BUILD A MEAL
How to make quick, easy vegan and vegetarian meals.

DON’T STRESS

—you don’t have to be a master chef to create mouthwatering vegetarian dishes in the kitchen. With just a few simple steps and easy-to-find ingredients, you can serve up meals that will have all your friends begging for seconds.
How to make quick, easy vegan and vegetarian meals, including a veggie burger.
Ring it in
Try raw red onion, or lightly sauté white onions for added flavorflavour.
Spice it up
In addition to ketchup, try BBQ sauce, vegan mayo, and spicy mustard.
Add some green
Crisp lettuce adds texture and vitamins. Also try sauerkraut, cabbage, and baby greens.
Grill with skill
Grill your veggie burger in oil with garlic for the best flavorflavour. Keep covered for a juicy patty.
Grill with skill
Grill your veggie burger in oil with garlic for the best flavorflavour. Keep covered for a juicy patty.

BUILD
A
BURGER

THERE ARE SO MANY OPTIONS

TRY THESE MEALS TO SPICE IT UP!
How to make quick, easy vegan and vegetarian meals, including hummus.

HUMMUS WRAP

More veggies!
Try cucumber, kale, onions, peppers, and more!
Add zip
with hot sauce or salad dressing, or sweeten the deal with raisins or currants.
Hummus comes in a variety of flavorsflavours: herb, garlic, jalapeño, and more!
How to make quick, easy vegan and vegetarian meals, including a veggie pizza.

PIZZA

For extra flavorflavour,
use marinara tomato sauce.
No vegan cheese?
Pizza is great cheeseless too.
Also try pineapple, spinach, banana peppers, or veggie pepperoni.
The sky is the limit!

WE'RE JUST GETTING STARTED

HOPE YOU'RE HUNGRY!
How to make quick, easy vegan and vegetarian meals, including a mega salad.

Mega Salad

Experiment with different dressings from balsamic vinaigrette and vegan caesar to italian!
Try peanuts, walnuts, and almonds.
For a flavorfulflavourful twist, top with pomegranate, sesame, or flax seeds.
Get creative with seasonal vegetables. Try adding jicama, broccoli, or radishes.
Beans add substance, texture, flavorflavour, and protein.
How to make quick, easy vegan and vegetarian meals, including a veggie stir-fry.

Veggie Stir-fry

For added flavorflavour,
top with chili peppers or nutritional yeast.
Throw garlic in
with peppers, broccoli, spinach, onions, and spices.
For a boost
of protein, try tofu, tempeh, or seitan.
Bok choy is super healthy. Also try japanese eggplant.
It’s delicious.

Want more?

We got you covered!
How to make quick, easy vegan and vegetarian meals, including a veggie burrito.

Burrito

Kick it up!
Add chili peppers to fresh salsa for some heat.
Avocado, sautéed onions, corn, and vegan cheese
go great
in a burrito.
Mix it up! Try black beans, pinto beans, or meatless chicken strips.
How to make quick, easy vegan and vegetarian meals, including spaghetti.

Spaghetti

Bulk it up
with veggie meatballs, tofu, tempeh, or beans.
Easy vegan parmesan: 1 cup walnuts, 1 cup nutritional yeast, 1 tsp sea salt. Throw ingredients in food processor and voila!
Experiment with bowtie pasta, wheat noodles, and dairy-free ravioli.
Gluten-free? Try brown rice or quinoa pasta.

You deserve a treat!

Tasty and good for you!
How to make quick, easy vegan and vegetarian meals, including a smoothie.
How to make quick, easy vegan and vegetarian meals, including a smoothie.

SMOOTHIE

Ripe bananas add a smooth, creamy texture.
For the base, try soy, rice, or almond milk. For a sweet treat, add OJ or pineapple juice.
Try frozen berries- they cost less, keep longer, and chill the smoothie.
Invest in a good blender and add flax seeds or protein powders for more nutrition.

NOW YOU KNOW...

A FULL WEEK’S WORTH OF HAPPY, HEALTHY MEALS!
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