If you know a vegan or vegetarian, you’ve probably heard all about the wonders of a plant-based diet—and for good reason. Not only are those who go meatless less likely to be overweight or obese, research has shown that they’ll have healthier hearts and may even live longer than their carnivorous counterparts. Registered dietitian Alissa Rumsey says that plant-based foods are a rich source of protein, fiber and healthy fats, along with a host of vitamins, minerals, antioxidants and phytochemicals. Diets high in plants are also linked to lower levels of cardiovascular disease, diabetes and cancer. “That sounds great,” you might be thinking, “but there’s no way I can give up my beloved beef, chicken or fish.” Good news: Rumsey says you don’t have to completely cut meat out of your meals to reap the benefits. “Adding a serving of plant-based protein to your diet even just a few days a week can have a big impact on your health,” she says. Many people are choosing to embrace “meatless Mondays,” although you can choose any day that works best for you. And if the idea of going a whole day without meat is too daunting, another option is to prepare one meatless meal per day, which will actually net less meat over the course of the week. Mom and food blogger Blair from The Seasoned Mom loves to work vegetarian dinners into her family’s weekly meal plan. “The recipes are often budget-friendly, they add nice variety to our diet by introducing alternative protein sources and nutrients from new or different vegetables, they are environmentally friendly and they are typically lower in saturated fat than other meat-based dishes,” she says. Where’s the beef? Not here. We’ve given you a head-start with these 35 mouthwatering meatless recipes. Breakfast1. Vegan Buckwheat Pancakes: Not only are they super easy to make, but they’re also healthy, gluten-free, egg-free, dairy-free and made with only four ingredients.  Image courtesy of One Clever Chef 2. Dairy-Free Breakfast Casserole: Not only is it super healthy and quick and easy to make, it’s also the perfect meal idea for picky eaters.  Image courtesy of One Clever Chef 3. Whole30 Breakfast Casserole: Made with eggs and nutritious veggies like spinach, eggplant, avocado, broccoli and tomato, this healthy breakfast bake is the perfect easy dish for a family brunch. 4. Banana Peanut Butter Oatmeal: This hearty breakfast checks all the boxes: fiber, protein, fruit and flavor. Add your favorite berries on top for an extra splash of sweetness.  5. Coach Nicole’s Mini Vegetable Frittatas: Make this ahead of time and then refrigerate for a quick, protein-packed breakfast that's also portion-controlled.  6. Broccoli & Pepper Jack Frittata: Eggs are a good source of protein, and often cheaper than meat.  Image courtesy of Foraged Dish 7. Eggs-n-Oats: Add your favorite seasonings or sweeteners for a flavorful and filling breakfast.  Soups, Salads, Sandwiches & Snacks8. Veggie Burger Scramble: This quick-and-easy one-pan meal tastes like a veggie burger, without all the fuss of forming and flipping patties. Great for a light but filling weeknight dinner.  Image courtesy of Family Food on the Table 9. Roasted Eggplant Salad: The tahini sauce makes this meatless recipe super satisfying.  Image courtesy of Foraged Dish 10. Buffalo Cauliflower Wings: Try serving these at your next game day celebration in place of chicken wings.  Image courtesy of Foraged Dish 11. 30-Minute Tomato Basil Soup: Serve it with a grilled cheese sandwich on the side for an fast, easy and family-friendly weeknight meal.  Image courtesy of The Seasoned Mom 12. Cabbage Vegetable Soup: Filling and flavorful, this simple soup is the perfect way to ease into a meatless lifestyle.  13. Sorghum Pesto Bowl: Rumsey’s go-to weeknight dinner meal is a whole grain bowl made with pulses, which include beans, lentils, chickpeas and dried peas and are a good source of protein and fiber. She tops off the bowl with steamed or roasted veggies and olive oil.  Image courtesy of Alissa Rumsey 14. Easy Black Bean Burger: Flavored with your choice of spices, this satisfying burger will make you forget all about beef.  15. Curried Lentil, Chickpea, Cauliflower and Sweet Potato Stew: This Instant Pot recipe is full of great plant protein.  Image courtesy of Foraged Dish 16. Mix-and-Match Grain Salad Bowls: Ready in minutes, they can use canned beans and microwave rice to save time, and make great packed lunches.  Image courtesy of Fannetastic Food 17. Mouthwatering Meatless Chili Con Carne: Better known as Chili Sin Carne, it's as tasty as the original but without the meat. Perfect for meatless Mondays.  Image courtesy of Hurry the Food Up 18. Bruschetta-Stuffed Mushrooms: These perfectly portioned delicacies make great party pleasers, side dishes or after-school snacks.  Dinners19. Mushroom Stroganoff Skillet: This one-skillet wonder features a deliciously creamy béchamel (white sauce).  Image courtesy of Amanda's Cookin' 20. Walnut Mushroom Lasagna Rolls: In this satisfying meatless meal, walnuts deliver healthy fats, protein and fiber, while mushrooms add a rich, savory flavor and valuable vitamins and minerals.  Image courtesy of Live Best 21. Black Bean & Rice Open-Faced Tacos: The kids will love to help make this recipe of yummy tortilla bowls filled with flavorful Mexican rice.  Image courtesy of Simply Stacie 22. Quick and Easy Vegetarian Curry: Loaded with chickpeas, spinach, green peas and plenty of warm spices, this bright, flavorful dinner is ready in just 15 minutes.  Image courtesy of Family Food on the Table 23. Southwest Vegetarian Quinoa Skillet: This one-pan dinner recipe is healthy but filling, and packed with your favorite Tex-Mex flavors.  Image courtesy of Family Food on the Table 24. Roasted Cauliflower Fettuccine: No one will guess that the delicious sauce in this dish is a vegetable puree. And because the stems are used in the sauce, there’s little food waste.  Image courtesy of Live Best 25. Vegan Fried Eggplant Casserole: Seriously, where’s the egg? In the traditional recipe, the eggplant is usually coated with egg, then panko or Italian breadcrumbs, but not here. This recipe is made with real, unprocessed foods and so, so good.  Image courtesy of One Clever Chef 26. Veggie Lasagna: With the medley of sautéed baby spinach, crimini (baby bella) mushrooms, fresh tomatoes, grated zucchini and Italian parsley, you won’t even miss the meat.  Image courtesy of Amanda's Cookin' 27. Peanut Asian Rice Bowl: Convenience foods aren’t always bad. This dinner winner uses frozen vegetables, pre-cooked brown rice and bottled peanut sauce.  Image courtesy of Live Best 28. Sweet Potato & Black Bean Veggie Enchiladas: This crowd pleaser makes for great leftovers, too.  Image courtesy of Fannetastic Food 29. Spiced Tomato Cauliflower: The cauliflower, tomatoes and spices in this hearty dish help keep your immune system strong and healthy.  Image courtesy of Live Best 30. Mexican Vegetarian Tacos: Ditch the meat for true veggie power, and unlock new flavor combos you didn't know existed.  Image courtesy of Hurry the Food Up 31. Farro and Roasted Vegetable Grain Bowl: This healthy vegetarian lunch or light dinner is loaded with whole grains, roasted and fresh veggies and topped with a creamy spinach and kale dip.  Image courtesy of Family Food on the Table 32. Mushroom Ravioli: Serve up a wholesome home-cooked meal without destroying your kitchen and spending a perfect summer night inside scrubbing dirty dishes.  Image courtesy of Amanda's Cookin' 33. Grandma's Baked Eggplant Parmesan: This vegetarian recipe simplifies the classic Italian dish for a quick-prep, kid-friendly weeknight meal.  Image courtesy of The Seasoned Mom 34. Cucumber, Basil & Avocado Gazpacho: On hot summer days, beat the heat by whipping this up in your blender. It’s made with the healthy fat of an avocado and topped with walnuts and feta.  Image courtesy of Foraged Dish 35. Veggie Pizza on Whole-Wheat Crust: Who needs delivery with this healthy, homemade, veggie-packed pie?  Which of these would you like to try? Any other meatless meals you’d add to the list? |
More From SparkPeople
|
