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Meatless Monday: What’s for Dinner?


My clients are often asking for suggestions when it comes to meatless dinner options the whole family will love.  It just seems like we get stumped when it comes to finding recipes that don’t fit the meat/potato/veggie profile.

There was a time years ago when I competed in fitness competitions and I ate a lot of meat.  It’s been a few years now that we’ve shifted our nutrition and I’m eating very similar to how I ate growing up (typical mediterranean style of eating).  I grew up eating lentils, olives, lots of veggies and fruit, pulses and beans and meat was usually reserved for Sundays or perhaps one other day during the week.

I know that I feel much better eating this way.  We eat (ethically raised and organic) meat maybe once a week, wild fish once a week and all other days are vegetarian.  This style of eating is not for everyone and I’m not suggesting that everyone switch to this style of eating.

However, if you’re looking for some meatless alternatives, try googling vegetarian/vegan meal options and see what might interest you.  Here are a few recipes that our whole family loves:

1. Lentil Tacos: Cook lentils and use lentils instead of ground beef.  I’ll usually leave the lentils plain for the kids and spice ours up a bit more with cumin, chilli powder, garlic and onions.  The kids love it!  Serve it in tacos or over a bed of greens – yum!

2.Black bean beauty: Saute onions and garlic and add black beans, peppers, tomatoes.  Keep some aside for the kids and spice yours up with cumin and hot peppers.  Option to add a can of organic corn and sprinkle with cheese.  Serve over rice or a bed of greens.

3. Cooky faces: My kids seem to be less picky when I arrange their plates into fun faces.  Sometimes dinner will be Avocados, peppers, cucumbers, cherry tomatoes, organic crackers with coconut butter and some raw walnuts or almonds, all arranged into fun faces.

If you’re looking for more meatless meal ideas, you can check out our upcoming nutrition workshop, Meatless Monday: What’s for Dinner on Wednesday, May 28 from 6:30-8:00 pm.  You can find more information here http://continuumfitness.ca/classes.php


marsmet546 / Foter / Creative Commons Attribution-NonCommercial-ShareAlike 2.0 Generic (CC BY-NC-SA 2.0)

Sarah is a Certified Kinesiologist, Exercise Physiologist, Group Fitness Instructor and Mother of 2. She is the creator of the Prenatal and Postnatal Strength Workout DVD (available at www.sarahzahab.ca) as well as co-created the Elemental Workout®. Sarah owns Continuum Fitness and Movement Performance with her husband, John (www.continuumfitness.ca), a personal training studio in Westboro, Ottawa offering one on one coaching as well as group classes. Sarah is a former international fitness competitor and has been a nationally ranked race walker.

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  1. some of our veggie dishes are my absolute favs – mushroom/lentil burgers, veggie stirfry and beans and rice to name 3.

  2. Thanks for the taco idea. I know a lot of good winter meals that don’t use meat (stews, etc.) but it’s not so easy to think of ideas during BBQ season!

  3. My parents were farmers and they always had meat on the table. I was not always happy. Now I eat a small amount of meat, I prefer lot’s of veggies for my meal, especially when I can get them at the market.

  4. Lentil tacos sound delicious! I’d definitely try making that. I love making quinoa avocado salads with tofu as a great meatless meal.

  5. I can think of so many meatless options but I too grew up on a Mediterranean diet:) Funny though, most people assume Greeks eat lamb or souvlaki all the time but home cooked meals rarely included either of these. Lamb was for special occasions!

  6. Although not vegetarians, my family tries to incorporate meatless meals as much as possible. Thanks for the dish ideas.

  7. Although I don’t do meatless Mondays, I do often eat meatless. I just love my beans on toast or scrambled egg on toast, pea soup, leek & potato soup so for me it comes naturally to have meatless days 🙂


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