7 Delicious Meals for Meatless Mondays

It's a common misconception among dieters that eating beef is unhealthy and fattening. That doesn't have to be the case if you stick to lean cuts of meat, like sirloin, T-bone, top loin, or tenderloin, for example, which are lower in saturated fat. An even better way to reduce saturated fat in your diet, however, is to go meatless at least one day a week. The idea of Meatless Mondays has been around for awhile to help people reduce their meat consumption and improve their overall health and the health of the environment, and we're all for it on the South Beach Diet. Whether you choose a meatless meal based on beans, eggs, tofu, or another soy protein, plant-based eating will help reduce your risk of cancer, cardiovascular disease, diabetes, and other obesity-related diseases.

Black Bean and Goat Cheese Tostadas

If you're looking for a quick and easy meatless meal to prepare on a Monday or any other night, this Mexican-inspired dish is guaranteed to make you say Olé! The garlicky black beans pair well with the creamy reduced-fat goat cheese and toasted whole-wheat tortilla. Prepare an extra batch of these cheesy tostadas for a satisfying brown-bag lunch the next day.

Ginger Tofu Salad

This delicious tofu salad combines the flavors of fresh ginger and soy sauce and is brimming with colorful vegetables, such as bell peppers, scallions, and cucumber. The addition of edamame gives you an extra boost of protein, which will help keep you feeling fuller longer and prevent cravings.

Whole-Wheat Penne with Eggplant and Ricotta

In the mood for a comforting bowl of pasta? Here penne is tossed with a rich, creamy sauce made from part-skim ricotta cheese, diced tomatoes, minced garlic, and balsamic vinegar. Eggplant replaces any meat. Be sure to use whole-wheat penne pasta for the healthiest dish.

Mediterranean Vegetable Sandwiches

These hearty sandwiches are reminiscent of a panzanella salad, but the bread is a whole-wheat pita. The crunchy cucumbers, juicy red tomatoes, and savory Kalamata olives are a great addition to the protein-packed garbanzo beans and tasty spinach. Cumin and cayenne pepper perk up the filling.

Asian Marinated Tofu and Eggplant with Rice

Vegetarians and meat-eaters alike can appreciate the versatility of tofu. An excellent source of soy-based protein and iron, tofu lends itself to a variety of delicious, healthy recipes. In this hearty main dish, it is marinated in minced garlic, fresh ginger, soy sauce, and sesame oil. The eggplant's meaty texture is a great substitute for chicken, beef, or seafood.

Seared Tempeh and Three-Bean Salad

This colorful and flavor-packed bean salad provides an excellent source of meatless protein, fiber, vitamins, and essential minerals. The antioxidant power of beans can help lower your cholesterol and improve your blood pressure levels. A dressing of fresh lemon juice, soy sauce, Dijon mustard, and extra-virgin olive oil provides a piquant kick. This recipe is so versatile, you can use whatever beans and vegetables you have on hand.

Grilled Tomato, Arugula, and Feta Cheese Pizzas

If you're a fan of thin-crust pizza, this recipe has your name on it. Whole-wheat tortillas are the "crust" in this dish. Grill them on a grill pan or an outdoor grill until they are slightly brown and crunchy. The topping of plum tomatoes, fresh basil, garlic, creamy feta, and spicy arugula make these individual pizzas simply irresistible.

7 Delicious Meals for Meatless Mondays

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