Meatless Monday Meal Plans, ‘No Cook’ Ideas, and Shopping Lists

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 a few suggested recipes (including ‘no cook’ ideas), meal plans, and shopping lists to get you started or to spice up your regular Meatless Monday routine.

Note: shopping lists do not include pantry staples such as: olive oil, salt, and pepper.

Access our Healthy Eating Guide resources here.

Week #1 Meal Plan:

Breakfast: Overnight Oats with Coconut Milk and Fruit

• Rolled oats/oatmeal
• 1 carton coconut water
• 1 can coconut milk
• Chia seeds
• Maple syrup or other sweetener
• Sliced almonds or other nuts
• Blueberries or other fruit

Lunch: Easy Black Bean Burritos

• 3 cans (15 oz.) low-sodium black bean soup
• 1 can (7 oz.) chipotle chiles in adobo sauce
• 1 pkg. large flour tortillas
• 3 cups rice
• 1 bag shredded cabbage or lettuce
• 2 avocados
• 1 cup mild chunky salsa
• 2 limes

Snack: Everything Bagel Baked Chickpeas

• 1 15 oz. can of low-sodium chickpeas
• Garlic powder
• Everything bagel seasoning
• Pair with apple, banana, or other whole fruit

Dinner: Creamy Alfredo Pasta

• 1 head cauliflower
• 6-8 cloves garlic
• Vegetable stock or bouillon
• Nutritional yeast – available at most grocery stores
• Pasta of your choice

Week #2 Meal Plan:

Breakfast: Breakfast Sweet Potato

• 1 sweet potato
• 1 medium banana
• 1-2 Tbsp. peanut butter
• 1/2 Tbsp. chia seeds
• 1/4 tsp. ground cinnamon

Lunch: BBQ Chickpea Veggie Bowl

• 1 can (15 oz.) low sodium chickpeas
• 1 head broccoli
• 2 red bell peppers
• 1 red onion
• 2 cups brown rice
• 1 avocado
• ¼ cup cilantro
• 1 cup BBQ sauce

Snack: Zippy Black Bean Dip

• 2 cans of low-sodium black beans (15.5 oz)
• 1 small red onion
• 1 medium tomato
• 1/4 cup fresh cilantro
• 1 tbsp minced garlic
• 1 jalapeño pepper, optional
• ¾ tsp. cumin
• 1 tbsp lemon juice
• Adobo seasoning
• Favorite dipping snack: baby carrots, whole grain crackers, or tortilla chips
• Enjoy with banana, apple, or other whole fruit

Dinner: Crunchy Lentil Tacos

• 5 cups pre-cooked lentils
• 1 small sweet onion
• 1 tsp. cumin
• 1 tsp. chili powder
• 2 medium to large avocados
• 1 cup crumbled feta, shredded, or dairy-free cheese
• 8-12 crunchy taco shells
• Optional, for serving: Chopped lettuce, chopped tomato, cilantro, hot sauce

Week #3 Meal Plan:

Breakfast: Tofu Scramble

• 1 block extra firm tofu
• 3 tbsp. nutritional yeast – available at most grocery stores
• ¾ tsp. turmeric powder
• Pinch of smoked paprika
• Plant-based milk of choice, optional
• Any mix ins (spinach, chives, etc), optional
• Tortillas or toast, optional
• Serve with mixed fruit cup

Lunch: Pantry Staple Kidney Bean Curry

• 1 ½ tsp. cumin
• 1 tbsp. coriander
• 1 tsp. red pepper flakes
• 1 ½ tsp. turmeric
• 1 white onion, small
• 2 tsp garlic
• 1 (15 oz) can crushed tomatoes
• 1 (15 oz) can low-sodium kidney beans
• 1 cup vegetable broth
• Fresh herbs, for garnish (optional)
• Cooked rice, for serving

Snack: Spicy Jalapeño Cashew “Cheese” Dip

• 1 ½ cup raw (unsalted) cashews
• 2 teaspoons lemon juice
• 4 fresh jalapeño peppers
• 2 cloves garlic
• Nutritional yeast – available in most grocery stores
• Dipper of your choice: carrots, crackers, tortilla chips
• Pair with blueberries, banana, or your favorite fruit

Dinner: Easy Vegan Eggplant Meatballs

• 1 large eggplant
• 1 cup mushrooms
• 1 onion
• 1 can low-sodium white beans (like Great Northern Beans)
• Fresh parsley
• 2 tbsp fresh or dried oregano
• 2 tsp cumin
• 2 tsp smoked paprika
• 2 garlic cloves
• Pasta or zoodles (spiralized zucchini) of your choice
• Marinara sauce

Week #4 Meal Plan: ‘No cook/Low-cook’ Ideas

Breakfast: Whole Wheat Toast with Peanut Butter and Banana

• 2 slices whole wheat bread
• Peanut butter
• 1 banana
• Cinnamon (optional)
• Chia seed (optional)

Recipe: Spread peanut butter on toasted bread, top with sliced banana, and sprinkle with cinnamon and chia seeds, if desired.

 Lunch: Chick’n Caesar Wrap

• 1 package plant-based seasoned ‘chick’n’ strips or pre-seasoned tofu
• Vegan caesar dressing
• 1 bag chopped romaine lettuce
• 1 package whole wheat croutons
• 1 chopped tomato
• Whole wheat tortillas
• Dairy-free cheese (optional)
• Pair with fruit cup, orange, or your favorite whole fruit

Recipe: Warm a handful of plant-based chick’n strips or tofu in the microwave. In a bowl, mix a couple handfuls of lettuce, croutons, chopped tomato, and warmed chick’n or tofu. Add desired amount of dressing and mix lightly. Wrap lettuce mixture in a warmed whole wheat tortilla.

Snack: Hummus and veggie sticks

• 1 container of hummus
• Baby carrots (or other sliced veggies) or
• Pita chips, crackers, or tortilla chips

Recipe: Dip and enjoy!

Dinner: Easy Burrito Bowl

• 1 pouch of cooked rice, or sub frozen cauliflower rice
• 1 can seasoned low-sodium black beans (sprinkle with taco seasoning, optional)
• 1 container guacamole
• 1 bag roasted corn kernels, frozen
• 1 bag seasoned tofu or jackfruit
• 1 bag dairy-free cheese
• Salsa

Recipe: Add warmed rice (of your choice) to a bowl. Top with seasoned black beans (sprinkle beans with a bit of taco seasoning, optional), 2 scoops of guacamole, ½ cup of thawed roasted corn, desired amount of tofu or jackfruit, cheese, and salsa.

Week #5 Meal Plan: ‘No cook/Low-cook’ Ideas

Breakfast: Fruit & Veggie Protein Smoothie

• Frozen mixed fruit
• Baby carrots
• Washed spinach or kale
• 2 scoops vegan protein powder
• 1-2 cups of plant-based milk (can sub water)

Recipe: Add a couple handfuls of fruits/vegetables and other ingredients to a blender and blend.

Lunch: Protein-Packed Kale and Grain Salad

• 1 bag chopped kale
• 1 pouch or cooked quinoa or other grain
• Frozen edamame (shelled)
• Pre-seasoned tofu or tempeh
• 1 bag shredded carrots
• Roasted pumpkin seeds
• Peanut or tahini dressing

Recipe: Add desired amounts of all ingredients to a bowl and mix slightly.

Snack: Peanut Butter & Jelly Banana Roll-Ups

• Whole wheat tortilla
• Peanut butter
• Jam of your choice
• Chia or hemp seeds
• Sliced banana

Recipe: Spread peanut butter and jelly on a whole wheat tortilla. Top with sliced bananas and sprinkle with chia or hemp seeds. Roll-up the tortilla tightly and slice into 1 inch sections.

Dinner: Hearty Tuscan Veggie Pasta

• Whole wheat or protein (chickpea or lentil) pasta
• Plant-based meat crumbles, frozen
• 1 bag frozen veggies
• 1 jar marinara or pesto sauce
• Sprinkle of nutritional yeast or your favorite cheese

Recipe: Prepare your choice of pasta, drain, rinse, and return to pot. Add in 1 bag of veggies, 1 bag of plant-based crumbles, 1 jar of sauce, and heat for 3-5 minutes until warmed through. Top with nutritional yeast or cheese, optional.

 Week #6 Meal Plan: ‘No cook/Low-cook’ Ideas

Breakfast: Avocado Toast with Plant-based Sausage

• 2 slices whole grain bread
• 1 avocado
• 2 plant-based breakfast sausages or roasted pumpkin seeds
• Red chile flakes (optional)
• Serve with your favorite fresh fruit

Recipe: Toast 2 slices of bread and top each slice with ½ an avocado. Mash the avocado lightly with a fork and sprinkle with salt, pepper, and red chile flakes (optional). Top each toast with a warmed plant-based breakfast sausage patty or roasted pumpkin seeds.

Lunch: Protein-Packed Chili Nachos

• 1 can vegan bean chili
• 1/2 bag plant-based crumbles
• 1/2 bag frozen corn
• Tortilla chips
• Dairy-free cheese or dairy-free queso
• Toppings: pico de gallo, guacamole, scallions (optional)

Recipe: Mix 1 can of vegan bean chili, 1/2 bag plant-based crumbles, and 1/2 bag frozen roasted corn, warm in microwave or stove. Plate tortilla chips and top with chili mixture and dairy-free cheese or queso sauce. Heat, if desired, to melt cheese. Top with pico de gallo, guacamole, and scallions or toppings of choice and enjoy!

Snack: Popcorn with Nutritional Yeast

• 1 bag salted popcorn
• Sprinkle of nutritional yeast
• Pair with sliced apples, pears, or your favorite fruit

Dinner: Very Veggie Zoodle Pad Thai

• Pre-cut zoodles (zucchini, spiralized) or quick ramen noodles
• Pre-cut carrots
• Peanuts
• Seasoned tofu
• Frozen edamame, shelled
• 1 bag fresh mixed vegetables, pre-cut
• 1 bottle Thai peanut dressing

Recipe: Prepare noodles/zoodles, as needed, and add to a bowl. Top noodles with a couple handfuls of tofu and a handful of each: carrots, peanuts, edamame (thawed), and mixed veggies. Drizzle with peanut dressing and mix lightly.

Other combinations to make an easy Meatless Monday meal:

• DIY veggie burgers made with basic ingredients
• Sheet pan meal:
  • Preheat oven to 450 and line sheet pan with parchment paper or aluminum foil.
  • Add cubed tofu and 2-3 different kinds of chopped veggies (cauliflower, broccoli, sweet potatoes, Brussels sprouts, etc) to the sheet pan.
  • Drizzle or spray all ingredients with olive oil and sprinkle with salt, pepper, and any of your favorite spices or herbs.
  • Bake for about 20 minutes, stir gently, then bake for another 10 minutes or until roasted.
  • Serve over your favorite grain and drizzle with jarred pesto, romesco, peanut or other sauce (optional).