Vegetarian goodness starts here.
Time to plunge into the vegetarian lifestyle? If you’re just starting to dip those toes into a meat-free menu, it can feel overwhelming at first. Never fear! This ultimate vegetarian shopping list will help you stock the kitchen and pantry with yummy foods you’ll feel good about.
One of the biggest challenges when shopping for a vegetarian menu is avoiding processed foods. It can seem easy and convenient to replace meat with overly-processed products, like crackers, white bread, or refined pasta. The problem is that processed foods have been stripped of many nutrients and loaded with extras such as sodium, refined sugar, artificial sweeteners, and preservatives—ingredients that add inches to the waist and wreck the health you’re trying to reclaim.
Clean-eating foods are smart choices for your vegetarian shopping list. Many of these foods are whole foods or minimally processed, so you benefit from the fiber, protein, antioxidants, and other nutrients needed for a healthier lifestyle. Learn more in 10 Clean Eating Tips- Do’s and Don’ts.
Use the list below to stock the staples, and then check out these delicious vegetarian meal ideas to round out the shopping list:
Vegetarian Shopping List: Grains & Breads
Bread, Whole Grain
Oats, Steel Cut and/or Old-Fashioned
Pitas or Wraps, Whole Wheat
Vegetarian Shopping List: Oils, Condiments, & Toppings
Coconut Milk, light
Extra Virgin Olive Oil
Hummus (Or prepare this tasty homemade Roasted Red Pepper Hummus.)
Ketchup, no sugar added (Or try Healthy Homemade Ketchup.)
Mustard, no sugar added
Maple Syrup, 100% natural
Marinara, no sugar added, low sodium
Peanut Butter, all natural
Soy Sauce, low sodium
Tomatoes, canned (Ideal for using in recipes like Simple Tomato Sauce.)
Apple Cider Vinegar
Red Wine Vinegar
Vegetarian Shopping List: Baking & Cooking
Dark Chocolate Chips
Cocoa Powder, unsweetened
Natural Sweeteners, such as organic cane sugar, honey, or Stevia
100% Whole Wheat Flour
Herbs & Spices
Vegetarian Shopping List: Dairy & Dairy Substitutes
Butter or Vegan Butter
Greek Yogurt, plain, nonfat
Milk or Milk Substitutes, like almond, soy, or rice milk
Vegetarian Shopping List: Protein
Nuts, such as almonds or walnuts
Tempeh (This is a soybean product used in dishes like Maple Glazed Tempeh with Quinoa & Kale.)
Tofu, silken for smoothies and/or medium or firm for cooking
Vegetarian Shopping List: Produce
Favorite Fresh Fruits
While fruit isn’t a major source of protein, if you need to increase protein in your vegetarian meal plan, reach for:
Favorite Fresh Vegetables
When you need to boost protein, choose veggies such as:
Sweet Corn (technically a grain)
Dried fruit, such as raisins, apricots, or figs, with no added sugar.
Frozen fruits (perfect for using in healthy Smoothie Recipes).
Frozen vegetables, with no added sugar, sodium, or sauces (convenient ingredients for easy-prep Slow Cooker Recipes).
For more fantastic vegetarian recipes, check out:
Do you have a favorite Skinny Ms. recipe? We’d love to hear about it. Tell us what you think in the comments section below.