Easy Meat-Free Monday Recipe Challenge (By A Nutritionist)

If you have ever wanted to go vegan or explore the health benefits of going more plantbased, this easy meat-free blog series is just the thing for you. This series was created by a qualified Nutritionist to help people eat clean and ease into a more plantbased diet and lifestyle. The Meat-free Mondays Challenge starts now and you're invited to join in! So, come on, grab some kale and let's get cooking!

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Easy Meat-Free Monday Recipe Challenge (By A Nutritionist) | Eat Nourish Glow

What Is Meat-free Monday?

Meatless or "meat-free" Monday is a healthy, clean eating movement that involves skipping meat for one day a week, usually on Mondays. It's all about promoting better health and at the same time, supporting a diet that relies on less meat and more sustainable veggies. By going plantbased each Monday, you can join a growing movement of people wanting to eat cleaner, while supporting the health of our planet and animal friends.

Even just one day of meatless clean eating can make a difference. Consuming a diet made of mostly plantbased foods has been shown to lower the risk of many chronic diseases, will improve your gut health and insulin balance, all the while helping to maintain a healthy weight and overall body. Going meatless is also a fabulous opportunity to explore new and healthy clean eating recipes made from wholesome fruits, veggies, grains, and legumes. In addition, you also get to experience the following:

Benefits of Meatless Monday:

1. nutrient boost: plantbased meals are generally rich in essential nutrients, high in dietary fibre, and provide your body with vitamins, minerals, and antioxidants that contribute to a healthy body.

2. weight management: adding more plantbased meals into your diet can help support weight management. Plantbased foods are often lower in calories and saturated fats, and provide a great source of fibre to help keep you feeling fuller.

3. environmental impact: going meatless even for one day reduces your carbon footprint and supports sustainable food practices. Whether that is something you are passionate about or not, it's just another benefit of meat-free Mondays.

What Can I Eat On Meat-free Mondays?

Before we get any further, please don't feel that Meat-free Monday means you have to adhere to a strict vegan or clean eating plan. In reality, meat-free is a flexible initiative that simply encourages dining from mostly vegan and plantbased food sources. The rules are honestly few, and straightforward:

Meat-Free Mondays

Every Monday, you simply choose to exclude meat and animal products from your diet. This includes all types of meat, such as beef, pork, poultry, and seafood. You can also exclude eggs and dairy products. Here are some further general guidelines to help you:

Plantbased Proteins

Focus your plate on a palm-size serving of plantbased protein such as beans, lentils, chickpeas, tofu, tempeh, and edamame. Be sure to add in some nuts and seeds, like almonds, walnuts, chia seeds, and flaxseeds. These are excellent clean protein options and a source of healthy fats.

Fruits & Vegetables

Feast on a variety of fresh high-fibre fruits and water content vegetables. These clean eating foods provide your body with essential vitamins, minerals, dietary fibre, and antioxidants. Go for a colourful mix on your plate at each meal to ensure you get a broad spectrum of nutrients.

Whole Grains

Choose whole grains such as quinoa, brown rice, whole wheat, barley, and rolled or steel cut oats. Whole grains are a great source of complex carbohydrates and dietary fibre.

Dairy & Plantbased Alternatives:

If you choose to keep the dairy in, go for clean eating options like plain Greek yogurt, whole cow or goat milk, and cheese. Plantbased alternatives for dairy include almond milk, coconut or oat milk, soya milk, and vegan cheeses made from cashews, coconut or other vegan ingredients.

WARNING: A word of caution, just because it is plantbased, does not automatically mean its better for you. Many plantbased and vegan products you might find already pre-packaged at the shops, can be filled with sugar, excessive sodium, additives, fillers and artificial flavours. Always read the ingredients lists to see what you are actually getting for your meatless swap.

Healthy Fats:

Be sure to include a small serving of healthy fats with your meals. Choose from clean eating sources such as avocados, olive oil, nuts, and seeds. These fats are essential for overall health and can add flavour and richness to meatless meals.

Plantbased Meals:

These days there are an incredible selection of plantbased and vegan meals on the market. These include pre-made salads, stir-fries kits, pre-made soups, grain bowls, and pasta dishes. Again, I caution you to read the ingredients list to see exactly what you are getting. In many cases, it is better to attempt to make your own meal from scratch, and use the commercial offerings as your inspiration.

How To Start Meat-free Mondays

How To Start Meat-free Mondays (By A Nutritionist) | Eat Nourish Glow

Ready to kick things off? Meat-free Monday is super fun. It is easier than you might think to hop on the trend. To get started, you simply just need to choose a specific day of the week and go for it. Pick a day that works best for you, as you may need to take a little bit of extra time preparing new recipes and meals. Then follow this up by planning out your meals in advance, and make a grocery list with all the plantbased ingredients you'll need.

Getting Prepared: You may want to search up plantbased and meat-free recipes on Pinterest, or explore the mouth-watering plantbased and meat-free recipes right here on the recipe blog for inspiration and to help get you started. I also invite you to jump in my free Facebook Community where we practice Meatless Monday every week! Come join us, here!

What Foods Are Not Included?

The Meat-free Monday Challenge is pretty straightforward. Other than animal products, try to deliberately exclude processed foods and added sugars. Instead, prioritises clean eating recipes, nutrient-dense food and highly nutritious ingredient choices. By omitting these less nutritious foods, going meatless can help your body naturally cleanse and bounce back from poor eating habits.

The Meat-free Monday Challenge is completely free of the following:

• all meat sources including eggs, and dairy (optional)

• pre-packaged and overly processed food

• refined sugars

• processed and empty carbs

• colas and sugary drinks (optional)

While this challenge suggests a balanced and nutritious menu, this does not cater to individual dietary requirements as these may vary. If you'd like a specific plan, one that is more customised for your unique health goals, click here.

Let's Do Meat-free Monday

For the next month and beyond, each Monday on the Meat-free Monday Challenge choose a plantbased recipe for breakfast, lunch or dinner. Try the suggested recipes and menu below to get started. Be sure to keep fully hydrated throughout the entire day as you will be consuming an increased intake of high fibre foods. You may find it helpful to track your food intake and see how it makes you feel to eat healthier, high fibre foods.

Don't' forget to come jump in my free Facebook Community where we practice Meatless Monday every week! Let's get the party started, here!

Example Meat-free Monday Menu

Here's an example how you can do Meat-free Monday for the the next several weeks. Swap 1 or 2 main meals for plantbased every Monday. I've provided you with 7 weeks of tasty ideas to get you going. You can practise Meat-free Mondays all month or choose to keep it going indefinitely instead of dieting. There are no hard rules here, just a focus on eating more plantbased foods and a little less meat each week and you'll nail this!

Morning Glow Hydrate

• organic green tea or 400ml water upon waking for 20 minutes before eating

• 1/2 lemon, cut into wheels or wedges (optional)

Monday Week 1

BREAKFAST | Chia Protein Parfaits

KEY INGREDIENTS: chia seeds, plant milk, vanilla extract, coconut yoghurt, vegan protein, smashed berries

The quick and easy to meal prep breakfast parfaits are the perfect garb-and-go start to the day with high protein. Made with all vegan ingredients, layered in small glass jars or portable pots, you can easily batch cook several of these to enjoy all week long. To make, whisk the seeds in the milk and vanilla, then let set overnight. To serve, add a blog of vegan yoghurt or layer it with the chia mixture to create a parfait. Top with smashed berries and even a little homemade granola.

LUNCH | Rice Paper Rolls

KEY INGREDIENTS: rice paper, alfalfa sprouts, shredded carrot, beets, red onion, spinach, and tofu

A tasty light lunch when served with homemade peanut dipping sauce, these rolls are made simply by rolling a little of the ingredients above in rice paper. Finely slice or shred the veggies and lightly sauté the tofu in your favourite seasonings. Lay a few pieces of each on a well-moistened rice paper sheet, and gentle roll up to secure the filling. These rolls make a great option for vegan meals as you can easily mix and match the plantbased ingredients for variety each week.

DINNER | Zucchini Noodle & Tofu

KEY INGREDIENTS: soy sauce, garlic, zucchini, tofu, mixed vegetables, green onions, and herbs

Zucchinis are a versatile vegetable in the plantbased kitchen and lend themselves to many healthy and high fibre recipes. By using a vegetable spiraliser, you can make easy gluten-free and healthier, low carb noodles in a matter of minutes. Zucchini noodles pair perfectly with stir fry veggies whether you choose to add beans or soy tofu for protein. Simply lightly sauté the veggies in soy sauce or your favourite seasonings and toss with the zucchini at the last minute to serve.

Monday Week 2

BREAKFAST | Mango Banana Smoothie

KEY INGREDIENTS: mango, frozen banana, pineapple, vanilla protein powder, ginger, and cinnamon

One of the best plantbased meals to prep for quick breakfasts is smoothies. There are so many ingredient combinations, that you could never get bored. To make, toss the fruit, vegan protein powder and spices in a high-powered blender. Process until creamy and smooth. If you enjoy a more thicker smoothie, add a handful of ice and use all frozen fruit.

LUNCH | Buddha Leftovers Bowl

KEY INGREDIENTS: cooked grain or pasta, leftover roast or fresh vegetables, nuts and seeds

These bowls are perfect for Mondays and a great way to use up whatever leftover veggies you have hanging about the fridge. To create one, simply add a small cup of leftover rice, quinoa, or pasta to the bottom of a single serving bowl. Top with the roast veggies, chopped carrot, celery, cucumber or capsicums, and arrange each in its own section. Sprinkle fresh herbs, crushed nuts and your favourite seeds like pumpkin or sunflower seeds over the top. Enjoy as is or drizzle with a creamy avocado or tahini dressing.

DINNER | Vegan Stuffed Tacos

KEY INGREDIENTS: taco shells, seasoning tofu or jackfruit, pumpkin, radish, avocado, and coriander

Tacos are a ridiculously simple recipe to turn into a plantbased meal; just swap meat for any vegan protein or vegetable. Stir fry tofu or jackfruit, beans or veggies in the taco seasoning and stuff into traditional tacos or totally wraps for a fully vegan infused lunch or Mexican dinner.

Monday Week 3

BREAKFAST | Cinnamon Overnight Oats

KEY INGREDIENTS: rolled oats, plant milk, vanilla extract, vanilla protein powder, stevia, and cinnamon

So easy to make, overnights are fantastic high protein, vegan breakfast and only take less than 5 minutes to prepare the night before. Pour a few tablespoons of oats into a few small glass jars; cover with milk and stir in the remaining ingredients. Place in the fridge overnight and enjoy a glass in the morning with your favourite fresh fruit, nut butter, or a homemade compote.

LUNCH | Green Glow Smoothie

KEY INGREDIENTS: avocado, plant milk, mango, spinach, spirulina, vegan protein, chia seeds

Nourish with a tasty green smoothie made with healthy fats from avocado adn plenty of dietary fibre from greens and chia seeds. Just blend all the ingredients together until creamy and smooth. You can literally make this lunch in less than 5 minutes; its also make a fabulous quick and easy breakfast.

DINNER | Summer Rice Paper Rolls

KEY INGREDIENTS: rice paper, avocado, shredded cabbage, carrot, capsicums, spinach, tofu and mint.

Rice paper is dead simple to work with and offers a great way to stuff a heaping serving of fresh veggies into one tasty meal. I absolutely love making this with my famous Asian Peanut Dipping Sauce for a light dinner when the weather turns hot and steamy. So versatile, rice paper rolls can be filled with just about anything making them great for those families with mixed dietary needs and preferences.

Monday Week 4

BREAKFAST | Oat Flour Protein Pancakes

KEY INGREDIENTS: oat flour, plant milk, banana, protein powder, baking powder, vanilla extract, cinnamon

This recipe just needs a blender and a hot skillet. Blend all the ingredient together until fully combined, then pour a little mixture into the hot skillet. Cook as you would regular pancakes, frying until golden on each side. Serve the pancakes with your favourite fresh fruit, a homemade jam and drizzle of nut butter, squeeze of lemon with stevia, or try it with berries and a sugar-free chocolate sauce.

LUNCH | One-Pan Roast Vegetables

KEY INGREDIENTS: cauliflower, broccoli, capsicums, sweet potato, zucchini, onion, fresh herbs, oil

Make this one dish and enjoy it over a few days, not just on Meat-free Monday. Chop and season a variety of veggies on a lined baking sheet. Then bake until tender and enjoy a small serving over cooked quinoa, pasta or brown rice. The leftover will keep a few days and go great in some of the salad and meal ideas suggested menu.

DINNER | Vegan Glow Bowls

KEY INGREDIENTS: quinoa, sweet potato, kale, butter beans, cucumber, pine nuts, tahini dressing

Glow bowls are an excellent introductory meal for those wishing to ease into plantbased, and consist of a variety of vegetarian ingredients. Typically the bowl is based on a small serving of a grain like brown rice, seasoned quinoa, or zucchini or glass noddles. You then add sections of other plantbased ingredients to build your bowl. Glow bowls provide a heaping serving of dietary fibre and nutrients in one mouth-watering dish, and are a fabulous way to use up those leftover veggies. Drizzle with a homemade avocado dressing or satay sauce for a super tasty and filling plantbased dinner.

Monday Week 5

BREAKFAST | Gourmet Avocado & Bean Toastie

KEY INGREDIENTS: sourdough bread, avocado, cherry tomato, butter beans, watercress, balsamic glaze

These toasties are so quick to make and a great way to fuel your body with fats, fibre and protein in the mornings. Toast the sourdough and top with a thick layer or smashed avocado, diced cherry tomatoes, beans, the greens and a drizzle of balsamic glaze to serve.

Lunch | Tropical Island Smoothie

KEY INGREDIENTS: almond milk, pineapple, mango, kiwi, banana, protein powder, ginger, psyllium husk, cinnamon

Blend together tropical fruits with a frozen banana and vegan protein powder for a high protein, sweet lunch to power your energy all afternoon. You can used fresh or frozen for this recipe, frozen will create a thicker consistency. So if you like soft-serve ice cream, add a little ice and make the most creamiest smoothie ever.

DINNER | Gluten-free Cauliflower Pizza

KEY INGREDIENTS: cauliflower, pizza sauce, arugula, roast capsicums, olives, vegan feta, balsamic glaze

This plantbased dinner idea is another fabulous way to eat more veggies plus go gluten-free at the same time. In a food processing add cauliflower florets and process until they form a fine, rice-like texture. You then steam or microwave the cauliflower to soften it, and once it's cooled, squeeze out as much moisture as possible using a clean dish towel or cheesecloth. The key to a crispy crust is removing as much water as you can!

Then, mix the dry cauliflower with a combination of a vegan egg substitute (like flax eggs or chia eggs), almond flour or chickpea flour for structure, and your favourite seasonings like garlic powder or oregano for flavour. Don't skimp on this part, cauliflower is very bland, so you definitely want to spice it up. Next, press the dough onto a baking sheet in a thin, even layer, and bake until it’s golden. After that it’s time to add all your favourite plantbased toppings and return it to the oven to finish. This dinner idea is fun for the whole family, and provides a deliciously healthy plant-based, gluten-free pizza dinner!

Monday Week 6

BREAKFAST | Sweet & Savoury Breakfast Bowl

KEY INGREDIENTS: roasted sweet potato, blackberries, spinach, avocado, cranberries, pecans

You might not be accustom to having salad for breakfast but now is a great time to start. Try this high-fibre salad made by tossing together roast vegetables with berries, greens, chopped avocado and the crunch of sweet pecans.

LUNCH | Gourmet Hummus & Sun-Dried Tomato Toastie

KEY INGREDIENTS: sourdough bread, hummus, sun-dried tomato, pea sprouts, chili glaze

Take five minutes for lunch with this toastie pack with plantbased flavour. Toast a piece of sourdough bread and spread with hummus, then top with sun-dried tomatoes, sprouts and a little chili glaze for a deliciously tasty lunch or breakfast idea.

DINNER | Green Goddess Salad Bowl

KEY INGREDIENTS: broccoli, cabbage, green beans, kale, snap peas, spinach, and avocado dressing

A super healthy way to enjoy a plantbased dinner is to make a green salad with mainly green salad ingredients. Finely chop broccoli, add green beans and shredded cabbage, kale, spinach and other greens and herbs. Then toss together with your favourite avocado or pea salad dressing. So quick and easy, and simply delicious!

Monday Week 7

BREAKFAST | Green Raw Cacao Breakfast Pancakes

KEY INGREDIENTS: almond flour, plant milk, banana, protein powder, raw cacao, spinach, baking powder, vanilla extract, cinnamon

Just as above, this easy recipe just needs a blender, healthy ingredients, and a hot skillet. Blend it all together until fully combined, then pour a little mixture into the hot skillet. Cook as you would regular pancakes, frying until golden on each side. Serve these chocolatey pancakes with hidden greens with a blob of coconut yoghurt and smashed berries or compote.

LUNCH | Raw Cacao Coffee Smoothie

KEY INGREDIENTS: brewed coffee, almond milk, banana, raw cacao, vanilla protein powder, chia seeds

Blend this energising smoothie made with brewed, cooled coffee (or decaf) and combined with milk, banana, raw cacao and vegan protein for a chocolate mocha-like smoothie that is great for lunch or breakfast.

DINNER | Baked Sweet Potato & Spiced Chickpeas

KEY INGREDIENTS: sweet potatoes, chickpeas, Cajun spices, arugula, coriander, and creamy dressing

These are the perfect plantbased dinner ideas for cooler nights when you just want comfort food but still something healthy for you. Simple baked a few sweet potatoes until tender, then top with Cajun spiced chickpeas, shredded greens and coriander leaves. Drizzle with a homemade creamy avocado salad dressing for a super tasty all-plantbased meal.

The Meat-free Mondays Challenge

Feeling inspired? I hope I have encouraged you to get creative and craft your own meat-free challenge just like this one by incorporating more plantbased recipes into your weekly menu. Or hop back on the blog where you'll find heaps more mouth-watering meat-free vegan recipes, and the inspiration to not only eat more plants, but also improve your eating habits and nutritional intake in simple ways. You can use any of my wholefood-based recipes as a starting point, and experiment with different meatless swaps. During this food play, you might just discover recipes that become a staple in your weekly menu.

Tips for Success While On The Challenge

Stay Hydrated: drink plenty of water throughout the day to aid the digestion process. An average, adult woman needs 2-3 litres of water per day to function her best. Try my nutritionist-approved infused water recipes to help you hydrate.

Wholefood Focused: choose whole, unprocessed ingredients to maximise the nutritional benefits of going more plantbased. The least processed foods are usually the healthiest for you and contain more nutrients and dietary fibre. Make the focus of all your main meal on lean vegan protein and high-fibre foods. These two macronutrients are essential for a well-balanced plate, and help to keep your appetite in check while nourishing your body with the purest nutrition.

Consistency is Key: for the best results, stick to the challenge for the recommended duration. Make a commitment to your body that you will see the Meat-free Monday through to the end. This isn't about restriction, but rather refocusing your attention and meal planning on choosing the most wholefood, nutrient-dense food choices available to you.

Listen to Your Body: if you feel hungry, snack on raw nuts, seeds, or fresh veggie sticks. As with any shift in your diet, it can leave you feeling a void. That sleepy-so-stuffed feeling isn't actually normal, so if you often eat from stress or tend to overdo it, accept that you may feel different. I promise you it won't last IF you stick with this and push through. Your body will realign naturally to a healthier eating plan. If it gets hard, just remember that on the other side awaits more empowered eating habits and a healthier, happier body.

After The Challenge

So now what? The Meat-free Monday Challenge is just a starting point to help ease you into making healthier food choices using plantbased ingredients. Now that you have completed a day of densely nutritious eating, I encourage you to stop and reflect. Keeping a journal or food diary is a really good reflection tool to help you do this. Ask yourself these questions:

• What noticeable changes have you experienced today?

• Does your body any feel different, and if so, how exactly?

• What are you craving less of, versus what you might be you’re craving more of?

• Did you notice any difference in your bodily functions such as bowel or sleep?

• Has your physical energy shifted? Are you feeling more energised or less?

Journal your experience or come share with us in the Facebook Community. Share your journey on social media using #MeatfreeMondayChallenge and inspire others to join the movement towards a healthier, happier lifestyle. Every little change that you choose to make, builds a happier, healthier body day by day. Keep the momentum going and come explore my other Nutritionist-led meal plans, challenges or join a program for self-paced, group or practitioner-led guidance.

One Last Thing, Before You Go...

If you really enjoy these recipes... stick around with a cup of peppermint tea and browse this blog for more clean eating recipes, nutrition and healthy eating guides, and be sure to grab my free Wholefood Recipe Collection, click here. You'll receive my Nutritionist-approved clean eating recipes to sample this week. Learn how to ease into healthy, wholefood eating that won't take you hours in the kitchen to eat clean and healthy. Come grab a copy, click here.

Emma Lisa, Nutritionist & Women's Practitioner

Emma Lisa is a Nutritionist & Women's Health Practitioner with over 14+ years experience in clean eating nutrition, meal planning and health coaching. She is a published cookbook author, passionate food recipe creator and lifestyle blogger, and an advocate for women's health and anti-diet culture. When she's not in clinic, Emma is mum to five kids, in her test kitchen and a wellness digital creator. She lives in Sydney, Australia.

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Healthy + happiness,

Emma Lisa xx

HEALTH & NUTRITION PRACTITIONER

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