Meatless Monday Meal Prep | Intuitive Eating

Let me give you a little back story about me. I’ve always been a meat eater but I often do spiritual fasting where I will give up meat for a period of time. Always the first 21 days of the year and typically 40 days for lent. I’ve also participated in Meatless Mondays for quite awhile. 

These periods of commitment have allowed me to “Reset” my body and reduce the amount of meat consumption over time. My goal with these breaks were to hopefully play a role in reducing demand. The Environmental Defense Fund says if everyone were to give up meat for one meal a week it would be like taking 500,000 cars off of the road due to pollution caused by animal agricultural.

At the beginning of this year I revisited my routine 21 day meatless fast. When I tried to add meat back into my diet it actually made me sick! I then lived a flexitarian lifestyle for about 3 months. 

I intended to keep this up for the long haul but with my active lifestyle my body was showing signs that it needed to continue with a normal addition of meat in my diet.

Listening to the body is what intuitive eating means to me. I still go meatless for resetting and discipline occasionally but I believe listening to the signs my body shares in determining what I eat has made the greatest difference!

If you’re looking for meatless Monday ideas, check out my recent video and the recipes listed below!


Oat Milk


  • 1 cup old fashioned

  • 3-4 cups water, depending on how thick you like your milk


  • Soak the oats in cold water overnight or soak the oats in hot water for at least 20 minutes. This is not necessary. If you're in a rush skip the soaking all together.

  • After soaking, drain the oats and wash them (discard the soaking water). Blend the oats with 3 to 4 cups of water (750 ml to 1 liter). Serve/store the milk or strain the milk using a cheesecloth, a strainer or a nut milk bag

  • Store in a sealed bottle/container in the fridge for up to 5 days.

Banana Oat Muffins


  • 1 banana, mashed

  • 1 egg

  • ½ teaspoon vanilla

  • ¼ cup honey

  • 1 teaspoon cinnamon

  • ¼ teaspoon salt

  • ½ cup Greek yogurt

  • 1 cup milk

  • 1½ cup oats


  • Preheat oven to 350ºF

  • In a medium-sized bowl, mash a ripened banana until mostly smooth.

  • Add egg and stir

  • Add vanilla, honey, cinnamon, salt, and Greek yogurt, and mix. Then stir in oats, then finally, stir in milk.

  • Fill each cup of a six-cup muffin tin a quarter of the way full. 

  • Bake 30 minutes.

  • Allow to cool for 5 minutes. 

Spinach and Roasted Red Pepper Curry Chick Peas


  • 1 can chickpeas, cooked

  • 1 large red bell pepper, chopped

  • 1 large tomato, chopped

  • 1 1/2 cup almond milk (or whichever you prefer)

  • 1 tbsp paprika

  • 3 tbsp nutritional yeast flakes

  • 2 tsp curry powder

  • 2 tbsp olive oil

  • 2 cups spinach

  • 1/2 large onion, chopped

  • salt and pepper to taste


  • Bake the red peppers and 3/4 of the tomato at 400 degrees for about 20 minutes or until slightly charred.

  • While those are roasting, in a medium pan sauté the spinach and onion in olive oil.

  • Transfer the roasted peppers and tomatoes into a blender then add in almond milk, paprika, curry powder and nutritional yeast. Blend until smooth.

  • In a large pot add in the red pepper blend, sautéed onions and spinach, remaining chopped tomatoes and cooked chickpeas. Combine well and simmer for about 10 minutes. Add salt and pepper to taste.

Enjoy :)

Vanessa.Michele | Creative Wellness Entrepreneur. Yoga & Meditation Instructor. Reiki Practitioner| Welcome to my life!