Vegetarian Diet Grocery List (48 Vegetarian Foods)

Your Vegetarian Grocery List (48 Foods That Do the Work)

A good vegetarian grocery list isn’t about buying more. It’s about buying the right base so a week’s worth of meals more or less builds itself. If your cart has protein sources, whole grains, dairy or eggs, produce, and healthy fats, you can put together breakfast, lunch, and dinner without much planning.

This list breaks down what to actually buy, organized by category. It follows USDA MyPlate guidance and covers the nutrients vegetarians typically need to plan around: B12, iron, calcium, and omega-3s.

What’s on This Page

• Legumes and beans (protein workhorses)
• Tofu, tempeh, and soy foods
• Whole grains
• Fruits and vegetables
• Dairy and eggs
• Nuts, seeds, and healthy fats
• Pantry staples and flavor builders
• Nutrient checklist to cross-check your cart
• FAQ

Legumes and Beans (the Protein Workhorses)

These are the biggest, cheapest source of vegetarian protein and iron. Buy dry when you have time; buy canned (no-salt-added when possible) when you don’t.

• Black beans
• Kidney beans
• Chickpeas (garbanzo beans)
• Cannellini or white beans
• Pinto beans
• Black-eyed peas
• Green or brown lentils
• Red lentils (cook in 15 minutes)
• Split peas
• Edamame (frozen shelled works)

A cup of cooked lentils gives you 18 g protein and 6.6 mg iron. That’s more iron than a 3-oz steak, though you absorb less.

Tofu, Tempeh, and Soy Foods

Complete proteins that fill in what beans and grains don’t. Buy organic and non-GMO when you can.

• Firm or extra-firm tofu (for stir-fries, tacos, scrambles)
• Silken tofu (for smoothies, sauces, desserts)
• Tempeh (denser, nuttier, great in bacon-style strips)
• Fortified soy milk (B12 and calcium)
• Miso paste (for soups and dressings)

Whole Grains

Not just calories. Whole grains bring fiber, B vitamins, and structure to meals.

• Rolled oats
• Brown rice
• Quinoa (a complete protein)
• Whole-wheat pasta
• Lentil or chickpea pasta (higher protein)
• Whole-wheat bread
• Whole-wheat tortillas
• Barley or farro
• Bulgur
• Buckwheat
• Popcorn kernels (whole grain, real snack)

Fruits and Vegetables

Half your plate should be produce. Buy fresh what you’ll use in three days; buy frozen for the rest of the week (nutritionally identical, often cheaper).

Leafy greens

• Spinach (fresh and frozen)
• Kale
• Romaine or mixed greens
• Arugula
• Swiss chard

Cruciferous

• Broccoli
• Cauliflower
• Brussels sprouts
• Cabbage

Other everyday vegetables

• Bell peppers (vitamin C, iron-absorption booster)
• Carrots
• Cucumbers
• Zucchini
• Tomatoes (fresh, canned crushed, canned diced)
• Onions and garlic
• Mushrooms
• Sweet potato
• Regular potato
• Butternut or acorn squash
• Beets
• Avocado

Fruit

• Bananas
• Apples
• Berries (fresh or frozen: blueberries, strawberries, raspberries)
• Oranges or clementines
• Grapes
• Frozen mango or pineapple (for smoothies)
• Lemons and limes

Dairy and Eggs (Lacto-Ovo)

Skip these for a vegan grocery list; sub with fortified plant milk and B12-fortified nutritional yeast.

• Milk or fortified soy milk (B12, calcium, vitamin D)
• Plain Greek yogurt (10 g protein per 1/2 cup)
• Cheddar or mozzarella (look for “microbial rennet” for strict vegetarian)
• Feta or goat cheese
• Cottage cheese
• Eggs (a dozen goes a long way)
• Butter or ghee

Nuts, Seeds, and Healthy Fats

These deliver protein, healthy fats, and omega-3s.

• Almonds (whole and butter form)
• Walnuts (ALA omega-3)
• Cashews
• Peanut butter (100 percent peanuts, no added oil or sugar)
• Chia seeds
• Ground flaxseed (must be ground to absorb the omega-3s)
• Pumpkin seeds (iron, zinc, protein)
• Sunflower seeds
• Hemp seeds
• Tahini (sesame paste for dressings)
• Extra-virgin olive oil
• Avocado oil
• Olives

Pantry Staples and Flavor Builders

What turns beans and rice into food you want to eat again next week.

• Nutritional yeast (adds cheesy, umami flavor; often fortified with B12)
• Vegetable broth (or bouillon cubes)
• Canned diced tomatoes and tomato paste
• Coconut milk (light or full-fat for curries)
• Soy sauce or tamari
• Vegetarian Worcestershire sauce (regular has anchovies)
• Vinegars: apple cider, balsamic, rice
• Dijon mustard
• Hot sauce or sriracha
• Salsa
• Hummus
• Spices: cumin, smoked paprika, garam masala, turmeric, oregano, basil, cinnamon, chili powder, curry powder
• Salt (kosher and flaky finishing)
• Black pepper

Nutrient Checklist to Cross-Check Your Cart

Before you check out, run this mental scan:

If any row on that table is missing something from your cart, add one item before you check out.

FAQ

How much does a week of vegetarian groceries cost?

Anywhere from $40 to $120 for one person, depending on where you live and how much organic and prepared food you buy. Dried beans, lentils, oats, and seasonal produce keep the cost low. Prepared meat alternatives (veggie burgers, vegan cheese) push it up.

Fresh or frozen produce?

Both. Frozen fruits and vegetables are picked and flash-frozen at peak ripeness, so nutritionally they’re similar or even higher than fresh produce that’s been shipped for a week. Buy fresh for what you’ll eat in 2 to 3 days; buy frozen for the rest of the week.

What’s the single most important protein to keep stocked?

Eggs (if you eat them) or a canned bean like chickpeas. Both are cheap, shelf-stable (eggs last 5 weeks in the fridge), and turn into a meal in 10 minutes.

Do vegetarians need a B12 supplement?

Lacto-ovo vegetarians who eat dairy and eggs daily usually get enough B12. Vegans and vegetarians who eat little dairy or eggs should supplement or rely on fortified foods. NIH ODS recommends 2.4 mcg/day for adults.

What ingredients on a label are secretly not vegetarian?

Gelatin (in some yogurts, gummies, marshmallows), rennet (in traditional Parmesan and pecorino), anchovies (in Worcestershire and Caesar dressing), lard (in some refried beans and pastries), and carmine (a red dye from beetles). Read the label.

Is store-bought cheese vegetarian?

Most US supermarket cheese uses microbial rennet and is vegetarian. Traditional Italian and Spanish hard cheeses (Parmesan, Pecorino, Manchego) use calf rennet. Check the label.

What’s the best order to shop the store?

Perimeter first (produce, dairy, eggs, bulk bins), then aisles for pantry staples (grains, canned beans, oils, condiments). Skip the center aisles for processed foods you don’t need.

Related Reading

• 7-day vegetarian diet plan
• Vegetarian protein sources
• Iron-rich foods for vegetarians
• Foods vegetarians can’t eat