The Meatless Monday Recipe Guide for Regular People

If you Google “Meatless Monday Recipe” you will find no shortage of options — from Pumpkin Roulade with Quinoa Stuffing to Crunchy-Topped Lentil Gratin, the internet is exploding with insta-worthy food made by stay-at-home food bloggers and influencers. 

And it’s an amazing resource for anyone who wants to bask in the blissful ecstasy of their dinner after spending an entire Sunday learning five new cooking techniques. 

But what about for the rest of us?  We don’t have a ton of time to cook every night (or frankly, don’t want to)… not to mention the clean up afterward. 

If you’re like me, you’re just an average person trying to make your life a little more sustainable. Cutting out some meat consumption is a highly effective way to do that, and #MeatlessMonday is a fun way to hold yourself accountable. 

So here are 22 meatless Monday meal ideas that will delight your taste buds, are easy to execute, and need minimal clean up! 

Two things to keep in mind: 

  1. If you’re looking to make an eco-friendly impact, you don’t want to replace all your meat with cheese and dairy — these products are also large resource suckers like beef. I have included some as options here because it can be tough to go full vegan, but I did try to lean towards the plant-based alternatives. 
  2. Living a busy life and staying sustainable is tough. Many of the most convenient options (take-out, premade sauces, pre-chopped fruit and veggies) come in unnecessary single-use packaging.

Just remember, it’s all about balance and finding what works best for you and yours.


BREAKFAST

Meatless Breakfasts to Grab On-The-Go

We’re talking real world here. And if you’re anything like me, you might get a nice sit-down breakfast once a week, but 9 times out of 10 it’s time to get out the door and you really don’t want to think about it. 

  • Quick and Easy On-The-Go Breakfasts

The trick here is to think simple, with a flair. Our taste palate loves variety, and turns out our brains do too. Don’t forget to eat the rainbow! They’ve done studies on this — Food that has more bright colors actually tastes better to participants, yet blindfolded tasters can’t tell the difference. 

close up of blueberries and sliced bananas on a piece of wheat toast with a nut butter smear
Toast: Buttered and Beyond!
  • Toast
    • I know, I know — but do you switch up your bread on a regular basis? Try different multigrains? Here some ideas for a bit of flair: 
      • Cinnamon toast with cream cheese and raisins or craisins.
      • Multigrain toast with Everything Bagel Seasoning (you can actually just buy this seasoning now – I personally LOVE IT).
      • Peanut butter toast with berries and/or bananas on top.
      • Sourdough toast with pesto and red bell pepper slices.
      • Wheat toast with mozzarella, tomatoes, basil, and balsamic.
      • Multigrain toast with cream cheese, cucumbers, and dill.
  • Butternut Squash “Toast” — yup you heard that right. Give it a try!
  • Bell Pepper Halves with Cream Cheese
  • Hard-boiled Eggs
  • ‘Clear the Fridge’ Fruit Smoothies
    • (example: I recently diced and froze a single yellow squash I was trying to save from the compost and have been adding it little by little to my morning smoothies.. I can’t taste it, but am loving the extra vitamins!) 
    • You can also add any leftover leafy green, avocado, citrus, yogurt, berries – just chuck it in there and hit blend.
  • Apple or Banana with Nut Butter

2) Make It Once, Eat All Week

If you do have an hour or two on a weekend or weeknight and want to invest a little time toward your breakfast for the rest of the week, these are great recipes that are meatless and save nicely: 

fluffy quiche in a scalloped baking dish

  • Homemade granola bars (grab your oats from the refillery!)
  • Peanut butter oat balls
  • Quiche
    • A quiche can be really quick to make if you buy a premade crust, but of course that usually involves more packaging. If you make your own crust do yourself a favor and make extra, then freeze what you don’t need. Also consider just making an “egg pie,” basically a crustless quiche. 
    • Quiches are a wonderful way to use up any leftover veggies or cheese from your week. Just saute in a pan and be sure to drain off excess liquid before you add it to the eggs. 
  • Banana Bread or Zucchini Bread

LUNCH

Very Easy Veggie Lunch Ideas 

Whether you’re a night-before prepper or a morning-of scrambler, lunch can’t be complicated either. It’s way too easy to snooze one more time and then grab lunch while you’re out. 

You know that making food at home is more sustainable, and if you’re looking to go meatless, your local lunch options might be limited. So here are a few easy veggie lunch ideas so you can get to work on time and stick to your sustainable goals: 

hand drawn illustration of a mason jar with layers for a salad on the go (layers are bottom to top: dressing, beans, grains, veggies, leafy greens)
Dump into a bowl, bam – salad!
  • The classic PB&J — plus a few twists! Try adding:
    • Pomegranate seeds
    • Coconut flakes
    • Dried apricots
    • Apple chips
  • Salads 
    • Boring I know, but they don’t have to be! It definitely helps if you have your veggies pre-chopped to save time throwing it together in the morning. 
    • Also try mixing up some dry goods like roasted pumpkin seeds and dried fruits so you have an easy grab-n-go salad topper that satisfies. 
    • Make sure to add a protein to help fill you up. Chickpeas are a great option! 
  • Hummus and veggie wraps
    • This is one of my favorites because it’s so easy and yet delicious. 
    • Try pesto instead of hummus for a twist.
    • Some of my favorite veggies: cucumber, carrot, bell pepper, broccoli, greens, sprouts.

If You Have a Little More Time

Again, if you do have a little more time you can make some delicious vegetarian meals with only slightly more effort than that 10-minutes-before-you’re-late-to-work allows. These are all great to prep the night before, then throw together for lunch during the week.

I am also always thinking about what little bits of leftovers I can clear out of the fridge – the combos can be as varied as your imagination! 


DINNER

Meatless Monday Dinners That Are Actually Feasible on a Weeknight

And finally, Meatless Monday would not be complete without a family-friendly vegetarian meal that you can whip up in 30 minutes or less. Sound impossible? It’s not. Here are some of my faves: 

Photo by Klaus Nielsen
  • Spaghetti squash with butter and sauteed veggies
  • Stir fry — this is one of the easiest meals you can make if you find a sauce you really like. Just fry up some veggies and throw it over rice or noodles
  • Curry — again, this can be a bit more complicated if you make it from scratch. And though that’s more eco-friendly (and healthier), if you’re looking for a weeknight option I recommend finding a curry paste you like. It’ll become one of the easiest meals in your arsenal. 
  • Cauliflower fried rice — this is a great shortcut to fried rice, and so much healthier. No need to wait for the rice to cook!
    • That said, if you have leftover rice, regular fried rice is another easy vegetarian option. 
  • Black bean burritos, tofu tacos, or chickpea tacos
  • Veggie spring rolls with peanut sauce — a really fun way to eat more vegetables. It’s like a salad only ten times better. Plus any leftover veggies after rolling are already cut up and great to throw on salads for lunch the next day. 
  • Vegetarian chili — okay it takes a while to cook, but the actual prep time is low so I included it. 
  • Baked zucchini boats — bet your kids will actually eat this zucchini! 
  • Portobello “burgers” — just throw some olive oil and salt+pepper on full size portobello caps and toss them on the grill. They’re done in no-time and you can dress them up just like a regular burger. 
  • Pasta
    • Pasta gets a bad rap, but for a weeknight dinner, it’s honestly amazing what you can whip together. It’s also an effective way to reduce food waste because pasta is so versatile with ingredients. 
    • If you have a whole bag of leafy greens like spinach or kale you forgot to eat (it’s okay, it happens!) try throwing the greens in a colander and “blanching” them. When the pasta is done cooking, you just pour the boiling water and pasta over top of the greens and let it drain. Then toss it all in some marinara sauce and you’re good to go!
      Or try some of these other pasta variations: 

  • Stuffed baked potatoes with a side salad 
    • Don’t be afraid to pack in those veggies. Some ideas: 
      • Roasted veggies (my go-to is broccoli and mushrooms)
      • Spinach and cheese
      • Butter and sour cream
      • Peppers and onions with plant-based sausage
  • Easy soups from Life Unplastic

Are You Ready to Try a New Meatless Monday Recipe?

I hope this has given you some very realistic ideas to try for your next Meatless Monday. If you’ve taken up the challenge, I want to say thank you. You’re doing it! Keep going, trying new recipes, and spreading the word. 

Double the effectiveness of your Meatless Monday by getting your groceries plastic-free at the refillery

The more we can all work together to be just a little more sustainable, the better the world will be. Don’t forget — if you try one of these Meatless Monday recipes tag us @unplasticgnv with #MeatlessMonday! 



Track Your Trash: How to Do a Waste Audit at Home

It doesn’t seem that long ago that I wrote about 12 ways to live a more eco-friendly lifestyle and challenged you to pick one to focus on each month. Well somehow it’s JUNE and the Plastic Free EcoChallenge is coming up in July, so I thought to myself,  what is the best way to prepare for the eco challenge?

A Trash Audit. 

If your goal is to live closer to a zero-waste lifestyle, then the first thing you need to know is how much waste you’re currently creating. It’s true what they say — awareness is the first step. And also, you can’t manage what you don’t measure

So how do you do a home trash audit? Start by picking a method. 


Step 1: Choose Your Trash Audit Method

There are a few different methods for performing a trash audit, and while some may be more precise than others, just choose the one that sounds the best to you and that you’re most likely to actually do. Progress, not perfection!

The Full Inventory

This is where you truly get a piece by piece picture of every bit of waste you create. This can be done two ways: 

  • After the fact: On the day before trash day, head out into your yard or throw a tarp down and dump all your trash out. (Don’t do this on a windy day — we don’t need any accidental littering!)

Then you’ll simply write down and tally up every single item in there. If you’re not already composting — this is a great time to start, because digging through old food is absolutely no fun. You can also keep your “dry” trash separate from your “wet” trash for the week when you plan to do your audit.

Do this process with your recycling, too. While recycling is better than landfills, it’s not a perfect system and we can’t discount that this is still a form of “waste”.

WASTE AUDIT DIRECTIONS AND DATA SHEET – ZERO WASTE GAINESVILLE

  • As it goes in: Instead of digging through old trash — cause, yeah… not really that fun — you can keep a clipboard or tape a sheet of paper over your garbage can and add or tally every item right when you throw it away. The trick here is you’ll need an easily accessible sheet for each of your garbage cans (don’t forget your bathroom trash!), your recycle bin, and your compost. 

The advantage to this type of audit is that at the end of the week you’ll have a very detailed account of all of your trash. This lets you really understand exactly where it’s coming from and how to tackle curbing it. 

Really short on time? Consider doing your audit by weight instead. 

The Weight Method

Instead of identifying each individual item, this method just helps you get an idea of how much trash you’re creating. 

If you have a luggage scale that can work, or just weigh yourself holding the garbage and subtract your own weight. 

This method is very quick, so try weighing your landfill garbage, your recycling, and your compost for the week. Because this is a faster method, you can repeat it more often and challenge yourself to simply reduce the overall amount each week. 


Step 2: Make an Action Plan

Once you know what you’re throwing away, you can create a precise plan for how to reduce the waste. For instance, if you see that a lot of your trash is food packaging, choose a few specific action steps to reduce that waste category. 

Young girl grabbing limes in a market with woman holding out a fabric produce bag
Don’t forget your reusable produce bags!

That could look like: 

  • Challenging yourself to buy more whole fruits and vegetables that are unwrapped. Bring reusable bags if you’re used to bagging loose produce.
  • Getting creative about how to use food scraps to prevent food waste. The less you throw out the less packaging you will buy. 
  • Shopping the bulk bins (or ordering at our refillery!) and bringing in your own reusable containers. 

You get the idea. 

Maybe you discover a large portion of your bathroom trash is cotton balls and you decide to try washable cotton pads. Or you realize you’re doing pretty well on waste until that time of the month comes along… (P.S. If you’re ready to ditch the single-use period products, check out my friend Stephanie’s menstrual cup manifesto: “‘Menstruation’ is Not a Dirty Word.”)


Keep At It

Whatever your action plan you settle on, write it down someplace that you can revisit regularly. The key is to try — give it a little focus every now and then, and you’ll be amazed how far you can come in a year. And don’t forget to celebrate your successes! 

Looking for ideas to help you live waste-free, follow us on Instagram


July Plastic Free EcoChallenge 2022 – Sign up today!

Follow up your trash audit!

Promotion for Plastic Free Eco Challenge, blue background with hands held up to an earth made of blue and green tissue paper. Reads: Plastic Free eco challenge July 1-31, 2022 plasticfree.ecochallenge.org
Sign up for the ecochallenge today!

Our local teaching zoo, Santa Fe College Teaching Zoo, invites you to take action and create plastic-free habits with us while we prioritize public health and safety as much as possible!

The Plastic Free Ecochallenge is a 31-day global challenge to reduce and refuse single-use plastics. Inspired by the Australian-founded initiative, Ecochallenge.org has partnered with the Columbus Zoo and Aquarium to help you discover, learn, and explore new ways to take care of wildlife and the world we all share.

Throughout the Ecochallenge, share your progress, success, and reflections with fellow Ecochallengers. The combination of collective inspiration, camaraderie, and friendly competition makes change a little easier — and a lot more fun!

Join an existing team or create your own – if you want to join the SF Teaching Zoo Zero Wasters team we are offering team members a discount at Life Unplastic all month long! Don’t worry, the challenge is hosted completely online, so you can participate – and take advantage of the discount 😉 from anywhere! 



Composting 101: Why It’s Important, Where to Start, and Your How-to Guide

I’ll be honest, I love to talk about compost. But while I could sit on this soapbox all day, I’m going to try and keep this brief and to the point so you can get the maximum knowledge in the least amount of time. 

But before I dive into composting I want to make one note: 

Composting food scraps shouldn’t be your first resort for dealing with food waste. The first step is prevention, and that means taking these steps before you compost when possible: 

    1. Learn to properly store the food you buy.
    2. Donate excess food to others in need.
    3. Offer food scraps to animals.
    4. Turn it into biofuel or donate to a biofuel project (this one is more difficult for the average person).
    5. THEN compost what’s left.
    6. Landfill as a last resort.

    (Source: EPA’s Food Recovery Hierarchy)

    Why Composting is More Sustainable than the Landfill

    I know, it’s sort of counterintuitive — I mean, the landfill is just putting things underground and letting them decompose, right? … Unfortunately not, my friend. 

    I won’t get too into the nitty gritty but basically, when food undergoes natural decomposition it is exposed to plenty of air, specifically oxygen. This aerobic process produces very little greenhouse gasses. 

    When food waste goes into the landfill, it gets completely covered by other unnatural materials and eventually the conditions lead to anaerobic (meaning without oxygen) conditions. When the food decomposes anaerobically, it produces a ton of methane, one of the most destructive greenhouse gasses. 

    Composting our food waste is one collective action we can (and should!) take to curb climate change. 

    Sidenote: I present to you my favorite TikTok on food waste:
    **spicy language warning**

    The Benefits of Composting

    Composting doesn’t just reduce methane emissions. As a zero waste principle, it “closes the loop” on leftover organic waste and creates a valuable resource: fertile dirt. Using compost for agriculture improves the soil, provides nutrients, increases water retention, and can actually eliminate the need for industrial fertilizers that are often laden with chemicals. 

    After fertilizing with compost, farmers produce higher yields of crop, reduce their operating costs, and significantly lower their carbon footprint. 

    Okay I’m done bragging on composting, let’s get to the good stuff. 

    How to Start Composting

    Similar to starting a garden, the key here is planning. Consider how many food scraps your household typically produces in a week and what sort of resources you have on hand. There are several different ways to go about composting, depending on your circumstances, resources, and lifestyle. 

    Text graphic reading "Turn Your Spoil Into Soil"
    Turn Your Spoil into Soil

    Composting in your backyard

    This is what most people think of when I talk about composting — but if you don’t have a backyard, or simply don’t want a heap of compost in your yard, don’t despair! Scroll on down for less intensive solutions.

    When setting up a backyard compost, consider the following factors: 

      • Light: This comes down to getting your compost at the right level of moisture and temperature. If you live in the north, you may want to put your compost in full sun to get more warmth and speed up decomposition. If you live in the south, you might consider the shade so it doesn’t dry out too much. 
      • Location: You want your compost to be close enough that it’s not too much of a task to make the trek from the kitchen. But also not too close to outdoor areas where you spend a lot of time in case it smells. It can also be helpful to have a source of water nearby in case your compost gets too dry. And keep in mind if you put it up against a wall it is likely to cause discoloration and potentially mold growth. 
      • Access: Also keep in mind it might attract critters from your nearby woods. Consider if you have dogs that might poke around in there. You can build or buy composts that keep animals out but it’s more complicated, so just be sure to take that into consideration. (If you’re keeping animals out, look into making a Compost Tumbler, which can be made cheaply with thrifted or second hand materials). 
      • Cost: You can build a compost yourself out of wood, but also less traditional materials like an old trash can, busted tote, wine barrel… or you can just start a pile without any structure whatsoever! It’s totally up to you and your preferences. 
    23 Ingenious DIY Compost Bin Ideas

      Composting in an apartment or condo

      If you don’t have a backyard, there are still options! You can create a compost in a 5-gallon bucket. It’s recommended to use vermiculture (worms!) if you want to maintain a smaller closed compost like this. Loop Closing is a great resource to get started on this. 

      The benefits of worm castings (compost made from worms) is even better than the benefits from “regular” compost, so if you can incorporate worms – DO IT!

      You can also buy countertop compost devices now, though I will warn you they are expensive and I have never tried them.

      Composting in your community

      If you generally don’t have the time or energy to create your own compost, look into your local options! Community gardens often have a compost, and many cities now have compost facilities that offer free drop off or scheduled pick-ups for a very reasonable price. (If you’re in Gainesville, check out Beaten Path Compost — it’s $15/month for weekly curbside pick-up!)

      Screengrab of the top portion of the landing page at beatenpathcompost.com
      https://www.beatenpathcompost.com

      Whether it’s a community garden or local flower farm, I promise there’s someone out there who will happily take your compost!

      By the way, if you’re worried about the smell or pests in your kitchen, try storing food scraps in the freezer until you’re ready to take them out to the compost (or put it out on the curb). 

      What to Put in Your Compost

      Ok, before we get into it the truth is, all you REALLY need for rich, wonderful compost for your entire garden is…. (drum roll please)…  shredded leaves.

      Mike McGrath from You Bet Your Garden explains why:

      He talks about the nutritional powerhouse that are trees in our ecosystem and their gift to us each fall.  Basically, you simply can’t gather too many leaves in the fall (even suggesting you could get more from neighbors who are silly enough to rake and bag).  The shredding is the most important part, but most leaf blowers came with vacuum attachments and canvas bags for the mulch you’ll create.

      You can use the mulch immediately if you want and/or create a compost pile with the rest. By spring, your pile will have reduced by half several times, leaving you with nutrient-rich compost. McGrath does go on to add that coffee grounds are a second “hot” ingredient that will kick start the compost pile and reduce it down even more quickly. (Not a home coffee drinker? Ask a local coffee shop for coffee grounds!)

      But THIS eco-chat is in the context of composting to divert organic waste from the landfill, closing the loop and supporting sustainable, zero waste principles. To do so efficiently and effectively, you will want your compost to be a mix of “dry” (leaves, cardboard) and “wet” waste (coffee grounds, food scraps) so that it doesn’t just become a steaming puddle or a dry heap of trash. It’s best to turn the compost every few days or at least once a week to keep the additions mixed and encourage oxygen to do its job. It doesn’t have to be perfect, you’ll just play around with it until the consistency seems right. 

      If it’s way too wet, oxygen won’t be able to circulate and it won’t decompose properly — remember all that aerobic decomposition stuff? So the dry ingredients are just as important as the wet, but keep in mind some items like paper and cardboard will decompose a lot faster if you shred them or cut them into smaller pieces. 

      If it’s taking forever for your compost to decompose you might need more wet ingredients (or it’s just too cold.) If your compost is full of maggots and fly larvae you probably need more dry ingredients, but remember worms are actually great for compost! 

      Common wet compostables include: 

      • Veggie/fruit scraps
      • Coffee grounds and tea leaves (natural tea bags are ok, but don’t put synthetic satchels in there)
      • Egg shells
      • Grass clippings, weeds, or other green plants
      • Wilted flowers

      Common dry compostables include: 

      • Leaves or pine needles from the yard
      • Sticks and branches
      • Paper products
      • Cardboard
      • Stale or moldy bread/crackers
      • Natural fabrics such as cotton, linen, wool, or silk (cut into small strips to speed up decomposition) 
      • Dryer lint — from loads without synthetics (Psst: try wool dryer balls if you want an all-natural, compostable alternative to dryer sheets)
      • Wooden toothpicks or chopsticks
      • Dead houseplants (👀 it happens…)
      • Human hair or pet fur (okay I know it’s getting weird, but you really can compost this stuff!)
      Infographic called 10 Things You Didn't Know You Can Compost from 1millionwomen on Instagram
      10 Things You Didn’t Know You Can Compost! Pizza Boxes, Natural Wine Corks, Used Matches, Ice-Cream Sticks, Polish-Free Nail Clippings, Toilet Paper Rolls, Pet Hair, Pencil Shavings, 100% Natural Fabric Scraps

      Things you shouldn’t put in your compost:

      • Meat, dairy, fats, and oils — this is for sanitary reasons. If your compost is going to be used for gardening purposes you don’t want bad bacteria growing in there because it could transfer to your vegetables in the garden. Industrial composts can handle meats because they reach high enough temperatures to kill off those bacteria, but you shouldn’t put them in your backyard compost. 
      • Items that feel like plastic but are labeled as “compostable” by the manufacturer. Again, these can go in an industrial compost but your backyard pile won’t reach the temps necessary to break them down. 
      • Anything synthetic
      • Diseased or pest infected plants — They’ll just live in the soil and transfer to your future plants!
      • Plants or yard clippings treated with pesticides or herbicides.
      • Black Walnut Tree leaves, branches or walnuts — specific, I know, but this particular tree carries a hormone that inhibits the growth of other plants, so it’s terrible for making garden compost! 
      • Pet waste — again, for sanitary reasons.

      When Will My Compost Be Ready? 

      This is tricky because it depends so much on the conditions of your personal compost. The answer is anywhere from 2 months to a year. When it’s warm, it’ll go faster. In the winter (if you live up north) it may do nothing at all. 

      If it smells sour and looks wet, add more browns and wait a bit. If you want to speed up the process, turn your compost (meaning take a shovel and flip the contents around) every 2-4 weeks. This helps that aerobic decomposition and keeps it from being too wet at the bottom or too dry at the top. 

      Your finished compost will be almost fluffy in consistency, and shouldn’t have any large chunks of original material. It’s great to mix with soil for your garden, houseplants, or flower beds. Have too much? Offer it up to your local neighborhood, I’m sure there’s a gardener who will gladly take it off your hands! 

      hands holding fresh compost
      Image by Joke vander Leij from Pixabay

      If you have questions, the EPA offers a number of resources on home composting that are a great starting guide.