7 Ideas for Meatless Mondays!
Here are 7 tasty vegetarian dinners that can easily fit into your Daily Recommendations for a Healthy, Balanced Diet.
Depending on your age, sex, and physical activity level, your calorie recommendation may vary. Children and less active adults tend to need fewer calories per day and very active teenagers and adults tend to need more calories per day.
Make Half Your Grains Whole
Vary Your Veggies
Focus on Fruits
Consume Calcium-Rich Foods
Go Lean with Protein
| Meal |  |
Ingredients | |
Calories/Serving |
| Dinner 1 |  |
Corn & Beans w/Acorn Squash over Wild Rice, Brussels Sprouts w/Apples
1 serving Corn & Beans w/Acorn Squash 1 serving Brussels Sprouts w/Apples 1 cup (8oz) nondairy milk |
|
516 Calories |
| Nutrition Info | ||
| Total Calories: 516 % Fat: 34% % Saturated Fat: 4% % Carbohydrate: 55% % Protein: 15% |
Sodium: 1302 mg Cholesterol: 0 mg Fiber: 10g Vitamin A: 26% Vitamin C: 159% Calcium: 39% |
Grains: 1 ounce Vegetables: 2 cups Fruits: ¼ cup Milk: 1 cup Meat and Beans: 0 ounces |
| Meal | |
Ingredients | |
Calories/Serving |
| Dinner 2 | |
Quick Minestrone Soup, Roasted Winter Squash & Mozzarella Quesadillas, Apple Treasure
1 serving Quick Minestrone Soup 1 serving Roasted Winter Squash & Mozzarella Quesadillas 1 serving Crunchy Apple Treasure 2 cups (16oz) water |
|
628 Calories |
| Nutrition Info | ||
| Total Calories: 628 % Fat: 27% % Saturated Fat: 5% % Carbohydrate: 61% % Protein: 19% |
Sodium: 768 mg Cholesterol: 5 mg Fiber: 17g Vitamin A: 127% Vitamin C: 120% Calcium: 42% |
Grains: 2 ½ ounces Vegetables: 2 ¼ cups Fruits: ¾ cups Milk: 1 cup Meat and Beans: 1 ½ ounces |
| Meal | |
Ingredients | |
Calories/Serving |
| Dinner 3 | |
Quick Red Lentils over Brown Rice, Lemon Spinach
1 serving Quick Red Lentils 1 serving Lemon Spinach 1 cup (8oz) nondairy milk |
|
507 Calories |
| Nutrition Info | ||
| Total Calories: 507 % Fat: 18% % Saturated Fat: 3% % Carbohydrate: 64% % Protein: 23% |
Sodium: 319 mg Cholesterol: 0 mg Fiber: 19g Vitamin A: 187% Vitamin C: 79% Calcium: 54% |
Grains: 1 ounce Vegetables: 5 cups Fruits: 0 cups Milk: 1 cup Meat and Beans: 0 ounces |
| Meal | |
Ingredients | |
Calories/Serving |
| Dinner 4 | |
Vegetarian Shepherd’s Pie, Green Salad w/Pear, Dinner Roll
1 serving Vegetarian Shepherd’s Pie 2 cups mixed salad greens 1 whole-wheat dinner roll, small 1 cup (8oz) nondairy milk |
|
657 Calories |
| Nutrition Info | ||
| Total Calories: 657 % Fat: 14% % Saturated Fat: 4% % Carbohydrate: 72% % Protein: 19% |
Sodium: 801 mg Cholesterol: 7 mg Fiber: 26g Vitamin A: 94% Vitamin C: 135% Calcium: 59% |
Grains: 1 ounce Vegetables: 4 cups Fruits: ½ cup Milk: 1 ¼ cups Meat and Beans: 0 ounces |
| Meal | |
Ingredients | |
Calories/Serving |
| Dinner 5 | |
Very Veggie Fettuccine w/Beans, Quick Green Beans, Cantaloupe
1 serving Very Veggie Fettuccine Apples 1 serving Quick Green Beans 1 cup cantaloupe, diced 1 cup (8oz) nondairy milk |
|
605 Calories |
| Nutrition Info | ||
| Total Calories: 605 % Fat: 21% % Saturated Fat: 5% % Carbohydrate: 65% % Protein: 17% |
Sodium: 664 mg Cholesterol: 13 mg Fiber: 11 g Vitamin A: 73% Vitamin C: 116% Calcium: 52% |
Grains: 2 ounces Vegetables: 2 ¼ cups Fruits: 1 cup Milk: 1 ¼ cups Meat and Beans: ½ ounce |
| Meal | |
Ingredients | |
Calories/Serving |
| Dinner 6 | |
Collards & Black Eyed Peas Casserole over Brown Rice, Blueberry-Pineapple Parfait
1 serving Collards & Black Eyed Peas Casserole 1 serving Blueberry-Pineapple Parfait (use nondairy yogurt if desired) 1 cup (8oz) nondairy milk |
|
610 Calories |
| Nutrition Info | ||
| Total Calories: 610 % Fat: 15% % Saturated Fat: 2% % Carbohydrate: 74% % Protein: 15% |
Sodium: 906 mg Cholesterol: 1 mg Fiber: 15g Vitamin A: 67% Vitamin C: 89% Calcium: 53% |
Grains: 1 ½ ounces Vegetables: 2 ¼ cups Fruits: 1 cup Milk: 1 cup Meat and Beans: 0 ounces |
| Meal | |
Ingredients | |
Calories/Serving |
| Dinner 7 | |
Sweet Potato & Black Bean Stew, Cornbread Muffin
1 serving Sweet Potato & Black Bean Stew 1 cornbread muffin 1 cup (8oz) nondairy milk |
|
648 Calories |
| Nutrition Info | ||
| Total Calories: 648 % Fat: 14% % Saturated Fat: 2% % Carbohydrate: 71% % Protein: 17% |
Sodium: 905 mg Cholesterol: 15 mg Fiber: 17g Vitamin A: 165% Vitamin C: 76% Calcium: 47% |
Grains: 1 ½ ounces Vegetables: 2 cups Fruits: ¼ cup Milk: 1 cup Meat and Beans: 0 ounces |
Visit ChooseMyPlate.gov to determine your daily calorie recommendation.
- Protein: 10-35%
- Carbohydrates: 45-65%
- Fats: 20-35%
- Saturated fat: <10% of calories
- Total fat: <35% of calories (unless naturally occurring)
- Cholesterol: <300 mg
- Sodium: <2,300 mg*
- Fiber: 28g/2,000 calories
- Water: 64 oz/day
*Further reduce intake of sodium to 1,500 mg among persons who are 51 or older and those of any age who are African American or have hypertension, diabetes, or chronic kidney disease.
