7 Delicious Meals for Meatless Days

7 Delicious Meals for Meatless Days

Here are seven healthy and delicious meatless meals to add to your recipe box

You don't have to be a vegetarian to enjoy eating meatless at least once a week. The idea of meatless days has been around for awhile, and now more and more people are choosing to go meatless even more often. Not only does avoiding meat help to reduce saturated fat in your diet, but it can also improve your overall health and the health of the environment. Whether you choose a meatless meal based on beans, eggs or tofu or another soy protein, there are many healthy and delicious options for meatless days any day of the week.


Black Bean and Goat Cheese Tostadas 

If you're looking for a quick and easy meatless meal to prepare when you're time pressed, this Mexican-inspired dish is guaranteed to make happy! The garlicky black beans pair well with the creamy reduced-fat goat cheese and toasted whole-wheat tortilla. Prepare an extra batch of these cheesy tostadas for a satisfying brown-bag lunch the next day.

Ginger Tofu Salad 

This delicious tofu salad combines the flavors of fresh ginger and soy sauce and is brimming with vegetables, including bell peppers, scallions, and cucumber. The addition of edamame gives you an extra boost of protein, which will help keep you feeling fuller longer and help prevent cravings.

Whole-Wheat Penne with Eggplant and Ricotta 

This comforting bowl of pasta is penne tossed with a sauce made from part-skim ricotta cheese, diced tomatoes, minced garlic, and balsamic vinegar. Eggplant replaces any meat. Be sure to use whole-wheat pasta for the healthiest dish.

Mediterranean Vegetable Sandwiches 

These hearty sandwiches are reminiscent of a panzanella salad, but the bread used here is a whole-wheat pita. The crunchy cucumbers, juicy red tomatoes, and savory Kalamata olives are a great addition to the tasty spinach and protein-packed garbanzo beans (chick peas). Cumin and cayenne pepper perk up the filling.

Asian Marinated Tofu and Eggplant with Rice 

Vegetarians and meat-eaters alike can appreciate the versatility of tofu. An excellent source of soy-based protein and iron, tofu lends itself to a variety of delicious, healthy recipes. In this hearty main dish, it is marinated in minced garlic, fresh ginger, reduced-sodium soy sauce, and sesame oil. The eggplant's meaty texture is a great substitute for chicken, beef, or seafood.

Seared Tempeh and Three-Bean Salad 

This colorful and flavor-packed bean salad, which also features green beans, scallions, parsley, and tomatoes, provides an excellent source of meatless protein, fiber, vitamins, and minerals. A dressing of fresh lemon juice, reduced-sodium soy sauce, Dijon mustard, and extra-virgin olive oil provides a piquant kick. This recipe is so versatile, you can use whatever beans and vegetables you have on hand.

Grilled Tomato, Arugula, and Feta Cheese Pizzas

If you're a fan of thin-crust pizza, this recipe has your name on it. Whole-wheat tortillas are the "crust" in this dish. Grill them on a grill pan or an outdoor grill until they are slightly brown and crunchy. The topping of plum tomatoes, fresh basil, garlic, reduced-fat feta, and spicy arugula make these individual "pies" simply irresistible.