{"id":3009,"date":"2025-01-08T13:00:59","date_gmt":"2025-01-08T13:00:59","guid":{"rendered":"https:\/\/movewithnicole.com.au\/blog\/plant-based-monday-recipes-to-start-your-week.html"},"modified":"2025-01-08T13:00:59","modified_gmt":"2025-01-08T13:00:59","slug":"plant-based-monday-recipes-to-start-your-week","status":"publish","type":"post","link":"https:\/\/ozhelp.org.au\/blog\/health\/plant-based-monday-recipes-to-start-your-week.html","title":{"rendered":"Plant-Based Monday Recipes to Start Your Week"},"content":{"rendered":"

While lean animal protein can absolutely be\u00a0part of a healthy diet, reducing your overall meat consumption may have lasting benefits for\u00a0your overall health\u00a0as well as\u00a0the planet.<\/p>\n

Not quite sure if you\u2019re ready to go completely meat-free? Try experimenting with some\u00a0Meatless Monday\u00a0recipes.<\/p>\n

\u201cIt\u2019s a great way to incorporate more fruits and veggies and plant-based protein sources like legumes and nuts, even if you\u2019re not vegetarian or vegan,\u201d says Jennifer Glockner, R.D.N. and creator of\u00a0Smartee Plate.<\/p>\n

We\u2019ve rounded up these plant-based Meatless Monday recipes to get you into a vegetable groove.<\/p>\n

Even if you already follow a vegetarian or vegan diet, you\u2019ll find some yummy new recipes to add to your\u00a0weekly meal plan!<\/p>\n

1. Spinach and Broccoli Strata<\/h2>\n<\/p>\n

A strata is a baked egg dish with layers of bread, eggs, and cheese.<\/p>\n

This recipe is incredibly\u00a0versatile, so feel free to mix up the filling with whatever you have on hand.<\/p>\n

This Spinach and Broccoli Strata features a great balance of colors and flavors; the broccoli adds a toothsome texture and pretty pop of green, and crumbled feta cheese adds a salty, creamy component.<\/p>\n

You can prepare this the night before and let it rest in the fridge.\u00a0Then, all you need to do in the morning is pop it in the oven to bake!<\/p>\n

Get the recipe.<\/p>\n

2. Smoked Gouda Grilled Cheese With Arugula and Roasted Red Peppers<\/h2>\n

Made with smoked gouda, roasted red peppers, creamy Dijon mustard, and fresh arugula, this sandwich has just under 300 calories and delivers 8 grams of fiber and 15 grams of protein \u2014 and it\u2019s as delicious as it looks!<\/p>\n

Get the recipe.<\/p>\n

3. Pad Thai With Spaghetti Squash<\/h2>\n

\"pad<\/p>\n

This veggie-packed Thai dish definitely doesn\u2019t skimp on flavor! Swap out noodles for spaghetti squash and skip the meat to give your tofu Pad Thai a healthy Meatless Monday makeover.<\/p>\n

Get the recipe.<\/p>\n

4. Spinach, Tomato, and Quinoa Breakfast Casserole<\/h2>\n

This casserole recipe makes five servings of hearty meatless meals.<\/p>\n

Quinoa\u2019s nutty flavor complements spinach and tomato nicely and when combined with cottage cheese, makes for a filling, protein-packed meal.<\/p>\n

Use this recipe as a template for other creative combinations \u2014 swap the spinach and tomatoes for any other vegetables you like.<\/p>\n

Try kale and mushrooms, saut\u00e9ed bell peppers and onions, or asparagus and artichoke hearts.<\/p>\n

Get the recipe.<\/p>\n

5. Vegan Buddha Bowl With Spring Vegetables<\/h2>\n

\"Vegan<\/p>\n

This gorgeous bowl is full of colorful, wonderful, nutrient-dense veggies. You\u2019ll also get 17 grams of protein and 12 grams of fiber per serving, which can help you feel full for longer.<\/p>\n

Get the recipe.<\/p>\n

6. Mushroom and White Bean Meatballs<\/h2>\n

Spruce up your salads, pastas, and stews with these meat-free mushroom and bean meatballs! You\u2019ll get 10 grams of protein and 6 grams of fiber per serving.<\/p>\n

Get the recipe.<\/p>\n

7. Crunchy Veggie Wraps<\/h2>\n

\"Crunchy<\/p>\n

Made with collard greens, quinoa, carrots, bell peppers, and other crunchy vegetables, these veggie wraps are a satisfying midday meal. Better yet, this light and yummy dish only takes 25 minutes to make!<\/p>\n

Get the recipe.<\/p>\n

8. Vegan Habanero Chili<\/h2>\n

This spicy, flavorful habanero chili is so tasty, even meat-eaters will love it! It\u2019s made with\u00a0seitan, a vegan meat alternative that crumbles just like ground beef, and absorbs the flavors of the sauce.<\/p>\n

The chili recipe makes 10 servings, making it\u00a0perfect for this week\u2019s\u00a0meal prep\u00a0and several more\u00a0dinners\u00a0in the future, just\u00a0freeze the remaining portions.<\/p>\n

Get the recipe.<\/p>\n

9. Sicilian-Style Cauliflower Casserole<\/h2>\n

\"Cauliflower<\/p>\n

This easy-to-make casserole is loaded with nutrient-dense ingredients like cauliflower, kalamata olives, and capers, and topped with a bit of mozzarella and Parmesan cheese.<\/p>\n

Store it in the fridge for delicious meat-free bites all week.<\/p>\n

Get the recipe.<\/p>\n

10. Cauliflower Rice and Broccoli Gratin<\/h2>\n

\"Vegan<\/p>\n

We turned the traditional\u00a0rice and broccoli gratin recipe into a\u00a0delicious, \u201ccheesy\u201d casserole that\u2019s both dairy and gluten-free.<\/p>\n

The \u201ccheese\u201d comes courtesy of\u00a0nutritional yeast, which is the holy grail for vegan cheese lovers.\u00a0It\u00a0has a nutty and cheesy flavor which makes it the perfect dairy-free cheese substitute.<\/p>\n

Get the recipe.<\/p>\n

11. Spaghetti Squash With Tomatoes and Mushrooms<\/h2>\n

This spaghetti squash \u201cnoodle\u201d recipe includes saute\u00e9d onions, mushrooms, and cherry tomatoes with white wine, and finished with fresh herbs and shaved Parmesan.<\/p>\n

Get the recipe.<\/p>\n

12. Baked Ziti With Summer Veggies<\/h2>\n

\"Baked<\/p>\n

This baked ziti packs 24 grams of protein and less than 400 calories per serving.<\/p>\n

The recipe calls for tomatoes, summer squash, and zucchini \u2014 but it\u2019s easy to customize with your favorite seasonal vegetables!<\/p>\n

Get the recipe.<\/p>\n

13. Vegan Slow Cooker Stew With Chickpeas and Spinach<\/h2>\n

\"2B<\/p>\n

This cozy bowl of vegan stew is packed with chickpeas, cauliflower, spinach, and other delicious vegetables. It\u2019s the perfect dinner recipe for chilly nights!<\/p>\n

Get the recipe.<\/p>\n

14. Baked Ziti With Spinach<\/h2>\n

\"casserole<\/p>\n

With 25 grams of protein and 7 grams of fiber, this hearty baked ziti is the perfect meat-free Italian feast!<\/p>\n

Make a tray and store in the fridge for a week\u2019s worth of vegetarian bella vita.<\/p>\n

Get the recipe.<\/p>\n

15. Zucchini, Red Pepper, and Sweet Potato Frittata<\/h2>\n

Frittatas are so easy to make and the ingredient combinations are almost endless. This recipe stars zucchini, red pepper, sweet potato along with fresh basil, and a bit of sea salt.<\/p>\n

Frittatas are a great way to give a second life to leftover\u00a0cooked veggies from last night or that half of a cauliflower left over from your meal prep.<\/p>\n

Get the recipe.<\/p>\n

16. Rainbow Salad in a Mason Jar<\/h2>\n

\"\"<\/p>\n

Get the recipe.<\/p>\n

17. Zucchini Noodle Breakfast Bowl<\/h2>\n

This breakfast bowl recipe is perfect for when you\u2019re craving a savory knife-and-fork meal.<\/p>\n

Top each bowl of zucchini noodles with sweet potatoes, chopped green onions, and a poached egg. Finish with some freshly cracked pepper and a splash of hot sauce.<\/p>\n

Get the recipe.<\/p>\n

18. Vegetarian Paella<\/h2>\n

This intensely flavorful paella contains ALL the vegetables: green and red bell peppers, eggplant, mushrooms, black and green olives, tomatoes, peas, plus fragrant garlic, shallots, cumin, and a pinch of saffron.<\/p>\n

Get the recipe.<\/p>\n

19. Three-Cheese Macaroni Casserole<\/h2>\n

\"\"<\/p>\n","protected":false},"excerpt":{"rendered":"

While lean animal protein can absolutely be\u00a0part of a healthy diet, reducing your overall meat consumption may have lasting benefits for\u00a0your overall health\u00a0as well as\u00a0the planet. Not quite sure if you\u2019re ready to go completely meat-free? Try experimenting with some\u00a0Meatless Monday\u00a0recipes. \u201cIt\u2019s a great way to incorporate more fruits and veggies and plant-based protein sources […]<\/p>\n","protected":false},"author":1,"featured_media":2514,"comment_status":"closed","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-3009","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"blocksy_meta":[],"_links":{"self":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/posts\/3009","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/comments?post=3009"}],"version-history":[{"count":0,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/posts\/3009\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/media\/2514"}],"wp:attachment":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/media?parent=3009"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/categories?post=3009"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/tags?post=3009"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}