8 Simple Meatless Monday Substitutions

Meatless Monday is a wonderful movement that was started in 2003. It aims to inspire people to drop meat from their diet just one day a week — Monday! 

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As a long-time vegetarian, going meatless seems pretty simple to me, but as a Wisconsinite, I know very well that vegetarianism is frequently misunderstood (we don’t just eat salads and tofu). I also understand that some find it daunting or boring (it certainly doesn’t need to be!). If you’d love to join the movement, but aren’t sure where to make changes, here are some simple substitutions to make your Monday meals meatless. 

At a restaurant:

1. Sub mushrooms for chicken or steak

This is a delicious alternative in pasta dishes, but can be done in wraps or sandwiches, as well. Already mushrooms in the entrée? Just ask for extra!

2. Sub tomatoes for bacon bits

Whether they’re on pizza or pasta, give any cheese-laden dish a tangy twist with this substitution.

3. Sub beans or avocado for meat in Mexican-inspired cuisine

If the burrito sounds tasty — order it!

At home: 

4. Use red quinoa in chili

Cook up a half cup and add it to your chili just as you would a pound of beef. By using red quinoa, the meat eaters in you house will be none-the-wiser. If you can’t find red quinoa, don’t fret! White quinoa will work, too. Red quinoa is just a little extra sneaky.

 If you don’t have a favorite chili recipe, try mine!

5. Looking to make tacos meatless?

Cook 1/3 c. of quinoa + 3 T. white rice in 2 c. water for 12-15 minutes. Stir in a can of drained and rinsed black beans and a packet of your favorite taco filling.
It’s a delicious, protein-packed, plant-based alternative. 

6. Make fajitas with seitan

Seitan (aka mock duck) is a simple, sliceable vegan substitute made from vital wheat gluten. You can buy it in the natural foods section at the grocery store, but it’s also simple and inexpensive to make.

7. Make meatless burgers!

It’s hard to believe, but when I first wrote this post, Impossible and Beyond burgers either weren’t a thing or were in their very early stages. Either way, they’ve come a long way from the veggie burgers of the 1990s.

If they don’t float your boat, there are a number of recipes online using different grain and legumes. My personal favorite is wild rice burgers! (Recipe coming soon!)

Tip: If you find that you veggie burgers aren’t binding, try adding vital wheat gluten to your recipe.

Start by adding ¼ c. and mix well. You’ll be able to tell if you’ve used enough when they start to bind a bit better.

8. Try meatless spaghetti!

This recipe is a tried and true substitute in our house! It took many years to finally find a version of meatless spaghetti sauce that my husband found tasty enough to replace beef.

Thanks for trying meatless!

Going meatless — even just one day a week — has a number of benefits for your health and to the health of the planet. For more information, visit meatlessmonday.com. 

What’s your favorite meatless recipe? I’d love to hear about it in the comments below!

Good luck and enjoy!

— Funky Crunchy Mama