Published 12 Feb 2025
Meat-free Mondays are a way to help remind Australians to go without meat at least one day a week. Reducing meat consumption can have a positive impact on our bodies and the environment without leaving us feeling like we’re going without.
The latest healthy eating guidelines recommend limiting lean red meat to 1-3 times a week with further recommendations around the amount and type of meat that we eat for a heart-healthy diet.
The meat industry is a major contributor to greenhouse gas emissions and uses large amounts of resources to feed, house and transport livestock. According to the University of Colorado, for every meat-free Monday meal you participate in you’ll save up to 500 litres of water. In terms of reducing emissions, committing to meat-free Mondays each week is comparable to cutting out 560km of driving.
Whether you’re going to give meat-free Mondays a red-hot go, or just looking for some new recipes, we’ve put together some delicious ideas to get your tastebuds tingling and your cooking creativity flowing.
Full of health benefits and economical to make, this delicious twist on a family favourite is rich in plant-based fibre, antioxidants and omega-3 fatty acids.
Sesame, ginger and tofu stir-fry
Not only does this stir-fry pack a punch in its nutritional properties, it’s also meat-free and delicious.
Pumpkin, sweet potato, carrot and chickpea soup
This delicious and hearty pumpkin, sweet potato, carrot and chickpea soup is a perfect meat-free addition to your recipe rotation. This recipe serves four and can be frozen in portions. Perfect for when life gets busy!
Turmeric quinoa pumpkin salad plus learn all the factors for making a substantial salad
Packed with proteins, carbs and fats this brightly coloured salad will leave you feeling satisfied.
A nice hearty vegetarian soup which is easy to cook and budget friendly. The bonus is that the leftovers are excellent the next day for lunch.
Smart snacking is easy with this simple roasted chickpea recipe.
Building your plate
Whether you’re cutting meat out on Mondays altogether or simply looking for alternatives to minimise the meat on your plate, don’t forget to follow these rules for building a balanced plate:
- Half your plate should be filled with vegetables or salad. Aim for at least three different colours and five serves a day.
- Fill one quarter of your plate with low GI carbohydrates: such as legumes (chickpeas, kidney beans or lentils), barley, soba noodles, sweet potato, quinoa, or rice – basmati or brown. These foods contain sugars that break down more slowly and will help stop your blood sugar from spiking.
- The final quarter of your plate should include a lean protein. If you’re aiming to avoid meat, try tofu, lentils, kidney beans and chickpeas. Eggs also pack a protein punch.
