You’ve probably heard that participating in Meatless Monday is beneficial for your health and the environment. The worldwide initiative, developed by the Center for a Livable Future and Johns Hopkins Bloomberg School of Public Health, encourages people to skip meat one day a week to lower disease risk, combat obesity and shrink their carbon footprint.
But joining Meatless Monday can do more than slim your waistline and reduce your ecological impact; it can also protect your budget.Meat tends to be pricier than fruits, vegetables and many plant-based proteins. Dropping meat for one day a week can teach you smart ways to stretch your grocery dollars.
Here are 10 straightforward substitutions you can use starting today.
*Prices reflect local averages and may differ by area.
1. Tofu instead of Chicken Breast
Tofu is among the most adaptable meat alternatives. Produced from coagulated soy milk, it has a soft texture and mild flavor, which makes it easy to adapt to numerous dishes. Grill it, pan-fry it, bake it, coat it in breadcrumbs or top it with sauce — or press it to make it denser and chewier. You can prepare tofu to emulate chicken, fish, pork and more, so it works in a wide variety of recipes. It’s low in calories, contains no cholesterol, and provides protein, iron and calcium.
Recipes to try:
Cost savings:
Tofu costs about $1.82 per pound compared to chicken breast at around $3.29 per pound.
2. Tempeh in Place of Mahi-Mahi
Tempeh is made from cooked, fermented soybeans and offers a firmer, meatier bite than tofu. It can also be gentler on digestion than some other protein alternatives like beans. It’s a good source of fiber, protein, antioxidants, calcium and iron.
With a mildly sweet, nutty flavor, tempeh can be baked, grilled, stir-fried and more, absorbing the flavors you cook it with.Used cleverly, it can be similarly priced or even less expensive than certain meats by the pound — and it’s a healthier choice.
Recipes to try:
Cost savings:
Tempeh runs about $3.98 per pound, while mahi-mahi is roughly $14.99 per pound.
3. Textured Vegetable Protein as Bacon
Also derived from soy, TVP comes in flakes, chunks and nuggets. It’s inexpensive, protein-rich, and can imitate everything from stewed beef to bacon bits.Because it’s dehydrated, it soaks up seasonings and sauces well. Approximately 2 cups of dried TVP rehydrates to the equivalent of about a pound of bacon or ground beef.
Recipes to try:
Cost savings:
Two cups of dry TVP cost about $1.09 per pound (Bob’s Red Mill TVP), while bacon is around $5.74 per pound.
4. Seitan as a Pork Alternative
Seitan is produced from wheat gluten, so avoid it if you’re gluten-intolerant. It’s low in cholesterol, carbs and calories, while being high in protein. With a savory profile and satisfying, meaty texture, it’s excellent in Asian dishes and works well as a pork substitute.It’s also straightforward to prepare. And for the record, it’s pronounced “say-TAN,” not like the dark figure!
Recipes to try:
Cost savings:
Two cups of dry vital wheat gluten cost about $1.53, whereas pork prices are near $2.63 per pound.
5. Lentils Instead of Ground Beef
Rich in fiber, protein and magnesium, lentils are filling, simple to prepare and make an excellent substitute for ground beef.They’re available in many colors and textures, fitting both hot and cold recipes. For a satisfying, versatile, and inexpensive meat alternative, keep some lentils on hand.
Recipes to try:
Cost savings:
Dry lentils cost about $0.24 per cup, while ground beef is roughly $3.59 per pound.
6. Black Beans and Chickpeas for Chili
There are so many beans and legumes that we could make a separate list for them. High in protein and fiber, they’re perfect in chili, salads, patties and more.Start with black beans, kidney beans, chickpeas and pinto beans, then explore lesser-known varieties like adzuki beans.
Recipes to try:
Cost savings:
Dry black beans cost about $1.99 per pound and canned chickpeas are around $0.80 per pound. Ground beef, by comparison, is $3.59 per pound.
7. Walnuts to Bulk Up Burgers
Powerful in nutrients, nuts add a meaty texture to vegetarian burgers, loaves and more.They also provide fiber, vitamins, minerals and heart-healthy fats that help reduce LDL (bad) cholesterol. Because nuts can be calorie- and fat-dense, alternate nut-centric dishes with lighter options for balance. These recipes typically use only ¼ to ½ cup of nuts per portion, keeping costs and calories reasonable.
Recipes to try:
Cost savings:
Chopped walnuts are about $1.85 per cup, while ground beef costs $3.59 per pound.
8. Eggplant as Meatballs
With rich flavor and texture, eggplant serves as a delicious stand-in for beef.Use it for meatballs, burgers or pasta dishes like eggplant parmesan. It’s high in fiber and antioxidants, which support heart and brain health.
Recipes to try:
Cost savings:
Eggplants cost about $1.79 each, compared with a pound of ground beef at $3.59.
9. Mushrooms as Steak
Mushrooms are a strong meat alternative due to their earthy flavor and robust texture. They’re nutrient-dense, often less expensive than processed meat substitutes, and low in calories. They don’t pack as much protein as some other options on this list, but they’re great in pot pies, chopped into a salisbury-style steak or used as a portobello “steak” burger.
Recipes to try:
Cost savings:
Two portobello caps, costing about $3.69, can replace a steak priced at $6.13 per pound.
10. Cauliflower as Taco Meat
Cauliflower isn’t the richest protein source, but it’s a fantastic complement to the other swaps on this list.Turn it into mashed potatoes, cauliflower rice or even pizza crust to enhance nutrition and cut carbs. Or get creative and use it as a meat substitute in tacos, stir-fries or meatballs.
Recipes to try:
Cost savings:
A head of cauliflower is about $2.79 versus $3.95 per pound for ground beef.
