BUILD A MEAL

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.
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.
BUILD A BURGER

NEED MORE OPTIONS?

TRY THESE MEALS TO SPICE IT UP!

HUMMUS WRAP

Add zip with hot sauce or salad dressing, or sweeten the deal with raisins or currants.
More veggies! Try cucumber, kale, onions, peppers, and more!
Hummus comes in a variety of flavorsflavours: herb, garlic, jalapeño, and more!

VEGGIE PIZZA

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

STILL HUNGRY?

WE’RE NOT JUDGING—TRY THESE:

MEGA SALAD

Experiment with different dressings from balsamic vinaigrette and vegan caesar to italian!
For a flavorfulflavourful twist, top with pomegranate, sesame, or flax seeds.
Try peanuts, walnuts, and almonds.
Get creative with seasonal vegetables. Try adding jicama, broccoli, or radishes.
Beans add substance, texture, flavorflavour, and protein.

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.

WE’RE NOT DONE YET!

AND WE KNOW YOU’RE NOT MAD ‘BOUT IT.

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.

SPAGHETTI

Easy vegan parmesan: 1 cup walnuts, 1 cup nutritional yeast, 1 tsp sea salt. Throw ingredients in food processor and voila!
Bulk it up with veggie meatballs, tofu, tempeh, or beans.
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!

SMOOTHIE

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.
Ripe bananas add a smooth, creamy texture.
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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