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Vegetarian grocery list for beginners
Beans, eggs, tofu, grains and plenty of produce, organized by store section.
This vegetarian grocery list is for anyone cutting out meat for the first time, or cooking for someone who has. A vegetarian diet skips meat, poultry and fish but keeps eggs and dairy, so protein comes from beans, tofu, eggs, cheese and grains. The list below shows what to buy so your first meatless week doesn't feel like a week of side dishes.
Vegetarian grocery list for beginners
From chompshopper.com/shopping-lists/vegetarian
What is the vegetarian diet?
This list follows the most common kind of vegetarian diet (lacto-ovo): no meat, poultry or fish, but eggs and dairy are in. The main shopping change is replacing meat with other proteins.
Foods to buy more of
- Beans, lentils and chickpeas
- Tofu, tempeh and eggs
- Cheese, yogurt and milk
- Whole grains, pasta and bread
- Vegetables, fruit, nuts and seeds
Foods to skip or limit
- Beef, pork, chicken and other meat
- Fish and seafood
- Broths made from meat or fish
- Gelatin (in some gummies, marshmallows and desserts)
Why people choose it: People go vegetarian for animal welfare, the environment, religion, cost or simply taste. Beans and eggs are also some of the cheapest proteins in the store.
Sample vegetarian grocery list for one week
This list covers about 7 days for 2 adults. It's groceries only: pick your own meals from what's here.
Produce
- Yellow onions3
- Garlic1 head
- Baby spinach2 bags (5 oz each)
- Bell peppers3
- Broccoli2 heads
- Sweet potatoes2 lbs
- Carrots1 lb bag
- Mushrooms8 oz
- Avocados3
- Bananas1 bunch
- Apples4
- Limes3
- Extra-firm tofu2 blocks (14 oz each)
- Tempeh1 pack (8 oz)
Dairy & Eggs
- Eggs1 dozen
- Greek yogurt32 oz
- Shredded cheese8 oz
- Milk or plant milk½ gallon
Pantry & Spices
- Red lentils1 lb
- Brown rice2 lbs
- Pasta1 lb
- Rolled oats18 oz
- Vegetable broth32 oz
- Peanut butter1 jar
Bakery
- Tortillas1 pack
Frozen
- Frozen edamame1 bag
Canned & Jarred
- Canned black beans3 cans
- Canned chickpeas2 cans
- Diced tomatoes2 cans
- Coconut milk1 can
Vegetarian pantry staples
Condiments
- Salsa
- Soy sauce: adds savory flavor meat usually brings
Pantry & Spices
- Red or brown lentils: cook in 20 minutes, no soaking
- Peanut butter: for breakfasts and snacks
- Rice: brown or white
- Pasta
- Rolled oats
- Quinoa: a grain with extra protein
- Vegetable broth: replaces chicken broth in any soup
- Olive oil and a neutral oil
- Cumin, chili powder, smoked paprika and curry powder
- Nutritional yeast (optional): cheesy flavor for popcorn and pasta
Canned & Jarred
- Canned black beans and chickpeas: the backbone of the week
- Canned diced tomatoes and tomato sauce
- Coconut milk: for curries
Fresh and everyday foods to buy
Produce
- Onions and garlic
- Spinach or kale
- Bell peppers
- Broccoli
- Sweet potatoes: cheap, filling and keep for weeks
- Carrots
- Mushrooms: a hearty, meaty texture in tacos and pasta
- Avocados
- Bananas and apples
- Limes or lemons
- Extra-firm tofu: press it before cooking so it crisps
- Tempeh: firmer and nuttier than tofu
Dairy & Eggs
- Eggs
- Greek yogurt
- Shredded cheese and parmesan: see the rennet tip below
- Milk or a plant milk
- Paneer or halloumi: cheese you can sear; international or deli aisle
Bakery
- Tortillas: shelf-stable packs last weeks
Frozen
- Frozen edamame
- Veggie burgers or meatless crumbles: freezer aisle; handy on busy nights
Shopping tips for the vegetarian diet
Plan a protein for every day of the week.
Rotate beans, lentils, tofu, eggs and cheese so the cart has one protein per dinner and nothing gets repeated too often.
Buy dried beans and lentils to save the most.
A 1 lb bag of dried beans costs about the same as one or two cans and makes three to four times as much.
Check cheese labels for rennet.
Some cheeses, like many parmesans, are made with animal rennet. If that matters to you, look for "vegetable rennet" or "microbial enzymes" on the label.
Read broth and soup labels.
Many canned soups and bouillon cubes use chicken or beef stock. Choose ones labeled vegetable or vegetarian.
Use the freezer aisle.
Frozen vegetables, edamame and veggie burgers keep for months and save a trip when fresh food runs out.
Shop the international aisle.
Indian, Mexican and Asian aisles have lentils, spices, coconut milk and tofu, often cheaper than elsewhere in the store.
Beginner mistakes to avoid
Just removing the meat.
A plate of pasta and a side salad isn't enough for most people. Replace the meat with beans, tofu, eggs or cheese.
Leaning on processed meat substitutes.
Veggie burgers are handy, but they cost more than beans and tofu. Keep them as a backup, not the main plan.
Forgetting hidden animal ingredients.
Gelatin, meat broths and fish sauce show up in unexpected places. A quick label check solves it.
Buying tofu without a plan.
Tofu is bland on its own. Pick up a sauce or seasoning for it in the same trip.
Make your own vegetarian grocery list
We'll fill in this week's list for you. Remove anything you already have, add your own recipes, and get one list sorted by store section.
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