Meatless Monday Recipes: Breakfast, Lunch & Dinner

Most people dread Mondays. The weekend is over and it’s time to return to your responsibilities – school, work, appointments, etc. But Mondays also represent new beginnings – the chance to start your week on the right foot.  

Enter: Meatless Monday.  

You’ve probably heard about Meatless Monday. It’s a movement that encourages people to eat less meat and more plants every Monday as an introduction to a more plant-based lifestyle.  

Meatless Monday is the perfect opportunity to explore what a plant-based diet means to you. Plus, eating more plants on Monday may even snowball into more plant-based choices every day of the week.  

Check out these tasty plant-based recipes developed by Mackenzie Burgess, RDN at Cheerful Choices to try for your next Meatless Monday.  

Tofu Scramble 

Fuel your first Meatless Monday morning with this Tofu Scramble.  

Tofu is incredibly versatile. Its neutral flavor makes it the perfect protein for any meal, allowing you to create your ideal flavor profile with herbs and spices. Plus, scrambled tofu mimics the texture of scrambled eggs, so it’s a great plant-based alternative.  

Yield: 2 servings  

Prep Time: 5 minutes  

Cook Time: 6-8 minutes  

Ingredients: 

• 1 tablespoon olive oil 
• 1/2 cup white onion, diced 
• 1/2 cup red pepper, diced 
• 10 ounces firm tofu, drained 
• 2 tablespoons nutritional yeast 
• 1/2 teaspoon garlic powder 
• 1/2 teaspoon turmeric powder 
• 1/4 teaspoon freshly ground black pepper  
• Salt, to taste 
• 1 avocado, peeled and sliced  

Instructions 

1. Heat olive oil in a large pan over medium-high heat. Add onion and red pepper and saute for 2-3 minutes. 

2. Break up tofu into smaller pieces with hands. 

3. Add over crumbled tofu and break up more with a spatula as needed. Saute for 3-4 minutes. 

4. Sprinkle over nutritional yeast, garlic powder, turmeric powder, and black pepper and stir together for 1 more minute until everything is combined. Salt to taste. 

5. Serve tofu scramble with avocado slices. 

6. Store any leftovers for up to 3 days in an airtight container in the fridge. 

Nutrition Facts per serving:  

Calories: 330, Total Fat: 23 g, Saturated Fat: 3.5 g, Total Carbohydrate: 18 g, Dietary Fiber: 8 g, Added Sugars: 0 g, Protein: 17 g 

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Green Goddess Salad with Edamame 

Salads are a great way to include tons of vegetables in your diet, but it’s important to make sure your salad has all the components it needs to fill you up and give your body lasting energy. This Green Goddess Salad features edamame and walnuts as its protein sources, while avocado and olive oil deliver a dose of healthy fats to help support satiety.  

Yield: 4 servings 

Prep Time: 10 minutes 

Salad Ingredients: 

• 6 cups romaine lettuce and/or kale, finely chopped 
• 1 cup cucumber, small diced 
• 8 ounces shelled edamame, cooked (about 1 cup) 
• 2 tablespoons chives, finely sliced 

Green Goddess Dressing Ingredients: 

• 1 cup fresh basil 
• 1 cup spinach 
• 1/4 cup nutritional yeast 
• 1/4 cup walnuts 
• 1/4 cup olive oil 
• 1/4 cup fresh lemon juice (from about 2 medium lemons) 
• 1 tablespoon rice vinegar 
• 3 cloves garlic 
• 1 teaspoon salt  

Instructions: 

1. Toss all salad ingredients together in a large bowl. 

2. In a food processor or blender, blend all dressing ingredients until smooth. 

3. Toss desired amount of dressing over salad and serve.  

Nutrition Facts per serving:  

Calories: 300, Total Fat: 22 g, Saturated Fat: 3 g, Total Carbohydrate: 15 g, Dietary Fiber: 9 g, Added Sugars: 0 g, Protein: 14 g 

Chickpea Salad Pitas 

It’s like chicken salad – but without the chicken. Chickpeas are a great source of plant-based protein and fiber, and if you include dairy in your diet, plain Greek yogurt can replace the mayonnaise for an extra protein punch. These Chickpea Salad Pitas are bound to be your new go-to prep-ahead lunch. 

Yield: 4 pita halves 

Prep Time: 10 minutes 

Ingredients: 

• 1 – 15 oz can chickpeas, drained and rinsed 
• 1 medium ripe avocado, seeded and peeled  
• 1/4 cup light mayonnaise or vegan mayonnaise 
• 1/2 cup celery, chopped (about 2 celery stalks) 
• 1/2 cup cherry tomatoes, halved (about 8 tomatoes) 
• 2 teaspoons lemon juice 
• 1/2 teaspoon salt 
• 1/4 teaspoon ground black pepper 
• 2 whole wheat pitas, cut in half 
• 4 large romaine lettuce leaves 

Instructions 

1. In a medium-sized bowl, mash together chickpeas and avocado with a fork until mostly broken down with some larger pieces left. 

2. Stir in mayonnaise, celery, tomatoes, lemon juice, salt, and pepper and mix until combined. 

3. Serve chickpea salad in pita bread halves with lettuce leaves. 

Nutrition Facts per pita half:  

Calories: 280, Total Fat: 11 g, Saturated Fat: 1.5 g, Total Carbohydrate: 39 g, Dietary Fiber: 10 g, Added Sugars: 0 g, Protein: 10 g 

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Mexican Power Bowl 

Plant-based eating doesn’t have to be difficult. Keep these ingredients prepped in the refrigerator and toss them into a bowl when hunger strikes.  

Yield: 1 bowl 

Prep Time: 5 minutes 

Ingredients: 

• 1/2 cup cooked brown rice 
• 1/2 cup canned black beans, drained and rinsed 
• 2 cups shredded romaine lettuce 
• 1/4 cup Mexican cheese (or nutritional yeast) 
• 1/4 cup diced avocado 
• 2 tablespoons salsa 

Instructions 

1. Distribute ingredients into a meal prep container or bowl. Repeat as needed to create more power bowls for meal prep.  

2. Store in the fridge for up to 5 days.  

Nutrition Facts per bowl:  

Calories: 450, Total Fat: 19 g, Saturated Fat: 6 g, Total Carbohydrate: 53 g, Dietary Fiber: 17 g, Added Sugars: 0 g, Protein: 19 g 

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“Cheesy” Naan Pizza 

Plant-based pizza? Say no more. Nutritional yeast lends a cheesy flavor to this recipe, while colorful vegetables bring fiber and essential vitamins and minerals. Feel free to give this pizza your own unique twist by adding in your favorite veggie toppings.  

Yield: 2 pizzas 

Prep Time: 10 minutes 

Cook Time: 20 minutes 

Ingredients: 

• 1 tablespoon olive oil 
• 8 ounces mushrooms, sliced 
• 1 cup white onion, sliced 
• 1 cup bell peppers, sliced (red, green, orange, or yellow) 
• 1/2 cup marinara sauce or pizza sauce 
• 2 large naan bread pieces 
• 3 tablespoons nutritional yeast 

Instructions 

1. Preheat oven to 425ºF. 

2. Heat olive oil in a large pan over medium heat. Add sliced mushrooms and onions and saute until softened and slightly caramelized, about 8 minutes. Add over sliced peppers and saute for 2 more minutes. 

3. Spoon marinara or pizza sauce evenly over 2 naan bread pieces.  

4. Add over sauteed veggies and top with nutritional yeast. 

5. Bake naan pizza for 8 to 10 minutes until toasty and warm.  

6. Cut each naan into 4 pieces for a total of 8 pieces. Sprinkle more nutritional yeast over top if desired. 

Nutrition Facts per pizza:  

Calories: 450, Total Fat: 13 g, Saturated Fat: 2.5 g, Total Carbohydrate: 69 g, Dietary Fiber: 8 g, Added Sugars: 0 g, Protein: 17 g 

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With these incredible plant-based recipes to look forward to, Mondays just became a lot more bearable. And remember, “Meatless Monday” isn’t just for Mondays. You can choose plant-based recipes any day of the week to benefit your health, the environment, and your budget.