Meatless Monday (Tips and Basics to get Started)

1. What Is Meatless Monday

Meatless Monday is a global movement that encourages people to reduce meat in their diet to benefit their personal health and the health of the planet. The reason Monday was chosen as the day to skip meat is because studies show that this is the day people are most prone to making positive changes. Moreover, starting each week with a Meatless Monday can inspire people to eat more fruits, vegetables and plant-based meals throughout the rest of the week.

2. Why You Should Try Meatless Mondays

Eating less meat and replacing it with plant-based foods can make us less prone to chronic preventable diseases as well as help us preserve natural resources, and combat climate change.

Lower risk of heart disease and stroke

Fruits and vegetables give our body the tools to fight cardiovascular disease.

Lower cancer risk

Eating red meat regularly increases the risk of colorectal cancer.

Preventing obesity and type 2 diabetes

Eating more greens and fibers helps us maintain a healthy weight which is a key factor in preventing diabetes and many other diseases.

Money savings

Excluding meat for one day of the week will also benefit your wallet.

Reduced carbon footprint

Eating less meat greatly lowers our personal carbon footprint because a lot of valuable land is used for agriculture which also results in massive carbon emissions.

3. Beginner Vegetarian Tips

There are many simple things you can do to make the transition to a plant-based diet easier.

Invest in products that will make your life easier

Instant pots and air fryers will take your new cooking adventures to a whole new level with the delicious flavor they provide. Not only do they make cooking easier and cut down cooking time, but they also help you save on your Duquesne utility costs.

Start with what you already eat

Chances are you already eat all sorts of meatless meals, like margarita pizza, tomato pasta or minestrone vegetable soup. Starting with those dishes will help you feel like nothing has changed.

Learn how to make it balanced and delicious

Combining protein and fiber at meals will help you feel fuller longer. Chewy foods like seared firm tofu, grilled mushrooms and nuts feel more filling and mimic the way you chew meat-which makes them a more satisfying substitution. Combine flavors and textures by complementing decadent and creamy ricotta gnocchi with crisp spring vegetables.

Stock a vegetarian pantry

As the saying goes, away from the eyes, away from the mouth. If you stock on vegetarian ingredients, there’s always something quick and easy you can make without putting too much thought. 

Start with recipes than experiment

Until you develop your own routine, follow recipes to ensure your meals will be as irresistible as the meaty food you’re used to. Make it fun by challenging yourself to try out a new recipe every week. Otherwise, you risk making a bland meal which leads many to give up entirely. Once you get the hang of it, you can start experimenting by making vegan versions of your favorite meaty meals.


Let’s be honest, becoming a vegetarian or vegan does involve a bit of a mental shift. But, introducing Meatless Mondays is really not hard and it can even be fun exploring new flavors each week. The important thing is to make changes at your own pace. There are so many different dietary labels out there, including vegan, plant-based, pescatarian, omnivore, vegetarian, and so on…but there is really don’t need to label yourself. You should also go easy on yourself if you slip as the last thing you should do is beat yourself up about it. You can eat a mostly plant-based diet, but still eat honey or be 99% vegetarian, with the occasional piece of fish. Listen to your body as it always tells us what kind of fuel it needs- it’s just that we often forget to listen to our inner voice due to all that noise around us.

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