1. Take advantage of seasonal produce
Vegetables are abundant and affordable during summer; higher supply, reduced transportation costs and cost-effective production mean that you save at the grocery store or farmers’ market. Radishes, cucumbers, zucchini, beets, bell peppers, corn, tomatoes… There are so many options for you to make a starter, side salad, meal salad or even a cool and refreshing drink!
Vegetables and gratinees
Smashed Cucumber Salad
Summer Cooking
Roasted Radishes with Whipped Ricotta
2. Grill them, too
Meat shouldn’t be the only food to get the BBQ treatment! Whether threaded onto a skewer, added to a salad, enjoyed in a sandwich or served as a side, grilling enhances a vegetable’s flavour, imparting a smokiness and slight caramelization that’ll make any dish a satisfying one.
Summer Picnic
Grilled Vegetable Sandwiches with Parmesan Spread
3. Enjoy plant-based proteins differently
Tofu, tempeh, chickpeas, lentils and beans are all protein-rich, can be used in a number of summer dishes, and cost less than meat. They can each be used in so many different ways that you won’t ever be without any satisfying meal ideas.
Vegetarian
Tofu Souvlaki Skewers
Sandwiches
Barbecue Tempeh Sandwiches with Coleslaw
4. Plan simple no-cook meals
Fresh, no-cook meals are great for beating the summer heat. Cold soups, meatless wraps, bean salads and even fun desserts are quick meal options that not only save time, but money, too. Especially given the fact that you save on your energy bill by not using a stove or oven!
EAT LOCAL
Cucumber Melon Gazpacho
Healthy Snacks
Fruit Spring Rolls
5. Use leftovers creatively
If you want to reduce food waste and stretch your weekly grocery budget across multiple meals, get creative with leftovers! Whether it’s leftover rice, grilled veggies or pita bread, serve with other ingredients or any protein you have on hand, and you’ve got the perfect lunch or dinner.
Zero-Waste Recipes
Fattoush Salad
Power Bowls
Brown Rice Bowl with Lentils, Carrots and Grapes
6. Stock up on pantry staples
Low-cost and shelf-stable basics in your pantry are perfect to build meals around. Pair items like canned beans, lentils, grains, chickpeas, rice and pasta with seasonal produce and plant-based proteins for simple, meat-free meals all summer long.
Barley and Quinoa
Quinoa with Grilled Vegetables and Tofu
Looking to cook more vegetarian or vegan recipes all year round? Read our guide on how to easily transition into eating less meat: