Meatless Monday Recipes

What is Meatless Mondays

The Meatless Monday campaign is a global initiative encouraging people to skip meat on Mondays in favor of healthier, more sustainable, and more compassionate plant-based foods. While relatively few people are ready to completely overhaul their diet overnight, most people would be willing to make better choices just one day a week. It’s manageable. People can wrap their brains around it. And when you tally the numbers, it’s clear that the collective participation of many in Meatless Mondays makes a huge impact.

For example, as Paul Shapiro shares in this video, the Los Angeles school district has been doing Meatless Mondays in grades K-12 for the past several years. That means 700,000 meals that are entirely vegetarian every single Monday throughout the school year. That’s 700,000 fewer meat-based meals per week.

That means far fewer animals are being slaughtered, it means better school nutrition, it means better sustainability outcomes, and it means better public health.

Meatless Monday is a great way for school districts, hospital chains, corporate cafeterias and even prisons to lower food costs and improve their sustainability outcomes.

So…how did this all begin? You might be surprised to learn that the Meatless Monday campaign dates all the way back to World War I, when food was scarce the government promoted meat-free days in an effort to save resources. It makes sense, as meat requires far more energy per calorie than almost any plant-based food. The government pushed it on the people, even publishing vegetarian recipes and menus in magazines and newspapers! Pretty cool, right?

In more recent decades, others have hopped on board, including the Center for a Livable Future of the Johns Hopkins School of Public Health, The Humane Society of the United States, and even Sir Paul McCartney! In 2011 Oprah Winfrey implemented Meatless Monday options at the Harper Studios dining halls, and urged her fans to take part. And in 2012 the city of Los Angeles officially declared every Monday “Meatless Monday.”

The Meatless Monday movement is a powerful one giving people around the world an easy opportunity to get a taste of vegetarian living. Let’s keep it growing!

Meatless Monday Recipes

Now that you’re ready to dive into Meatless Monday, it’s time for the best part—the food! Whether you’re craving something cozy and comforting, fresh and vibrant, or quick and easy, these plant-based recipes have you covered. From hearty pastas to flavorful tacos and protein-packed salads, you won’t miss the meat one bit. Let’s get cooking!

Breakfast Ideas

Overnight Oats

Love simple meal prep? Overnight oats are the ultimate grab-and-go breakfast! With just a few basic ingredients, you can prep a delicious, filling, and totally customizable breakfast to enjoy all week long.

Tofu Scramble

Need a quick and protein-packed morning meal? Whether it’s a busy weekday or a slow weekend brunch, tofu scramble is a flavorful, satisfying alternative to scrambled eggs—and it’s ready in minutes!

Vegan Breakfast Sandwich

Take your breakfast game up a notch with this irresistible plant-based sandwich! Perfect for weekday mornings or a lazy Sunday brunch, it’s a guilt-free way to start your day on a delicious note.

Vegan Frittata

Made with tofu as the base, this hearty and protein-packed frittata highlights the best of seasonal veggies. Pair it with a fresh side salad for a wholesome and satisfying brunch.

Vegan Sheet Pan Pancakes

Say goodbye to flipping and hello to effortless breakfast perfection! These vegan sheet pan pancakes let you customize toppings and bake everything in one pan for a fuss-free morning treat.

Vegan Blueberry Muffins

Soft, fluffy, and made with simple pantry ingredients, these irresistible blueberry muffins are perfect for meal prep—or just enjoying warm out of the oven. The hardest part? Not eating them all at once!

Vegan French Toast

Enjoy a golden, crispy twist on a breakfast favorite—without eggs or dairy! In just a few simple steps, you’ll have a plate of delicious, plant-based French toast that’s as kind to animals as it is to your taste buds.

Quick & Easy Lunches

Chickpea Orzo Salad

Light, fresh, and bursting with flavor, this zesty chickpea orzo salad is perfect for lunch, dinner, or meal prep. Packed with wholesome ingredients, it’s a great way to enjoy a satisfying meatless meal any day of the week!

Szechuan Tofu

Craving takeout but want a healthier, homemade option? This savory and spicy Szechuan tofu is ready in less time than delivery—and trust us, it’s even better than your favorite restaurant version!

Soup in a Jar

This fun and fuss-free soup is loaded with split peas, lentils, bouillon, and spices for an easy, homemade meal. Whether you’re meal prepping or giving it as a gift, it’s a cozy and convenient choice for quick weeknight dinners.

Easy Falafel Pitas

Crispy chickpea falafel, fresh veggies, and tangy tahini sauce come together in these deliciously satisfying falafel pitas. Perfect for lunch or dinner, they’re a great way to shake up your Meatless Monday routine!

Vegan Corn Chowder

Dive into a creamy, plant-based corn chowder that’s pure comfort in a bowl. Made with fresh ingredients and a luscious dairy-free broth, it’s a cozy dish that will warm you up from the inside out.

Cold Noodle Salad with Peanut Sauce

Crisp, creamy, and crazy delicious! This cold noodle salad is a perfect way to use up leftover veggies and works with any type of noodles. Add it to your meal prep for an easy, refreshing dish all week long.

Artichoke “Tuna” Salad

Made with shredded artichoke hearts that mimic the texture of tuna, this flavor-packed plant-based salad is perfect for spreading on crackers, stuffing into sandwiches, or serving as a party appetizer.

Fresh Israeli Couscous Salad

In just 30 minutes, you can whip up a big batch of this veggie-packed Mediterranean salad with fresh herbs, a simple vinaigrette, and buttery avocado. It’s a vibrant, nutrient-dense meal that keeps well for easy, grab-and-go lunches.

Easy Everyday Vegan Burrito

Simplify your meal planning with these hearty, protein-packed vegan burritos! Loaded with grains, beans, and fresh ingredients, they’re a perfect go-to for a filling Meatless Monday lunch or dinner.

Hearty Dinners

Creamy One-Pot Dairy Free Pasta

A creamy, flavorful pasta dish made in just one pot? Yes, please! This easy, comforting meal is perfect for a busy weeknight and has quickly become one of our most popular plant-based recipes.

Beefy Vegan Tacos

Plant-based eating meets bold, satisfying flavors with these quick and delicious tacos. Ready in just 20 minutes, they make Taco Tuesday (or Meatless Monday!) a total breeze

Bean and Rice Casserole

This dump-and-bake casserole is a game-changer for meal prep. Hearty, cheesy, and full of Tex-Mex flavor, it’s great for feeding a crowd or making ahead for the week.

Vegan Cream of Broccoli Soup

Cozy up with a bowl of this velvety, plant-based comfort food. Made with fresh broccoli and blended cashews, this soup is creamy, nourishing, and perfect for chilly evenings.

Vegan Butter Chicken

Love Indian food? This rich, flavorful butter “chicken” made with plant-based ingredients is just what you need! Serve it over basmati rice for a restaurant-quality meal at home.

Vegan Chickpea Stew

Need a quick, satisfying dinner? This hearty chickpea stew is packed with protein, fiber, and warming spices, making it a perfect go-to for a nutritious, no-fuss meal.

Vegan Stroganoff

In just 15 minutes, you can whip up this luxuriously creamy, dairy-free stroganoff. It’s the ultimate cozy dinner with minimal effort but maximum flavor.

Rainbow Pizza

Want to make pizza night even more exciting? Try a DIY rainbow pizza! It’s a fun and colorful way to enjoy plant-based ingredients and a great way to get kids involved in the kitchen.

Eggplant Tofu

This savory eggplant and tofu dish is a delicious way to introduce new flavors and textures to your meals. Whether you’re using fresh garden veggies or cleaning out the fridge, it’s a simple and satisfying option.

Easy Vegan Chili

Spice up your Meatless Monday with this flavor-packed, protein-rich chili! Loaded with beans, veggies, and warming spices, it’s a quick, nourishing meal with only 15 minutes of prep time.

Snacks & Sides

Spinach Banana Muffins

Need a kid-friendly, secretly healthy snack? These spinach banana muffins are naturally sweet, packed with nutrients, and easy to whip up in a blender. Perfect for meal prep or an afternoon treat!

Vegan Buffalo Cauliflower Wings

Craving classic buffalo wings? These crispy, spicy cauliflower wings are the ultimate plant-based alternative—engineered for maximum dunkability. Serve them up with your favorite dairy-free ranch for an irresistible Meatless Monday snack!

Lemon Beet Hummus

Take your hummus game to the next level with this vibrant, flavorful beet hummus. It’s creamy, zesty, and totally eye-catching—a perfect dip for veggies, crackers, or spreading on sandwiches.

Smashed Spicy Asian Cucumber Salad

Refreshing, crisp, and packed with bold flavors, this spicy Asian cucumber salad is the perfect side dish for stir-fries, noodles, or grain bowls. With just the right amount of kick, you’ll want to make this one on repeat!

Crispy Potato Skin Chips

Don’t let those potato peels go to waste! This simple, crunchy snack transforms leftovers into a crispy, flavorful treat—perfect for munching anytime.

Vegan Onion Rings

Peel back the layers of flavor with these perfectly golden, crispy onion rings—all without eggs or dairy. Paired with a creamy vegan mayo, they’re so good they might bring a tear to your eye!

Sweet Treats

Vegan Thumbprint Cookies

Vegan Chocolate Cake

Vegan Blueberry Pie

Edible Peanut Butter Cookie Dough

Vegan Chocolate No-Bake Cookies

Fudgy Vegan Brownies

Pro Tips for Making Meatless Mondays Easy

Making Meatless Mondays a success is all about simple swaps and smart planning. Here are some easy tips to keep your meals satisfying and stress-free:

• Batch Cook & Prep – Save time by preparing staples like quinoa, rice, beans, and dressings ahead of time. Having these ready makes it easy to throw together quick and balanced meals.
• Try Plant-Based Proteins – Meatless meals can be just as filling! Tofu, lentils, chickpeas, tempeh, and black beans are all great protein-packed options that add heartiness to your dishes.
• Spice It Up – The secret to flavorful plant-based meals? Bold seasonings! Use ingredients like smoked paprika, garlic, fresh herbs, and citrus to bring depth and excitement to your cooking.
• Keep It Balanced – A satisfying meatless meal includes protein, fiber, and healthy fats. Pair grains and beans, add nuts or avocado, and make sure your plate is colorful and nutrient-dense!

Looking for Meatless Monday recipes? Find a delicious array of plant-powered recipes here. You can also pick up a copy of our vegan recipe e-book: The Friendly Vegan Cookbook.