What I haven't done is give you actual ideas of what you can eat on your meat free day (which doesn't HAVE to be Monday, by the way). You might be surprised at how many meals you currently eat are already meat-free.
Dinner: Pasta makes a great dinner. Most pastas (as long as you skip the meat balls, meat in the sauce, or chicken in top, etc.) are meat free.
Lunch: You can have a sandwich - peanut butter and jelly, egg salad, cheese, or try something special like a hot veggie meatball sandwich! Many veggie soups also make a quick and easy lunch.
Breakfast: A meat free breakfast is simple, tasty, and good for you, too. Have oatmeal, toast, pancakes, etc. One of my favorite breakfasts is a fried egg (I use organic free range eggs) and a veggie sausage patty sandwich made with an English muffin. The added benefit of that breakfast - you're sticking it to McDonalds.
Breakfast (choose 1)
• 1 cup oatmeal with 1⁄2 cup blueberries; 1⁄2 cup fortified soymilk
• 1 slice whole-grain toast with 1 tablespoon peanut butter
• 1 egg and 1 egg white scrambled with 1⁄4 cup mixed mushrooms and onions and 1 oz shredded cheese; 2 slices whole-wheat toast; 2 mandarin oranges
Morning snack (choose 1)
• 4 cinnamon graham cracker squares; 1 cup fortified chocolate soymilk
• 1⁄4 cup lowfat yogurt topped with 1⁄4 cup fruit and 2 tbsp chopped walnuts
Lunch (choose 1)
• Sandwich of 1⁄4 cup hummus and sliced tomato on 2 slices whole-grain bread; 1 cup crudités dipped in 1⁄4 cup salsa; 1 cup calcium-fortified orange juice
• “Steak” sandwich: 4 oz WestSoy Vegetarian Stir Fry Strips with 2 tbsp barbecue sauce on a whole-wheat roll; 1⁄2 cup store-bought coleslaw
Afternoon snack (choose 1)
• 1⁄4 cup almonds; 1 banana (or other whole fresh fruit)
• 1⁄4 cup nuts-and-fruit trail mix
• Apple slices with 2 tbsp peanut butter
Dinner (choose 1)
• 1 cup pasta with 1⁄2 cup marinara sauce; 2 cups kale, steamed, then sautéed in 1 teaspoon olive oil
• 1 cup baked beans topped with 1⁄4 cup stewed tomatoes and 1 tbsp cheese; half a medium oven-baked sweet potato, cut into wedges, brushed with 2 teaspoons olive oil; and 1 cup collard greens braised in vegetable broth with tarragon vinegar
Dessert (choose 1)
• 1⁄2 cup lemon Italian ice with 1⁄2 cup fresh or frozen raspberries
• 1⁄2 cup lowfat ice cream with 1⁄2 cup fruit
• 1 slice pound cake topped with 1⁄2 cup strawberries
• 1 cup oatmeal with 1⁄2 cup blueberries; 1⁄2 cup fortified soymilk
• 1 slice whole-grain toast with 1 tablespoon peanut butter
• 1 egg and 1 egg white scrambled with 1⁄4 cup mixed mushrooms and onions and 1 oz shredded cheese; 2 slices whole-wheat toast; 2 mandarin oranges
Morning snack (choose 1)
• 4 cinnamon graham cracker squares; 1 cup fortified chocolate soymilk
• 1⁄4 cup lowfat yogurt topped with 1⁄4 cup fruit and 2 tbsp chopped walnuts
Lunch (choose 1)
• Sandwich of 1⁄4 cup hummus and sliced tomato on 2 slices whole-grain bread; 1 cup crudités dipped in 1⁄4 cup salsa; 1 cup calcium-fortified orange juice
• “Steak” sandwich: 4 oz WestSoy Vegetarian Stir Fry Strips with 2 tbsp barbecue sauce on a whole-wheat roll; 1⁄2 cup store-bought coleslaw
Afternoon snack (choose 1)
• 1⁄4 cup almonds; 1 banana (or other whole fresh fruit)
• 1⁄4 cup nuts-and-fruit trail mix
• Apple slices with 2 tbsp peanut butter
Dinner (choose 1)
• 1 cup pasta with 1⁄2 cup marinara sauce; 2 cups kale, steamed, then sautéed in 1 teaspoon olive oil
• 1 cup baked beans topped with 1⁄4 cup stewed tomatoes and 1 tbsp cheese; half a medium oven-baked sweet potato, cut into wedges, brushed with 2 teaspoons olive oil; and 1 cup collard greens braised in vegetable broth with tarragon vinegar
Dessert (choose 1)
• 1⁄2 cup lemon Italian ice with 1⁄2 cup fresh or frozen raspberries
• 1⁄2 cup lowfat ice cream with 1⁄2 cup fruit
• 1 slice pound cake topped with 1⁄2 cup strawberries
Happy eating!
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