Look through your menu recipes and choose a recipe that is popular.

Check off all the items in the ingredients list that are not vegan, for example, meat or fish, dairy, gelatin etc.

Veganizing Your Menu For Meatless Monday

Start substituting ingredients

• Cheese – vegan cheese (soy or rice based)
• Beef – veggie mock beef strips (usually seitan-based)
• Chicken – veggie mock chicken (usually gluten-based)
• Pork/bacon – veggie mock pork/bacon (usually soy-based)
• Sausages – there are many mock sausage versions on the market
• Sliced sandwich meat – a variety of mock veggie sandwich meats exist
• Butter – substitute oils or vegan margarine. For baking, solid coconut fat is a great choice and it is good for you in small quantities owing to its vitamin E content.
• Ice cream – try soy or rice substitutes
• Milk – try soy, rice, nut or oat substitutes. Water or juice will often substitute in baking.
• Eggs – there are many egg-substitutes on the market. Other ideas include pectin (for example, use pureed apple in cakes).
• Honey – try agave nectar or brown rice syrup.
• Gelatin – agar agar and pectin are good choices; sometimes banana or apple can substitute.

Try other alternatives if you detest meat substitutes

For some vegans, anything resembling meat is off-putting and undesirable. There are still choices! Try chunky cuts of vegetables in stews and stir-frys, try tofu or seitan for substance and texture.