Jan 26, 2026
Discover 6 tasty, protein-packed meal ideas for Meatless Monday! Enjoy heart-healthy, plant-based foods for breakfast, lunch, and dinner.
If you've been thinking of cutting back on meat, you’re making a great decision for your health. Research shows that eating a more plant-centric diet can benefit your health in multiple ways—and you don't have to go all-in and give up meat completely to see these health rewards.
A few of the possible health perks are better weight control, healthier blood pressure levels, and a lower risk of heart disease and stroke. But the benefits don’t stop there. Research suggests a plant-based diet is a more sustainable dietary approach that’s better for the planet.
For you meat lovers out there, making the switch to plant-based foods may feel daunting. But it doesn't have to because even small changes count. Start with just one day a week—like Meatless Monday.
6 meal ideas for Meatless Monday
The idea behind Meatless Monday is to substitute the meat you typically eat with a plant-based protein option. Dairy and eggs are still on the table, if you want them. However, it’s important to note that you don’t have to include dairy or eggs to get enough protein. If you prefer to make your Meatless Monday a fully plant-based one, just know that you can still meet your protein goals by eating only vegan recipes.
Here are 6 meat-free meal ideas that will provide all the protein and other vital nutrients you need:
Breakfast
Add a side of fresh fruit to your breakfast.
1. Oatmeal topped with nut butter and sliced banana
- Why: Oatmeal provides protein and dietary fiber, keeping you full and supporting heart health. Nut butter boosts the protein and healthy fats. And the banana offers natural sweetness and potassium.
2. Bean, brown rice, and veggie breakfast burrito
- Why: Beans and brown rice are both great sources of plant-based protein and complex carbs, giving you lasting energy and fullness. Veggies add vitamins, minerals, and fiber.
Lunch
Add a side of steamed broccoli to your lunch.
3. Tempeh burger on whole grain bun with lettuce, tomato, and cheese
- Why: Tempeh is high in protein. Pairing it with a whole grain bun adds fiber and nutrients, while lettuce and tomato provide antioxidants. A slice of cheese adds calcium and extra protein.
4. Bean and veggie soup with whole wheat bread
- Why: Beans are packed with protein, fiber, and minerals. A variety of colorful veggies brings essential nutrients. Serving the soup with whole wheat bread adds complex carbs to make the meal more filling.
Dinner
Add a side salad of dark leafy greens topped with nuts, seeds, and beans.
5. Grilled marinated tofu steaks with baked potato topped with sautéed vegetables and a sprinkle of cheese
- Why: Tofu is a protein-rich, plant-based food. A baked potato provides fiber and potassium, and sautéed veggies add vitamins. A sprinkle of cheese, while adding protein and calcium, makes this meal a vegetarian option.
6. Tempeh and veggie stir-fry served over whole wheat spaghetti
- Why: Tempeh and whole wheat pasta are rich in plant-based protein and complex carbs, making this dish both filling and energizing. Stir-fried veggies bring a rainbow of nutrients.
Snacks
For crunchy, nutrient-dense snack options that are packed with protein and perfect for tiding you over between meals, try:
- Celery with nut butter
- Hummus and whole grain crackers
- Unsalted trail mix (nuts, seeds, dried fruit)
Final thoughts
You don’t need to take an all-or-nothing approach when it comes to eating less meat or starting a plant-based diet. That’s what makes Meatless Monday such a good idea. It’s a change you can push yourself to make just one day a week. And it’s a small step with big rewards. So, give your health a boost and start your week off right by trying these tasty, plant-based meals.
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References
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This article was written by Stephanie Ruiz, edited by Keleigh Somes, and clinically reviewed by Elizabeth Thompson, MPH, RDN, on October 30, 2025.
