Meat Free Monday: Easy Recipes to Get You Started.

By having one meat free day per week for a year, you save the equivalent amount of greenhouse gases as driving from London to Edinburgh.

So Monday's may not feel like the most thrilling topic... but we've got an idea if you're looking to switch things up.

Meat Free Monday has gained popularity as a simple way to improve your health, reduce your carbon footprint, and experiment with new foods, all without committing to a fully vegetarian lifestyle. Whether you’re a seasoned plant-based eater or just dipping your toes in, setting aside one day a week to go meat-free is both manageable and impactful.

If you're wondering where to start, here are three delicious recipes to inspire your next meat-free Monday, plus some helpful resources to keep your kitchen adventures exciting.

🌱 1. Lentil & Sweet Potato Shepherd’s Pie

A hearty, comforting classic with a vegetarian twist. This version swaps mince for lentils, keeping the rich, savoury flavour intact.

Ingredients:

• 1 tbsp olive oil

• 1 onion, chopped

• 2 carrots, diced

• 2 garlic cloves, minced

• 2 tsp thyme

• 1 tbsp tomato purée

• 1 tin green or brown lentils, drained

• 300ml vegetable stock

• 2 sweet potatoes, peeled and chopped

• 1 regular potato, peeled and chopped

• Splash of milk (or plant-based alternative)

• Knob of butter (or vegan margarine)

Instructions:

1. Boil the sweet potatoes and regular potato until soft. Mash with milk and butter, then season.

2. In a frying pan, heat oil, then cook onions, carrots, and garlic until softened.

3. Add thyme, tomato purée, lentils, and vegetable stock. Simmer for 15 minutes until thickened.

4. Spoon the lentil mixture into an oven dish, top with mash, and grill until golden.

📝 Tip: Add peas, mushrooms or swap sweet potatoes for cauliflower mash to mix things up.

🍛 2. Creamy Coconut Chickpea Curry

This quick curry is ideal for busy Mondays and packs a punch with its fragrant spices.

Ingredients:

• 1 tbsp coconut oil or vegetable oil

• 1 onion, chopped

• 2 garlic cloves, minced

• 1 tbsp grated ginger

• 1 tbsp curry powder

• 1 tin chickpeas, drained

• 1 tin chopped tomatoes

• 1 tin coconut milk

• Salt and pepper

• Fresh coriander (optional)

Instructions:

1. Sauté the onion, garlic and ginger in oil until fragrant.

2. Add curry powder and stir through for a minute.

3. Tip in chickpeas, tomatoes, and coconut milk. Simmer for 20 minutes until thickened.

4. Serve with rice, naan, or flatbread and top with chopped coriander.

📝 Tip: Leftovers make an excellent packed lunch the next day.

🥗 3. Roasted Veg & Couscous Salad with Lemon-Tahini Dressing

A fresh, vibrant dish perfect for summer evenings or a light lunch.

Ingredients:

• 1 courgette, chopped

• 1 red pepper, sliced

• 1 red onion, cut into wedges

• 1 aubergine, chopped

• Olive oil, salt & pepper

• 100g couscous

• Juice of half a lemon

• 1 tbsp tahini

• 1 tsp maple syrup or honey

• Water to thin

• Chopped parsley or mint

Instructions:

1. Roast veg in the oven at 200°C (fan 180°C) for 25–30 mins with olive oil, salt & pepper.

2. Meanwhile, cook couscous according to the packet.

3. Mix lemon juice, tahini, and maple syrup. Add water gradually until it’s pourable.

4. Toss the veg and couscous with the dressing. Sprinkle with herbs.

📝 Tip: Add feta or toasted seeds for extra texture, and why not make an extra portion for work the next day?

📚 More Resources to Explore

Looking to go beyond these recipes? Check out these brilliant resources:

• Meat Free Monday – The official campaign started by Paul McCartney and his family. Great for tips, recipes and inspiration.

• BBC Good Food - Vegetarian Recipes – A vast collection of meat-free dishes from simple to impressive.

• The Veganuary Recipe Hub – Though aimed at full-time veganism, it’s a treasure trove of creative plant-based meals.

• Deliciously Ella – Whole-food plant-based recipes with a health-conscious focus.

Making the switch to meat free one day a week is a small change that makes a big difference. Whether you're cooking for yourself, your family, or a group of friends, these recipes prove that plant-based meals can be filling, flavourful, and fun. Why not give it a try next Monday?