Veggie Blog

Last resource check: October 15, 2026. Offers, eligibility and shipping rules can change. This article is independent editorial content from Veggie-Blog.com and is not sponsored or endorsed by PETA.

A free sticker is fun, but a free resource that helps you plan a meal, understand food labels or introduce a child to plant-based eating can be much more useful. This post began in 2007 as a short note that peta2 was giving away a free DVD, information and stickers, together with a link to a worksheet for tracking daily nutrients. That giveaway is long over and the worksheet link no longer works. Rather than sending you to an expired offer, this updated guide points to official pages that currently offer practical materials, plus a new printable worksheet made for Veggie-Blog readers.

The best option depends on what you want: a beginner-friendly vegan guide, meal ideas, teaching materials or something to print right away. Some PETA resources can be read online anywhere, while physical booklets and stickers are limited to certain countries.

1. Get PETA’s free vegan starter guide

PETA currently offers a free vegan starter guide, a 22-page magazine with recipes, nutrition information and practical tips for plant-based eating. The same page links to PETA’s online How to Go Vegan guide, so you can start reading without requesting anything by mail.

Official resource: PETA’s Free Vegan Starter Kit

According to the page’s frequently asked questions, PETA sends printed literature only to addresses in the United States, Canada and India, and requests are processed within four to six weeks. If you live elsewhere, the page lists PETA’s international organizations (for example PETA U.K., PETA Germany and PETA Australia) for regional resources.

What will you find? Expect an introduction to everyday vegan meals, simple swaps for dairy and eggs, recipes and nutrition basics. It is a starting point rather than a personalized nutrition plan, and you don’t need to become vegan overnight to find useful meal ideas in it.

Is the starter guide really free?

PETA describes it as free. Before submitting personal information, read the request form, its privacy notice and any e-mail or text-message settings. You can also use the online guide without ordering a printed copy.

2. Browse free vegan recipes and PETA’s two-week meal plan

If your immediate challenge is deciding what to eat, a recipe collection is often more helpful than merchandise. PETA publishes a two-week sample vegan meal plan with breakfast, lunch, dinner and snack ideas for each day. It is a useful way to discover dishes and ingredients you haven’t cooked with before.

Treat any sample menu as inspiration: portion sizes, allergies, availability, budget and nutritional needs vary. You can swap beans for lentils, tofu for another protein, or seasonal vegetables for expensive produce. The important skill is learning to put together satisfying, varied meals you will actually enjoy.

Three easy starting combinations:

• Breakfast: Oats made with fortified plant milk, topped with fruit and walnuts or chia seeds.
• Lunch: A chickpea-and-vegetable wrap with hummus and a piece of fruit.
• Dinner: Bean chili with brown rice and a colorful salad with a citrus dressing.

These are Veggie-Blog’s own meal suggestions, not PETA’s recipes.

3. Find free TeachKind materials for classrooms and home educators

Teachers and homeschool families looking for printables can explore TeachKind’s free materials page. TeachKind is PETA’s humane education division. It offers lessons, reading-comprehension worksheets, debate kits, humane science resources and printable activities for grades K–12.

Not every resource is about food or nutrition, so choose materials that fit the topic and the students’ ages.

Eligibility: physical materials are ordered through a form for teachers and home educators. TeachKind asks teachers outside the U.S. and Canada not to use that form and to choose its free online resources instead; elementary teachers abroad can request its “Share the World” kit, which ships internationally. A general reader without a classroom or homeschool should not expect to receive physical classroom materials.

For families, possible activities include talking about what animals need, exploring how food choices are made, drawing an animal-friendly meal and practicing reading ingredient labels. For younger children, focus on curiosity and kindness rather than strict nutrition rules.

4. Can you still get free PETA stickers?

Yes, in some countries. PETA’s page 8 Ways to Help Animals Using Stickers includes an order form for a free supply of animal rights stickers. On our last check, PETA said it could send these only to addresses in the U.S. and Canada, while supplies last. Readers elsewhere can check the PETA organization in their own country.

Order only through PETA’s own page. Don’t give personal information to third-party giveaway sites promising guaranteed free items.

Also remember that PETA stickers are PETA’s designs. Don’t copy or redistribute their artwork as your own free download without permission. The printable worksheet below belongs to Veggie-Blog and is not official PETA material.

5. Download a free plant-based food and label-reading worksheet

To replace the broken worksheet link in the original 2007 post, we made a new, independent two-page printable PDF: Plant-Based Food & Label Detective. It suits curious adults, teens or a guided family activity, and you can print it without signing up for anything.

Free download: Plant-Based Food & Label Detective worksheet, A4 (PDF, 2 pages) | US Letter version (PDF, 2 pages)

The worksheet helps you:

1. Sketch a plant-based breakfast, lunch, dinner and snack.
2. Check for variety: protein-rich foods, vegetables and fruit, whole grains and sources of unsaturated fats.
3. Remember to plan a reliable source of vitamin B12 and to check calcium, iron and omega-3 sources.
4. Practice spotting animal-derived ingredients on packaged-food labels.
5. Set one realistic food-shopping or cooking goal for the week.

What it is not: a diet prescription, a substitute for personal medical advice or a PETA publication. It does not calculate how much of each nutrient anyone needs. If you have a medical condition, a restrictive diet, pregnancy-related needs or questions about supplements, ask a qualified health professional.

How to use the printable in 15 minutes

First, write down one breakfast, one lunch and one dinner you already like. Try to identify a protein-rich food, a grain or other starchy ingredient, and vegetables or fruit. Next, look at the ingredients on a packaged snack or plant milk and decide whether it suits your dietary preferences. Finally, choose one small experiment, such as trying a new lentil recipe or checking whether your usual plant milk is fortified.

The goal is confident, informed choices. The sheet works best as a conversation starter rather than a test you can fail.

6. What does vegetarian or vegan mean on a label?

Vegetarian generally means a way of eating that avoids meat and fish but may include dairy products and eggs. Vegan excludes animal-derived food ingredients, including dairy, eggs and honey. Some people use the term plant-based more loosely, so don’t rely on that phrase alone when a product must be free of animal ingredients.

Reading ingredient lists is especially useful for prepared foods. Ingredients to recognize include:

• Milk-derived ingredients: whey, casein, lactose and milk powder.
• Egg ingredients: egg white, albumen and egg powder.
• Other animal-derived ingredients: gelatin (gelatine), honey and some kinds of stock.

A product can be vegan and still contain allergens such as soy, wheat or nuts. A vegan label is not an allergy-safety guarantee. If an allergy is involved, read the allergen information, any “may contain” statements and the manufacturer’s guidance.

7. A quick note about balanced vegan nutrition

A vegan diet can provide the nutrients you need when it is well planned, but simply removing animal foods is not the whole job. The NHS guide to the vegan diet recommends a varied diet with fortified foods or supplements for nutrients that are harder to get, including vitamin D, vitamin B12, iodine, selenium and calcium. It also lists vegan sources of iron and omega-3 fats.

Some food examples to start with:

Planning area	Examples to explore
Protein-rich foods	Lentils, chickpeas, beans, tofu, tempeh, other soy foods
Calcium	Fortified unsweetened plant drinks, calcium-set tofu, sesame seeds and tahini, leafy greens such as broccoli, cabbage and okra (the NHS notes the body can’t use all the calcium in spinach)
Iron	Pulses, wholemeal bread, iron-fortified cereals, dark green leafy vegetables, nuts, dried fruit; eat vitamin C-rich foods at the same meal
Omega-3 fats	Walnuts, chia seeds, shelled hemp seeds, linseed (flaxseed) oil, rapeseed oil
Vitamin B12	B12-fortified foods (such as some cereals, soya drinks and yeast extracts) and/or a B12 supplement
Iodine and vitamin D	Check fortified foods where you live and professional guidance where needed

This is not a complete list. Check labels, because not every plant milk or nutritional yeast is fortified. Children, pregnancy and medical conditions can have special requirements, so ask for individual advice when needed.

8. Free downloads or physical freebies: which should you choose?

If you want the fastest and most dependable result, choose online guides and printables: they don’t depend on a mail-out continuing. If you prefer a printed booklet and live in an eligible country, PETA’s starter-guide page is the place to check. If you are an educator, TeachKind’s classroom materials may be valuable, subject to its eligibility rules.

Physical stickers can be a nice bonus, but they shouldn’t be the only reason to visit a resource page. The bigger long-term benefit is discovering foods you enjoy, making better grocery decisions and sharing helpful information with others.

9. More free vegetarian resources from Veggie-Blog

For a different kind of download, see our Free Vegetarian Starter Kit with a sample seven-day vegetarian meal plan, a grocery list and printable sticker designs. It is separate from the PETA guide discussed here and focuses on practical kitchen planning.

If a link on an older post no longer works, tell us in the comments: we would rather fix it than send someone to a vanished giveaway.

Questions readers ask

Can anyone request TeachKind classroom materials?

No. The order form is for teachers and home educators, and teachers outside the U.S. and Canada are asked to use the online resources instead. Anyone can use the free online lessons and printables.

Is your worksheet an official PETA worksheet?

No. It is an original Veggie-Blog resource, made independently to replace a link that no longer works in the 2007 post.

Can vegan food contain soy or nuts?

Yes. “Vegan” only describes the absence of animal-derived ingredients; it doesn’t mean allergen-free. Always read the allergy information.

How can teachers use plant-based worksheets without pushing one diet?

Use them as literacy, critical-thinking and food-label activities. Encourage students to ask questions, recognize different food traditions and consider their own needs, and avoid shaming particular foods or families.

The bottom line

Free vegan resources are most useful when they stay accessible and teach a skill. PETA’s online guide, its meal-plan ideas and TeachKind’s educator activities are worth exploring, and our printable worksheet offers an immediate activity for anyone who wants to think more carefully about meals and ingredient labels.

Which free guide or printable would you like us to make next? Let us know in the comments.

Editorial note: External links, eligibility and shipping terms were checked on October 15, 2026. Veggie-Blog has no affiliation with PETA. The printable is general educational material, not individual dietary advice.