Powered by Plants: A Guide to Meatless Monday

Protein is an important nutrient for keeping us healthy. It helps build our muscles & bones, among other important roles. There are many ways to get protein in your diet. Beef, pork, poultry, & fish are meat-based sources of protein. Protein is also found in products like meat substitutes, eggs, Greek yogurt &  other dairy products, beans, nuts, & nut butters. Including more meatless sources of protein in your diet is a great way to add variety, get different vitamins and minerals, & branch out in your food choices.

Plant-Powered for Health

Plant-based diets support a healthy lifestyle! According to the Academy of Nutrition and Dietetics, those who consume more fruits & vegetables are at a lower risk for developing diseases like obesity, high blood pressure, heart disease, diabetes & certain types of cancers. Diets based on fruits, vegetables, grains & plant proteins tend to provide more fiber than meat-rich diets. Fiber helps you feel fuller for longer periods of time, which can help weight loss. A diet high in fruits & veggies provides the body with more vitamins, minerals, & antioxidants. These are important for strong bones, immunity, & good digestion. 

Try Eating Meatless One Day a Week

When making a change, it can be hard to find a starting point. Choosing to eat meatless just once a week can have health benefits. Trying plant-powered meals can add healthy fiber, vitamins, & antioxidants. It can also reduce saturated fats and cholesterol. Try ONIE’s Garden Veggie Frittata for a protein & plant-packed breakfast. Avocado Black Bean Enchiladas & Quick Ramen Lo Mein make for terrific lunch or dinner options full of colorful veggies, fiber, & protein. Explore more of ONIE’s Meatless recipes here.

Pan of Avocado Black Bean Enchiladas
Dish of Garden Veggie Frittata

Modifying a Recipe

A great way to include more plant-based protein into your diet is to take an existing recipe & modify it. Since meat is a protein, try replacing it with another source of protein to keep a well-balanced diet. Some examples of meatless protein sources are beans, nuts, eggs, soy, Greek yogurt, & meat substitutes, like tofu & tempeh. Ideas include swapping out half of the meat in chili with beans or adding nuts as a crunchy topping to a salad. Since meat can be an expensive item, trying out a few meatless options can be a great way to save at the store! ONIE’s Healthy Creole Chicken and Okra & Ham and Corn Chowder are simple recipes to swap the meat-based protein out for your favorite beans or some tofu.

Creole Chicken and Okra
Cup of Ham & Corn Chowder

Become a More Adventurous Eater

Often, we get stuck eating the same foods over and over. Branching out to try new recipes with new foods or nutrients can keep eating exciting & offer health benefits!Maintaining a healthful diet of fruits, vegetables, whole grains, & a variety of protein sources provides all necessary nutrients while exploring tasty meatless options.  

Do you have any great meatless recipes, or any recipes that you can modify to be meatless? Let us know in the comments below. 


  1. https://www.andeal.org/vault/2440/web/JADA_VEG.pdf

One response to “Powered by Plants: A Guide to Meatless Monday

  1. Green Beans and potatoes served with the cooking liquid, seasoned to taste, can also serve with salad or sliced tomatoes and assorted condiments like pickles or pickled beets. It is a depression meal that my mom served with cornbread. corn bread with butter and jam also serves as a dessert. just let imaginations run wild


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