Lenten Meal Planning and Recipes

For many Catholic families, the Lenten season is marked by sacrifice. Traditionally, participants will choose to give up something of indulgence, such as desserts, alcohol, or even television. In addition to this sacrifice, many families choose to refrain from eating meat on Fridays. For those who already maintain a vegetarian diet, this may seem incredibly easy. However, for those who prefer chicken or beef as their primary source of protein, the idea of a completely meat-free day may seem daunting. With a little planning—and a little help from your local Foodtown grocery store—meatless Fridays can be easy and tasty!

A Lenten Shopping List for Meatless Fridays

Fresh and Frozen Seafood

  • Fish filets or steaks
  • Crab Legs
  • Shrimp
  • Scallops
  • Canned or packaged salmon or tuna
Seafood Alternatives

Pantry Proteins

  • Lentil
  • Dried or canned beans, such as garbanzo, pinto, or kidney
  • Nuts
  • Oatmeal
  • Nut Butter, such as peanut or almond
  • Seeds, such as chia or sunflower
  • Quinoa
  • Whole Grain Breads
Pantry Protein Alternatives

Dairy

  • Yogurt
  • Milk or Milk Alternatives
  • Eggs (if you choose to eat eggs)
  • Cheeses – shredded, sliced, or by the block
Protein Rich Dairy Alternatives

Produce Aisle Proteins

  • Edamame
  • Leafy greens, such as kale and spinach
  • Hummus
  • Tofu
  • Tempeh
  • Seitan
Produce Alternatives

Lenten Meal Plans for Fridays

Once you’re stocked with a versatile selection of meatless proteins, planning meals will be much easier and more appetizing. Here are some sample menus to get you started.

Lenten Breakfasts

  1. Energy-Boosting Oatmeal—Every bite of oatmeal offers a satisfying spoonful of protein, making it a great way to start your day. Try overnight oats for a quick grab n’ go meal in the morning. This Almond Butter Banana Overnight Oatmeal from Evolving Table offers the added protein of almond butter, chopped almonds, and almond milk.
  2. Protein-Rich Frittata—While a bacon or sausage frittata is certainly tasty, veggie varieties are just as satisfying. Made with protein-rich ingredients, this Spinach and Goat Cheese Frittata from Jessica Seinfeld is a flavorful Lent-friendly option.

Lenten Lunches

  1. Quinoa Salad—Boasting 8 grams of protein per cup, quinoa keeps you feeling full and satisfied, especially when tossed with nutritious beans and vegetables. Try this Mediterranean-style Quinoa Salad from Cookie and Kate for a flavorful lunch that will keep you going through the afternoon.
  2. Chickpea Salad—Mashed chickpeas offer a texture very similar to chicken salad, meaning you won’t even miss meat during lunchtime! Try this tasty Apple Walnut Chickpea Salad Sandwich from Where You Get Your Protein.

Lenten Dinners

  1. Fresh Fish with Hearty Grains—There’s no denying that fresh fish is packed with protein. Pair it with a pantry protein for a completely satisfying meal that the whole family will love—like in this recipe for Cuban Halibut with Black Bean & Orange Quinoa, from Clean Eating Magazine.
  2. Meat-Free Tacos—These Vegan Lentil Walnut Tacos from Vegan Heaven look almost identical to ground beef tacos and are just as delicious. Lentils and walnuts come together to create a meat-like texture, while offering the protein needed for an energized evening.

Prepare for Lent with Help from Foodtown

Why rely on pizza delivery every Friday of the Lenten season? There are plenty of protein-packed ingredients that make for tasty meat-free Friday meals. Stock up on everything you need without breaking the bank by planning a visit to your nearest Foodtown grocery store.

It’s Smart! to plan ahead and prepare for Lent with Foodtown. Don’t forget to browse our Weekly Circular for savings and discounts. You may also shop online (where available) for the convenience of home grocery delivery or in-store pickup.