast: Overnight Oats with Coconut Milk and Fruit
This no-cook breakfast is a delicious and nutritious way to kick start your day. Make this recipe your own by adding in your favorite fruits or nuts!
Lunch: Easy Black Bean Burritos
These burritos are filled with black beans, rice, cabbage, avocado, and salsa, creating a flavorful and satisfying meal! You can make extras and freeze them for easy meal prep during the week.
Snack: Everything Bagel Baked Chickpeas
Everything bagel seasoning turns these chickpeas into a crispy, salty snack – enjoy them on their own or sprinkle on a salad for an added crunch!
Dinner: Creamy Alfredo Pasta
This rich and creamy alfredo sauce can be paired with your favorite type of pasta for a delicious, plant-based meal!
Week #1 shopping list. This shopping lists does not include pantry staples such as olive oil, salt, and pepper.
Week #2
Breakfast: Breakfast Sweet Potato
Start your morning with a warm and nutritious breakfast that is easily customizable! Allergen Note: This recipe contains nuts (peanut butter).
Lunch: BBQ Roasted Chickpea Veggie Bowl
This tasty bowl made with roasted veggies is sure to be a family favorite! You can prepare the ingredients ahead of time and store them for easy lunches during the week.
Snack: Zippy Black Bean Dip
This healthy dip makes a flavorful snack, especially when paired with baby carrots, whole grain crackers, or tortilla chips!
Dinner: Crunchy Lentil Tacos
These crunchy lentil tacos are loaded with protein, fiber, calcium, and flavor, making them a super satisfying, plant-based meal!
Week #2 shopping list. This shopping lists does not include pantry staples such as olive oil, salt, and pepper.
Week #3
Breakfast: Tofu Scramble
Enjoy this tofu scramble with a side of toast and fruit or wrapped up in a tortilla for a delicious breakfast!
Lunch: Red Kidney Bean Curry
This savory kidney bean curry is a comforting and nutritious meal!
Snack: Spicy Jalapeño Cashew “Cheese” Dip
You’ll want to bring this creamy, spicy, and cheesy dip to your next gathering! Enjoy it with carrots, crackers, or tortilla chips for a delicious snack. Allergen Note: This recipe contains nuts (cashews).
Dinner: Easy Vegan Eggplant Meatballs
Serve these vegan eggplant meatballs with marinara sauce and noodles for a warm, comforting meal that is sure to nourish you!
Week #3 shopping list. This shopping lists does not include pantry staples such as olive oil, salt, and pepper.
Week #4
Breakfast: Whole Wheat Toast with Peanut Butter and Banana
Peanut butter and banana toast is a classic quick and healthy breakfast that will kick start your day!
Allergen Note: This recipe contains nuts (peanut butter).
Lunch: Vegan Chicken Caesar Wrap
This tasty vegan chicken Caesar wrap is a great grab-and-go meal!
Snack: Hummus and Veggie Sticks
- 1 container (10 oz.) of hummus
- 1 bag (16 oz.) baby carrots (or other sliced veggies)
- Optional, for serving: pita chips, crackers, or tortilla chips
Dinner: Burrito Bowl
This flavorful burrito bowl is easily customized, making it the perfect go-to dinner for busy weeknights!
Week #4 shopping list. This shopping lists does not include pantry staples such as olive oil, salt, and pepper.
Week #5
Breakfast: Green Protein Smoothie
This green protein smoothie is a quick, healthy breakfast. Get creative and add your favorite fruits and veggies to mix it up!
Lunch: Kale and Quinoa Salad
This kale and grain salad is packed with nutrients and flavor! You can easily customize this recipe for a delicious, go-to weekday lunch.
Snack: Peanut Butter & Jelly Banana Roll-Ups
These bite-sized peanut butter and jelly banana roll-ups are quick to make and are the perfect afternoon snack!
Allergen Note: This recipe contains nuts (peanut butter).
Dinner: Pasta with Vegetarian Meat Sauce
This pasta is filling and nutritious, making it a great Meatless Monday family dinner!
Week #5 shopping list. This shopping lists does not include pantry staples such as olive oil, salt, and pepper.
Week #6
Breakfast: Avocado Toast with Plant-based Sausage
Start your day with a satisfying and nourishing avocado toast with plant-based sausage!
Lunch: Sheet Pan Nachos
Count us in for these nachos with vegetarian chili! This recipe is filling, delicious, and great for any gathering – feel free to add your own twist by customizing the toppings.
Snack: Popcorn with Nutritional Yeast
Adding nutritional yeast to popcorn creates a flavorful, cheesy snack! Pairs well with sliced apples, pears, or your favorite fruit.
- 1 bag (1-ounce) salted popcorn
- Sprinkle of nutritional yeast
Dinner: Zoodle Pad Thai
This quick and easy version of pad thai, packed with zoodles, veggies, and plant protein, makes a perfect Meatless Monday meal! Allergen Note: This recipe contains nuts (peanuts).
Week #6 shopping list. This shopping lists does not include pantry staples such as olive oil, salt, and pepper.
