Meatless Monday is a simple, worldwide movement that encourages skipping meat one day a week. For many habitual meat-eaters the idea may seem difficult, but with a few practical tips it’s easy to enjoy satisfying, flavorful meat-free meals. I spoke with Caitlyn from Erhardts Eat, a blogger who shares family-friendly vegetarian recipes, and she offered several helpful suggestions to make Meatless Monday enjoyable for everyone.
Since I began trying Meatless Monday, a few things became clear:
- You won’t necessarily miss out on protein. Plenty of meat-free sources—yogurt, cheese, tofu, eggs, quinoa, beans and lentils—provide ample protein and variety.
- Meatless doesn’t equal vegan. Skipping meat for one day doesn’t require eliminating all animal products unless you choose to.
- A meat-free day introduces new flavors and textures. Well-seasoned dishes and thoughtful textures make these meals memorable. For example, mushrooms offer a “meaty” bite, and nuts add protein, crunch and flavor—toast them briefly to boost aroma and texture.
Now, here are Caitlyn’s top tips for making Meatless Monday more appealing and easier to manage for families.
What are your tips for making Meatless Monday more interesting?
I always aim to add a variety of colors to the plate. Colorful meals attract kids and encourage them to try different vegetables. I try to include at least three different veggies at dinner, so everyone can find at least one thing they like while sampling new flavors.
Meatless doesn’t have to be bland. Use different sauces, textures and flavor profiles to transform simple vegetables—a tray of roasted veg becomes exciting with chimichurri or fresh pesto. Layering sauces, acids and herbs makes a big difference.
What are your tips for simplifying family meals and getting the family to eat together?
Prep ahead when you can. Slice vegetables, make sauces, or lay out ingredients earlier in the day to speed up dinner prep. That small effort saves stress when evenings get hectic.
Use weekly meal planning rather than monthly plans—plan the week, shop once, and keep produce fresh. Plan easier dinners for your busiest nights and reserve more involved recipes for days with extra time.
Always have a reliable fallback meal stocked and ready. When plans collapse, a familiar quick meal keeps you from ordering takeout. My go-to is a simple vegetarian taco: roast whatever veggies are on hand, add taco seasoning, sauce and cheese. It’s quick, kid-friendly (my son enjoys building his own tacos) and flexible.
What is your favourite vegetarian dinner recipe and why?
My favorite is Vegetarian Quesadillas. They’re quick, family-approved—even my meat-loving husband enjoys them—ready in under 30 minutes, and they store well for next-day lunches, which makes meal prep easier.
Any last tips?
Don’t overcomplicate dishes. Try adding one new ingredient at a time rather than attempting a perfect new technique on the first go. Start with simple, familiar recipes and build gradually. And if you enjoy cheese, don’t be shy—cheese can make many meatless meals more satisfying.
Hi, I’m Caitlyn from Erhardts Eat. My family and I love food and travel, and we currently live in Japan. I focus on family-friendly recipes that keep evenings simple by avoiding multiple meals, and many of my favorite recipes are vegetarian. Outside the kitchen I enjoy binge-watching Netflix, family adventures and yoga.
It’s Not Complicated Recipes favourite Meatless Monday Meals:
- Mushroom San Choy Bow
- Spinach and Ricotta Pasta Shells
- Eggplant Involtini
Check out more kitchen tips for success:
- Air Fryer
- Cooking with Nutritional Yeast
- Meringues and Pavlovas
- Pastry for Tarts and Quiches
- Repurposing Leftovers
- Homemade Pasta
- Reducing Food Waste
- Cooking with Chopsticks
- Stir-Frying
- Cooking Noodles
- Cooking with Kids
