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.
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:
Add a side of fresh fruit to your breakfast.
1. Oatmeal topped with nut butter and sliced banana
2. Bean, brown rice, and veggie breakfast burrito
Add a side of steamed broccoli to your lunch.
3. Tempeh burger on whole grain bun with lettuce, tomato, and cheese
4. Bean and veggie soup with whole wheat bread
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
6. Tempeh and veggie stir-fry served over whole wheat spaghetti
For crunchy, nutrient-dense snack options that are packed with protein and perfect for tiding you over between meals, try:
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.
The information in this and other Active&Fit® blog articles is not intended to take the place of regular medical care or advice. Please check with your doctor before using this information or beginning any fitness or self-care program. Images used for this article do not depict any members of the Active&Fit Direct program.
References
Academy of Nutrition and Dietetics. (2024, January 2). Sustainable eating. https://www.eatright.org/health/lifestyle/culture-and-traditions/sustainable-eating
American Heart Association. (2019, January 17). Are some breads getting a bad rap? https://www.heart.org/en/news/2019/01/17/are-some-breads-getting-a-bad-rap
American Heart Association. (2023, December 20). How does plant-forward (plant-based) eating benefit your health? https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/how-does-plant-forward-eating-benefit-your-health
Asche, A. (2020, April 22). 5 tips for creating a plant-based diet for athletes. Concordia University, St. Paul. https://online.csp.edu/blog/5-tips-for-creating-a-plant-based-diet-for-athletes/
Bailey, E. (n.d.). Protein for vegetarian and vegan athletes. National Association of Sports Medicine. https://blog.nasm.org/fitness/protein-vegetarian-vegan-athletes#:~:text=Can%20You%20get%20enough%20protein,whole%20grains%2C%20and%20soy%20products
Cleveland Clinic. (2020, January 3). Yes, you can be a vegetarian and an athlete too. https://health.clevelandclinic.org/yes-can-vegetarian-athlete/
Cleveland Clinic. (2021, December 27). Everything you need to know about antioxidants. https://health.clevelandclinic.org/what-do-antioxidants-do
Cleveland Clinic. (2024, August 7). Is tempeh just tofu? Not exactly – but here’s why it’s so good for you. https://health.clevelandclinic.org/tempeh-nutrition-and-benefits
Cleveland Clinic. (2025, August 5). Is oatmeal as healthy as you think? https://health.clevelandclinic.org/how-healthy-is-oatmeal-for-breakfast-really
Cleveland Clinic. (2025, August 23). 5 reasons to consider switching to brown rice. https://health.clevelandclinic.org/is-brown-rice-healthy
Harvard T.H. Chan School of Public Health. (2020, October). Cheese. The Nutrition Source. https://nutritionsource.hsph.harvard.edu/cheese/
Johns Hopkins Center for a Livable Future. (n.d.). How to get started with Meatless Monday. Meatless Monday. https://meatlessmonday.publichealth.jhu.edu/resources/how-get-started-meatless-monday
Klein, S. (2024, October 16). Tofu: Making a place for this nutritious, plant-based food in your diet. Harvard Health Publishing. https://www.health.harvard.edu/nutrition/tofu-making-a-place-for-this-nutritious-plant-based-food-in-your-diet
MacKenzie, E. J. (2023, October 2). On its 20th anniversary, Meatless Monday is more relevant than ever. Johns Hopkins Bloomberg School of Public Health. https://publichealth.jhu.edu/2023/on-its-20th-anniversary-meatless-monday-is-more-relevant-than-ever
Pry, W. (2020, August 14). Nut butters are a healthy way to spread nutrients. American Heart Association. https://www.heart.org/en/news/2020/08/14/nut-butters-are-a-healthy-way-to-spread-nutrients
University of Rochester Medical Center. (n.d.). Nutrition facts: Bananas, raw, 1 medium (7" to 7-7/8" long). https://www.urmc.rochester.edu/encyclopedia/content.aspx?contenttypeid=76&contentid=09040-5
University of Rochester Medical Center. (n.d.). Nutrition facts: Broccoli, raw, 1 cup chopped. https://www.urmc.rochester.edu/encyclopedia/content.aspx?contenttypeid=76&contentid=11090-1
University of Rochester Medical Center. (n.d.). Nutrition facts: Lettuce, cos or romaine, raw, 1 head. https://www.urmc.rochester.edu/encyclopedia/content.aspx?ContentTypeID=76&ContentID=11251-4
University of Rochester Medical Center. (n.d.). Nutrition facts: Potatoes, russet, flesh and skin, baked, 1 potato medium (2-1/4" to 3-1/4" dia). https://www.urmc.rochester.edu/encyclopedia/content.aspx?contenttypeid=76&contentid=11356-2
University of Rochester Medical Center. (n.d.). Nutrition facts: Spaghetti, whole-wheat, cooked, 1 cup. https://www.urmc.rochester.edu/encyclopedia/content.aspx?contenttypeid=76&contentid=20125-1
University of Rochester Medical Center. (n.d.). Nutrition facts: Tomatoes, orange, raw, 1 tomato. https://www.urmc.rochester.edu/encyclopedia/content?contenttypeid=76&contentid=11695-2
University of Wisconsin School of Medicine and Public Health. (2020, February 26). What to eat when you’re a vegetarian or vegan athlete. https://www.uwhealth.org/news/what-to-eat-when-youre-a-vegetarian-or-vegan-athlete
This article was written by Stephanie Ruiz, edited by Keleigh Somes, and clinically reviewed by Elizabeth Thompson, MPH, RDN, on October 30, 2025.