Veggie Blog

Want to eat more vegetarian meals without spending hours searching for recipes? Start here. This free vegetarian starter kit includes a 7-day meal plan, a printable vegetarian grocery list and six cheerful veggie sticker designs you can print at home. It is meant for people who are curious about meat-free eating, want a more plant-focused weekly menu, or simply need some easy dinner ideas.

The resources are free digital downloads: no purchase, shipping address or email signup required. The stickers are printable artwork, not physical bumper stickers being mailed to you.

Get your freebies:

• Download the free 7-day vegetarian meal plan (PDF, 1 page): breakfast, lunch and dinner ideas for every day.
• Download the printable vegetarian grocery list (PDF, 1 page): a checklist for a week of meat-free cooking.
• Download six printable veggie stickers (A4 PDF): print, cut out and enjoy. US readers can use the US Letter sticker sheet.

What’s inside the free vegetarian starter kit?

You get a straightforward starting point, not a strict diet challenge. The meal plan mixes familiar meals with simple plant-protein staples such as lentils, chickpeas, tofu and beans. Some meals include eggs or dairy, and each can be adapted with the suggested vegan swaps. The printable grocery list is grouped by food type so you can shop efficiently and adjust quantities for your household.

The sticker sheet is a lighthearted bonus. It features six original designs reading “Eat More Plants,” “Veggie Power,” “Be Kind, Eat Greens,” “Plant-Powered,” “Meatless Monday” and “Hello, Veggies!” The artwork is AI-generated. The designs work well in notebooks, recipe binders or homemade labels when printed on suitable paper.

Your free 7-day vegetarian meal plan

This sample week is flexible inspiration for adults, not a calorie-controlled or personalized nutrition program. Adjust portion sizes and add sides or snacks according to appetite. Batch cooking once or twice can make several meals quicker.

Monday: start with foods you already know

Breakfast: Overnight oats with peanut butter and berries. Lunch: Hummus and crunchy-vegetable wraps with an apple. Dinner: Tomato-and-lentil spaghetti with a side salad.

Tip: Make extra lentil sauce. Tuesday’s lunch is taken care of.

Tuesday: taco night

Breakfast: Scrambled eggs with spinach and toast, or a tofu scramble. Lunch: Leftover lentil spaghetti. Dinner: Black bean tacos with shredded cabbage, salsa and avocado.

Vegan swap: Use tofu in the scramble and choose tortillas and toppings without dairy.

Wednesday: simple protein staples

Breakfast: Yogurt or fortified soy yogurt with granola and fruit. Lunch: Chickpea, cucumber and lemon salad in pita bread. Dinner: Tofu and mixed-vegetable stir-fry with brown rice.

Tip: Cook extra rice for Thursday’s lunch. The UK Food Standards Agency advises cooling cooked rice as quickly as possible (ideally within an hour), keeping it in the fridge for no more than a day, and reheating it until it is steaming hot all the way through. See its home food fact checker.

Thursday: comforting, budget-friendly meals

Breakfast: Peanut-butter banana toast and a glass of fortified soy drink. Lunch: Leftover tofu stir-fry and rice. Dinner: Baked sweet potatoes topped with kidney-bean chili, with steamed broccoli.

Tip: Make a double batch of chili for Friday.

Friday: easy leftovers

Breakfast: Apple-cinnamon oats with chia seeds. Lunch: Leftover bean chili over rice or a potato. Dinner: Spinach and ricotta pasta bake with peas; use a tofu-based filling and dairy-free topping for a vegan version.

Tip: A bag of frozen spinach or peas can be as convenient as fresh produce.

Saturday: a breakfast favorite

Breakfast: Vegetable omelet with toast, or a chickpea-flour omelet (our veggie omelette recipes include both). Lunch: Leftover pasta bake with salad. Dinner: Chickpea and spinach coconut curry with rice.

Tip: Check curry pastes and seasoning blends for fish sauce or shrimp paste if you’re cooking vegetarian or vegan.

Sunday: use what you have

Breakfast: Yogurt or soy yogurt with seasonal fruit and walnuts. Lunch: Leftover curry or a vegetable-and-grain bowl. Dinner: Sheet-pan roasted vegetables and chickpeas with lemon-tahini sauce and pita bread.

Tip: Finish the week with a quick fridge check, and roast leftover vegetables instead of wasting them.

You can print the complete, easy-to-scan plan here: Free 7-day vegetarian meal plan (PDF).

Five easy vegetarian meal ideas from the plan

1. Tomato and lentil spaghetti

For about four servings (enough for Monday dinner plus Tuesday’s lunch for two), sauté one large diced onion and two or three minced garlic cloves in olive oil until softened. Stir in two cans of drained cooked lentils, two cans of crushed tomatoes, a teaspoon of Italian herbs and a splash of water. Simmer while 250–300 g of spaghetti cooks. Toss the drained pasta with the sauce and finish with parsley or grated cheese if desired. This is vegan when the pasta and toppings are vegan.

2. Black bean and avocado tacos

Warm six small tortillas. Briefly heat one drained can of black beans with a little cumin, paprika and lime juice. Fill the tortillas with beans, shredded cabbage, diced tomatoes, salsa and avocado. Serve with lime wedges. Add rice or extra beans for a more filling meal, and check packaged tortillas and sauces if you need them to be vegan.

3. Crunchy lemon-chickpea pita filling

Drain a can of chickpeas. Combine with diced cucumber, a chopped tomato, lemon juice, olive oil, chopped parsley and black pepper. Mash a few chickpeas with a fork so the mixture holds together. Stuff into two or three wholegrain pita breads with salad leaves. For a creamier filling, add plain yogurt or unsweetened soy yogurt.

4. Tofu and vegetable stir-fry

Press and cube about 250 g of firm tofu. Sear it in a hot skillet with a small amount of oil, then add sliced bell pepper, carrots and broccoli. Stir-fry until the vegetables are tender-crisp and the tofu is hot all the way through. Add a quick sauce of reduced-sodium soy sauce, garlic, ginger and water. Serve with cooked brown rice. Soy sauce usually contains wheat, so use a gluten-free alternative if you need a gluten-free dish.

5. Chickpea and spinach coconut curry

Cook one finely chopped onion with garlic and a spoonful of vegetarian curry powder or a curry paste confirmed to be vegan. Add a drained can of chickpeas and a can of coconut milk, then simmer until hot. Fold in two handfuls of spinach until wilted and finish with lemon or lime juice. Serve over rice. For a lighter texture, replace some of the coconut milk with water or vegetable stock.

Printable vegetarian grocery list: how to shop once

A meal plan works best when the ingredients overlap. This week’s checklist uses lentils, black beans, kidney beans, chickpeas, spinach, onions, rice, pasta and common vegetables across several dishes. Buying a small set of flexible staples can be easier than shopping for seven unrelated recipes. If you need ideas for where to shop, see our guide to where to buy vegetarian groceries.

Use the free vegetarian grocery list (PDF) as a starting checklist for roughly two adults, assuming some lunches are leftovers. The quantities are approximate and depend on hunger, package sizes and what you already have at home. The checklist covers fruit and vegetables, beans and canned goods, grains and bread, protein and dairy options, and pantry flavorings.

If you prefer a fully vegan week, choose fortified dairy alternatives, tofu instead of eggs, and tofu or dairy-free substitutes instead of ricotta and other cheese. If you have allergies, replace anything that isn’t safe for you: the plan includes peanut butter, walnuts, soy, wheat, sesame (tahini), eggs and dairy.

Six free printable vegetarian stickers

This post began in 2007 as a pointer to a free ChooseVeg.com bumper sticker offered by Mercy For Animals. We can’t say whether any offer like that is still running, and it is not part of this kit. Instead, we made a downloadable sheet of six original vegetarian-themed designs that you can print yourself at home. The artwork is AI-generated and isn’t affiliated with ChooseVeg or Mercy For Animals.

The stickers say: Eat More Plants; Veggie Power; Be Kind, Eat Greens; Plant-Powered; Meatless Monday; and Hello, Veggies! They are playful, encouraging decorations, not food-label certifications.

Download the free A4 sticker sheet (PDF, 2.7 MB) or download the US Letter version (PDF, 2.7 MB). Choose “Actual size” or “100%” in the printer dialog, print on sticker paper if you have it, then cut around each shape. Ordinary paper with tape also works for crafts. Children should have adult supervision when using scissors, and craft stickers shouldn’t be placed on surfaces that touch food.

These designs are downloadable digital files. No physical stickers are shipped.

Vegetarian versus vegan: what beginners should know

A vegetarian diet excludes meat and fish; some vegetarians eat eggs and dairy, while others avoid one or both. A vegan diet excludes all animal-derived foods, including eggs and dairy. That difference matters when reading labels on sauces, baked goods, cheese and prepared meals. Our guide to vegetarian and vegan diet types has more detail.

For a varied vegetarian diet, build meals around vegetables, fruit, starchy foods such as wholegrain bread, rice and pasta, beans and pulses, nuts and seeds, and other protein sources. The NHS says vegetarians need to make sure they get enough iron and vitamin B12. Good vegetarian iron sources it lists include pulses, dark green vegetables, wholemeal bread, fortified cereals and nuts, and it suggests having vitamin C with a meal to help absorb iron. If you regularly eat eggs or dairy you probably get enough B12, but if you eat only small amounts or avoid animal products altogether, it’s important to have a reliable source.

If you’re fully vegan, the NHS advises fortified foods or supplements for the nutrients that are harder to get from a vegan diet, including vitamin D, vitamin B12, iodine, selenium and calcium. The NHS vegetarian diet guidance and NHS vegan diet guidance are useful starting points.

Everyone’s needs differ, and this free plan is not individualized medical or dietetic advice. People who are pregnant, feeding young children, managing allergies or living with a medical condition may benefit from guidance from a qualified healthcare professional or registered dietitian.

Frequently asked questions about free vegetarian resources

Is this vegetarian starter kit really free?

Yes. The meal plan, shopping list and printable sticker sheets are free to download from this page, with no payment, shipping charge or email address needed. They are the site’s own digital downloads, not another organization’s giveaway.

Is the 7-day vegetarian meal plan also vegan?

Not entirely. The default plan includes eggs, yogurt and ricotta. Each can be replaced with tofu or suitable fortified plant-based alternatives. Always check packaged ingredients before calling a meal vegan.

How much does a week of vegetarian groceries cost?

There is no single reliable price for every country or household. Cost varies by location, season, portion size and what is already in your cupboard. Using dried or canned beans, lentils, rice, oats and seasonal vegetables can help you plan affordable meals, but we can’t promise a specific total.

Do I need special ingredients to start eating vegetarian?

No. Many easy vegetarian meals use everyday foods such as pasta, rice, potatoes, beans, vegetables and bread. Tofu, tahini, chickpea flour and fortified plant drinks are optional additions rather than requirements for every recipe.

Can beginners get enough protein without meat?

Vegetarian meals can include protein from lentils, beans, chickpeas, tofu, eggs, dairy, nuts and seeds. The NHS recommends eating a variety of protein sources, and says pulses are particularly important for people who don’t get protein from meat, fish or dairy. Individual protein needs vary. For more ideas, see our high-protein vegetarian meals guide.

What nutrients deserve special attention in a vegetarian or vegan diet?

For vegetarians, the NHS highlights iron and vitamin B12. For fully vegan diets it also lists vitamin D, iodine, selenium and calcium, and says fortified foods or supplements may be needed, especially for B12. For personalized advice, consult a registered dietitian.

Can I print the vegetarian stickers on ordinary paper?

Yes. For a traditional sticker, use printable adhesive paper. On plain paper, cut out the designs and attach them with tape, or use them as scrapbook decorations. Set the printer to 100% or actual size if you want predictable sizing.

Are these the same as the original ChooseVeg bumper stickers?

No. The original 2007 post was about a ChooseVeg.com bumper sticker from Mercy For Animals. These are new printable designs from Veggie-Blog.com and are not an official ChooseVeg or Mercy For Animals product. If you’re curious about the organization, the ChooseVeg website is still online.

Can I use the meal plan if I have food allergies?

The sample menu contains peanuts, tree nuts (walnuts), wheat, soy, sesame, eggs and dairy, and packaged ingredients may contain others. Read every ingredient label and substitute safely; this generic plan is not allergy-specific advice.

May I share these downloads with friends?

You may share a link to this page so friends can download their own copies. The printable files are provided for personal, non-commercial use. Please ask before redistributing the image files commercially.

Share your favorite vegetarian freebie or beginner tip

Have you found a useful meat-free shopping trick, a simple bean recipe or a fun vegetarian craft idea? Tell us in the comments. We’d also like to know which download you used most: the 7-day meal plan, the grocery list or the printable veggie stickers.

You don’t have to change everything overnight. Try one new vegetarian meal, save the recipes you enjoy, and come back for fresh ideas. Happy veggie cooking!