Meatless Monday: Breakfast and Lunch

Were you tempted to try the meatless Monday suggestions from June 11? Well, if last time was a success, you’ll love these breakfast and lunch recipes. If you weren’t quite sure, try these simple solutions to help ease you into having a vegetarian day each week. I’ve mentioned how you need complementary protein, that marriage of grain with egg, dairy, pulse (lentils, split peas and the like), beans, nuts and seeds with your meatless meals.

It’s easy to do a meatless breakfast. Very few of us have time for a full cooked breakfast with bacon, sausage and eggs on weekdays.

Yogotherm Yogurt Incubator

Yogotherm Yogurt Incubator is available at or Lehman’s in Kidron, Ohio.

In the past, I suggested a smoothie for breakfast. It’s easy, simple and quick to make.  Yoghurt forms the base, and it is a really versatile ingredient for people who are wanting to eat a less-meat reliant diet.  It’s low-fat and is a good source of calcium. That makes it an important part of a diet for the very young and those of us women who are entering our ‘mature’ years and needing to cherish our bone density.

For families it is worth investing in a yoghurt maker; it’s much more cost effective.  Make a natural yoghurt and you can then use it in salad dressing, on your breakfast granola, with fruit or jam as a light dessert.

Meatless Monday Simple Breakfast
As the weather is turning warmer, plan for a light, refreshing breakfast that will start your day with plenty of long-lasting protein.

Toast 2 slices of wholemeal bread, and top with tahini (sesame spread). Mix a small pot (3 oz) of natural yoghurt with a half-cup to a cup of blueberries, raspberries, wild strawberries or whatever seasonal fruit you prefer. Quick to make and eat, and you’re off to your day. (Mix yoghurt and fruit for the family at night and store in glass bowls, ready to portion in the morning.)

Boxing Up Lunch

Lehman’s Gourmet Southern-Style Peanuts are available at or at Lehman’s in Kidron, Ohio.

I find that in warmer weather we may eat smaller portions but we tend to nibble more often.  When you box up your lunch make sure that you pack in a mid-morning snack of some of your favourite nuts – 3 brazil nuts give you your daily allowance of selenium. Bag up a little mix to snack on if you get peckish around 11am.

It’s defintely sandwich weather. My personal favourite is a whole-meal bread with hard or soft goat’s cheese and chopped sundried tomato. Goat’s cheese is more easily digestable than cow’s milk cheese, low in fat and has a goodly measure of protein.

Another winning combination is sliced avocado with windowsill-grown alfalfa sprouts. Sprouting alfalfa, mustard, mung or aduki beans is incredibly easy. Within four days you have fresh salad sprouts to liven up sandwiches and lettuce salads.

Add some fruit or a granola bar to fill any empty spaces, or for a snack later in the afternoon.