Improve Your Nutrition with One Meatless Meal a Week

02/19/2025

Boost your nutrition with a meatless meal! Explore the benefits of beans, tofu and whole grains to begin your path to a healthier lifestyle!

By Alexandra Porricelli, Registered Dietitian, Nuvance Health

Despite being a catchy marketing campaign in the early 2000’s, going meatless on a Monday could be the answer you are looking for if you want to add extra nutrition to your diet and manage your weight. You might assume that vegetarian meals are boring and consist of only plain fruits and vegetables. But a well-balanced meatless meal includes a lot of flavor and fiber-rich foods with complex carbohydrates. Nutritious beans, whole grains and tasty seasonings help make plant-based meals flavorful, bright and satisfying. Here are some ways you can begin creating meatless meals at home.

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Use beans as a meat replacement for plant-based protein

Beans are a great meatless source of protein, fiber and nutrients. They also help to keep you feeling full. Here are some ways you can add beans to your meatless meals:

Add beans to salads instead of chicken.
Swap traditional taco dip for hummus.
Use beans in chili, soups or dips for a mild, creamy texture.
Make black bean burgers by blending beans with pureed peppers, breadcrumbs, cornmeal, lime juice and salt. Lightly crisp them in a pan before baking at 375°F.
Create a one-pan dish with beans, brown rice, mushrooms, peppers, tomatoes and seasonings such as cumin or paprika.
Mix garbanzo, black, kidney and white beans with chopped onions, tomatoes, peppers, olives, olive oil, balsamic vinegar, cilantro and feta or goat cheese for a flavorful bean salad.

Try tofu and tempeh in place of meat for taste and texture

Tofu is another protein-rich plant-based option that absorbs the flavors of seasonings and sauces. For a simple dish:

Cube firm tofu and cook it in a pan with soy sauce.
Add vegetables and brown rice with a little broth for extra flavor.
Cooked tempeh is a fermented soybean product packed with protein, fiber and probiotics. Unlike tofu, tempeh has a firm cake-like texture and a nutty earthy flavor with a chewy and dense consistency.

Replacing meat with whole grains adds substance and fiber

Whole grains provide fiber and nutrients while making meals more filling.

Use quinoa, oats, brown rice and whole wheat bread or pasta.
Cook quinoa with low-sodium broth instead of water to enhance flavor.
Add chopped vegetables to a one-pan skillet dish.
Serve quinoa on the side with fish or mix it into salads.

Using spices to enhance flavor of meatless meals

Seasonings enhance the flavor of vegetarian meals. You don’t need anything exotic or spicy to bring out the taste of plant-based foods. A pre-mixed low-sodium seasoning blend can make even a simple meatless meal taste flavorful.

Granulated and dried onion and garlic-based blends complement many vegetarian dishes.
Add cumin, paprika or chili powder for a hint of heat and bold flavor.

Nutritious meat alternative breakfast options

Overnight oats are a convenient breakfast option:

Combine oats with milk or a milk alternative.
Top with berries for natural sweetness instead of adding sugar.

Smart meat replacement swaps make a difference

When replacing meat, avoid highly processed or refined foods:

Choose whole wheat pasta instead of white pasta and eat in moderation.
Opt for sweet potatoes over mashed white potatoes for added nutrients.

Healthy meatless snacks for in-between meals

Nutritious nuts make a convenient snack:

Eat them plain for a natural protein boost.
Choose unsalted varieties without added sugar.

The bottom line: Incorporating meatless meals as part of your nutrition plan can be an easy and sustainable way for you to support better nutritional habits and manage your weight. Whether it’s once a week or more often, a balanced vegetarian meal can be both satisfying and nourishing.

Improve your nutrition with one meatless meal a week