Categories Nutrition, Recipes

How Meatless Monday Benefits You + 1 Recipe To Get You Started

Meatless Monday have so many benefits. For your health, for Mother Earth, and for your wallet too! Get started with this yummy recipe!

I’ve been a fan of the Meatless Monday movement ever since I started my health & wellness journey… It’s crazy to think that back on 2011 when nobody was talking too much about a plant-based diet (less so in Latin America), I was that girl talking about “Meatless Monday“. About what? Not eating meat on a Monday? But, why?

People were so intrigued and had so many questions. But also something magical happened, they wanted IN!

As my career as a holistic nutrition & health coach grew, so did my followers and the reach I could have with the message. I started doing health talks about it, being super vocal about Meatless Monday’s facts on my social media, going on radio and Tv. to explain the whole concept –and benefits– of ditching meat once per week. Getting that ball rolling on my community was an amazing experience for me.

So Candy, why Meatless Monday? you may ask

My people from (pioneers of the movement) explain it better “On average, Americans consume 8 ounces of meat per day – 45% more than the USDA recommends. Going meatless once a week can reduce your risk of chronic preventable conditions like cancer, cardiovascular disease, diabetes, and obesity. It can also help limit your carbon footprint and save precious resources like freshwater and fossil fuel”.

And WHY on Mondays?

Well, it’s been proven that Monday is the BEST day to start any activity, event or action to give you better chances of success. Monday is the beginning of the week, making it the perfect time to reevaluate our choices and set our intentions for the coming days… and not to mention that over the weekend the shenanigans are REAL Lol. Let’s just say that over the weekend we tend to let loose a little bit more (hey, nothing wrong with that!), which makes Monday the perfect day to get back on track and give our bodies that VERY NEEDED gentle cleanse to help flush out all the weekend’s craziness.

How It Benefits YOU (5 Ways)

  1. Longer and healthier life: It’s no secret the health benefits of a plant-based diet and how it can help us stay in shape since it is a great source of fiber (which animal products DON’T HAVE). Fiber makes us feel full with fewer calories, ie. lower calorie intake and less overeating… hallelujah!
  2. Reduce cancer risk: So many studies out there have proven that diets high in fruits and vegetables can reduce cancer risk. Red meat consumption has been linked to colon cancer for ages!
  3. Reduce type 2 diabetes risk: And not to mention that you can definitely reduce your risk of type 2 diabetes with a plant-based diet (especially if you have diabetes history in your family).
  4. Benefits your wallet: Duhhhh, this one is self-explanatory. Not only will you save money when you eat less crappy/processed foods and meat, but you will also save a HUGE amount of money on health care bills.
  5. Saves water: Raising animals as livestock have huge demands of water, way more than what’s needed to cultivate vegetables or grains. An estimated 1,800 to 2,500 gallons of water go into a single pound of beef. Can you believe that?!


No, but really…

I promise you that doing just ONE DAY per week is not a big hassle, and it will help you develop a new relationship with your food that you could not even think possible. It will make you more appreciative of the options you have, and help you develop your creativity in the kitchen (even if cooking is not your thing).

Make sure you include TONS of veggies and leafy green on your Meatless Monday, as opposed to loading on carbs and meatless processed foods. Eat as close to Mother Nature as possible and fill your plate with lots of colors, I promise you, you’ll start feeling lighter, more energetic, your skin will start glowing!


quinoa salad recipe

And because I want you benefiting from doing Meatless Monday ASAP, here’s one of my all-time “go-to” recipe, which I do pretty much on a weekly basis.


  • 1⁄2 cup dry quinoa
  • 1 cups of water
  • 1⁄2 small onion, chopped (you can use it in powder version too!)
  • 1 medium red pepper, chopped
  • 1 medium carrot, chopped or grated
  • One small cucumber (or 1⁄2 if using a big one), chopped
  • A small handful of cilantro or parsley, chopped (you can use it dry version too!)
  • 1 tbsp olive oil Juice of one fresh lemon, or 1 tbsp apple cider vinegar
  • Salt to taste


Bring the quinoa and water to a boil in a medium pot and then reduce the heat to a simmer and let cook for 10-15 minutes, or until water is absorbed and quinoa is fluffy. It should be tender, but not mushy.

Drain any liquid remaining in the quinoa (if any) with a colander and let it cool (when doing quinoa salad, if the quinoa used is still warm, the recipe will not come out properly). After quinoa is cooled, toss everything together in a large serving dish.

Serve at room temperature with fresh lemon juice/apple cider vinegar and salt to taste. Enjoy!

Did I get you all pumped to try Meatless Monday, let me know in the comments?

Xo, C

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3 thoughts on “How Meatless Monday Benefits You + 1 Recipe To Get You Started”

  1. Este plato me encanta!

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