Easy, meatless meals: healthy, delicious planet-friendly dishes

Whether you’re a vegetarian, a vegan, or just looking to explore healthy no-meat meals, eating more plant-based foods is not as hard as you might think. Here are ten ideas for easy meatless meals. They are simple to prepare and high in protein, ensuring you are not cutting corners on essential nutrients. Most can be made without a recipe too. Simply adjust the amounts for the number of people you are cooking for and freeze any leftovers.

Why choose meatless meals?

Besides tasting good, incorporating meatless meals into your diet has numerous benefits. They use simple ingredients that are packed with nutrients such as vitamins and minerals. By choosing plant-based proteins like beans, lentils, tofu and quinoa, you can reduce your intake of saturated fats and cholesterol, promoting heart health. Additionally, meatless meals can improve digestion due to their high fiber content.

Benefits of meatless meals

The benefits of meatless meals extend beyond health improvements. These meals are often more affordable, as plant-based ingredients typically cost less than meat.

They also contribute to a more sustainable environment by reducing greenhouse gas emissions and lowering the demand for water and land resources. Meat production is a big contributor to deforestation and harmful emissions. Skipping meat just one day a week is equivalent to taking a car off the road for five weeks. Go meat-free for two or more days a week, and the numbers really start to add up. 

By choosing easy meatless meals, you not only enhance your own health but also have a positive impact on the planet.

Tips for transitioning to meatless meals

Adding more plant-based foods into your diet can be seamless with a few practical tips. Start by incorporating one meatless meal a day or dedicating one day a week to being completely plant-based, such as Meatless Mondays. Experiment with familiar dishes by replacing meat with a plant-based protein such as beans, lentils or tofu. A good example is dishes that traditionally use mince, such as chili, spaghetti bolognese or lasagne.

Then, gradually introduce more vegetables, whole grains and legumes. Variety is key. Planning your meals ahead of time and keeping your pantry stocked with essential plant-based ingredients will also make the transition smoother. Lastly, explore various cuisines and cooking techniques to keep your meals exciting and tasty. Indian, Mexican and Mediterranean cuisines all have delicious meat-free meal options. 

Easy meatless meals for two

The meal ideas below can be adapted to any group size. Check the packaging of foods like rice and lentils for details of portion size and cooking times. The meals can also be customized with various herbs, spices and sauces. Even picky eaters and those new to plant-based eating are sure to find something they like.

If you are specifically looking for easy meatless meals for two, cooking together can be a fun way to explore new recipes and flavors. You can create delicious, healthy dishes that cater to both your and your partner’s tastes and preferences, all while spending quality time together.

Dishes like stuffed bell peppers, mushroom and spinach frittata, or chickpea and spinach curry are good for sharing and require minimal effort. These meals are also simple to portion. This helps to reduce food waste and ensures fresh, satisfying dinners. If you do have leftovers, put them in the freezer, or enjoy a rerun the following evening. Some dishes, like curry, taste even better the next day.

1. Quinoa and black bean salad

Quinoa is a protein powerhouse. When combined with black beans, it makes a healthy and filling salad. Toss cooked quinoa with black beans, corn, diced tomatoes, red onions and avocado. Dress with lime juice, olive oil, cumin and cilantro (coriander) for a refreshing, protein-packed meal.

Short on time? Prepare twice the quantity of this salad, minus the avocado. Use it to stuff bell peppers later in the week (see below). 

2. Chickpea and spinach curry

Chickpeas are a fantastic source of protein and fiber. Simmer cooked chickpeas in a rich tomato sauce with spinach, garlic, onions and your favorite curry spices. The curry should be thick and the flavors blended, about 20-30 minutes. Serve with brown rice or naan bread for a satisfying and super easy meatless meal.

3. Lentil soup

Lentils are another excellent protein source. Fry off finely chopped onions, garlic, carrots and celery. Add diced tomatoes, vegetable broth and lentils. Simmer until the lentils are soft and the soup is thick. Season with thyme, bay leaves and a splash of balsamic vinegar for added depth of flavor. A great cold-weather option. 

4. Tofu stir-fry

Tofu is a versatile, high-protein ingredient and a standby for easy meatless meals. Part of the reason for this is that tofu absorbs the flavors of the ingredients it is cooked with. Marinate the tofu in soy sauce, minced ginger and garlic. Marinating overnight is best, but even 30 minutes will do. Stir-fry with a mix of colorful vegetables like bell peppers, broccoli and snap peas. Serve with brown rice or noodles.

5. Stuffed bell peppers

Preheat the oven to 390F / 200C. Slice bell peppers in half and roast them in the oven for 20-25 minutes or until they start to blister. While the peppers are cooking, cook the quinoa and mix with black beans, corn, diced tomatoes and spices. Stuff the peppers and return to the oven until the filling is warmed through, about 10 minutes. Top with a sprinkle of cheese or a dollop of guacamole for extra flavor.

6. Veggie burger

Veggie burgers are a delicious alternative to traditional meat burgers. Combine black beans, a handful of oats, onions and spices. Form into patties and let rest for 10 minutes. Fry the burgers on medium-high heat until crispy and serve on whole-grain (gluten-free) buns with your favorite toppings.

Tip: Roughly mashing the black beans and adding half a mashed ripe avocado can help the veggie burgers stick together. You won’t need to add eggs, keeping the burgers vegan.

7. Eggplant parmesan

Toss slices of eggplant (aubergine) in breadcrumbs and bake them in the oven at 390F / 200C until golden brown, about 30 minutes. Layer with tomato sauce and mozzarella cheese, then return to the oven for about 20 minutes until bubbly. Serve with a side of whole-grain pasta or a fresh salad.

8. Greek salad with hummus

Think warm weather, think Greek salad. Loaded with cucumbers, tomatoes, red onions, olives and feta cheese, Greek salad is refreshing and nutritious. Pair it with a generous serving of hummus and whole-grain pita bread for added protein.

9. Mushroom and spinach frittata

Eggs are a great source of protein, and frittatas are a fantastic way to incorporate them into a meal. Sauté mushrooms and spinach in a large frying pan, then pour beaten eggs over them. Cook until set and serve warm.

For a more substantial version of this easy meatless meal, add cooked potatoes and bell peppers and turn the frittata into a Spanish omelet. 

10. Edamame and brown rice bowl

Edamame is rich in protein and pairs well with brown rice. Top a bowl of cooked brown rice with steamed edamame, avocado and grated carrots. Finish with a drizzle of soy sauce or a peanut dressing for a balanced and delicious meal.

Easy meatless meals everyone can enjoy

Easy meatless meals are versatile and can cater to a wide range of taste preferences and dietary needs. From hearty salads and flavorful stir-fries to comforting soups and satisfying grain bowls, there is an easy meatless meal for everyone. By experimenting with the ideas given here, and adding your own ideas as you discover what you like, you can enjoy a variety of healthy, high-protein meals that also benefit the planet in a big way.