Healthy Vegetarian Grocery List For Beginners

Shopping for a vegetarian diet can be super easy. There are all sorts of great ingredients and products you can pick up at any supermarket. A good vegetarian grocery list can help keep you organized so you can maintain a pantry (and fridge) full of healthy foods. Check out some of the tips and ideas below to make your perfect vegetarian shopping list.

What’s Included In A Vegetarian Grocery List?

A vegetarian diet doesn’t limit you to broccoli and tofu. There’s a whole wide world of vegetarian possibilities that await you at the store. These are some general vegetarian staples that may help you begin to design your shopping list. They include:

Vegetables
Fresh fruits and frozen fruits
Soy products, like tofu or soy milk
Beans
Nuts
Whole grains and rice
Vinegars and oils

Keep That Vegetarian Shopping List Healthy

A solid vegetarian shopping list is a useful tool, especially when first starting out on a vegetarian diet. It can help guide your shopping and keep that cart full of healthy foods.

Keep in mind that not all “vegetarian” food is healthy. A bag of potato chips is technically considered vegetarian. And, there are lots of processed foods or frozen meals that are vegetarian, but not necessarily healthy. That’s because many vegan or vegetarian packaged foods contain lots of processed ingredients.¹

A solid vegetarian grocery list may help you avoid some of these less than desirable foods. Focus your shopping list on nutrient-dense, healthy foods, like greens, whole grains, healthy fats, and unrefined carbohydrates.²

Potential Health Benefits Of A Vegetarian Diet

Keeping that shopping cart full of vegetarian items may help offer some serious potential health benefits. Some studies suggest a vegetarian diet may help support healthy cholesterol levels, heart health, and healthy weight. That’s because the lack of meat can lower your intake of saturated fats that may increase cholesterol.³

Shopping List For Vegetarians

A comprehensive vegetarian shopping list is perfect for a new vegetarian or a seasoned pro. Below you can find all sorts of healthy, vegetarian items for your next trip to the grocery store.

Leafy Greens And Veggies

Veggies are a diverse group of foods that offer up hundreds of potentially beneficial compounds. Take advantage of this by eating a wide range of colors to get the best mix of nutrients.⁴

Consider some of these popular veggies for your next shopping trip:

Potatoes
Bell pepper
Romaine lettuce
Snow peas
Green beans
Broccoli
Mushrooms
Eggplant
Onions

Fresh Fruits

Fruits can be a delicious and healthy part of a vegetarian diet. The American Heart Association recommends that you eat eight or more servings of fruit per day.⁵

Fruits tend to be free of trans fat or sodium. And, they are low in calories, but high in fiber, so they fill you up without the threat of weight gain.⁶

Add some of these vibrant fruits to your shopping list:

Oranges
Kiwis
Cantaloupe
Nectarines
Mango
Apples
Pineapple

Whole Grains

Whole grains have not been processed. They contain the nutrient-dense bran and germ part of the grain. This type of grain offers more fiber, vitamins, antioxidants, and phytochemicals than refined grains.⁷

Consider a few of these whole grains for your shopping list:

Brown rice
Barley
Quinoa
Rye
Bulgur
Buckwheat
Farro
Rolled oats

Legumes

Legumes include things like beans, peanuts, and soy products. They tend to contain lots of protein. They also pack in other minerals without the saturated fat commonly associated with meat. You can get beans canned or buy them dry. Both are great choices, so long as the canned beans don’t have lots of added salt.⁸

Beans are incredibly diverse and can be added to all sorts of recipes. Put them in burritos, in soups or salads, or saute them for a tasty side. Check out some of these common bean options for your next dinner.

Black beans
Chickpeas
Lentils
Pinto beans
Kidney beans
Black-eyed peas
White beans
Fava beans
Split peas

Nuts And Seeds

Nuts contain lots of protein and healthy monounsaturated fat, which may help supplement a meatless diet. They’re also a great source of fiber and other nutrients that may help support healthy cholesterol levels.⁹

Plus, their tiny and convenient size makes nuts easy to pack up for travel or stash in your desk for a healthy snack. Consider these healthy nut options as you stroll the grocery store aisles.

Pine nuts
Sunflower seeds
Almonds
Cashews
Macadamias
Pumpkin seeds
Pistachios
Walnuts
Pecans

Eggs

Eggs can play a crucial role in any kitchen, vegetarian or not. They taste great and have a wide range of cooking applications. Best of all, eggs are tiny nutrient treasures. They’re an efficient source of protein and vitamins with only about 80 calories per egg.^10,11

Vegetarian Oils And Condiments

Keep that pantry stocked with tasty condiments to spruce up your meals. You can use lots of these items on their own or combine them to make tasty sauces and dressings.

Olive oil
Coconut milk
Coconut oil
Apple cider vinegar
Garlic powder
Nutritional yeast
Vegetable broth

Turn Your Veggie List Vegan

It’s easy to turn your vegetarian shopping list vegan. Much of it stays the same. The items you’ll need to leave on the shelf are any animal products, like milk or eggs. The good news is that many of these items have vegan substitutes. Here are a few vegan friendly alternatives:

Nut butters
Dairy-free cheese
Cashew butter
Vegan ice cream

Vegetarian Grocery Shopping: Full Of Potential

A vegetarian food list can make your next trip to the store or farmers market easy. It can help you get all the ingredients you need for all your healthy meals. Use the vegetarian items above to get started on your meal planning. Watch for fresh seasonal vegetables and new veggie-friendly favorites to take advantage of all that a vegetarian diet has to offer. Get started today by writing up your first list.

Learn More:
Easy And Healthy Vegan Potato Recipes To Try
Try These Healthy Vegan Snacks
How To Understand Nutrition Facts Labels: A Guide To Food Labels

Sources
1 https://www.menshealth.com/nutrition/g22063287/unhealthy-vegan-foods/
2 https://www.womenshealthmag.com/food/a28322972/vegan-food-list/
3 https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/how-does-plant-forward-eating-benefit-your-health
4 https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/vegetables-and-fruits/
5 https://www.heart.org/en/healthy-living/healthy-eating/cooking-skills/cooking/fruit
6 https://www.heart.org/en/healthy-living/healthy-eating/add-color/5-reasons-to-eat-more-color
7 https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/whole-grains/
8 https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/the-benefits-of-beans-and-legumes
9 https://www.womenshealthmag.com/food/a19927206/healthy-nuts-to-eat/
10 https://www.heart.org/en/news/2018/08/15/are-eggs-good-for-you-or-not
11 https://www.hsph.harvard.edu/nutritionsource/soy/