vegochef.com/guides/vegetarian-grocery-list/Vegetarian grocery list for beginners
By the Vegochef team · Editorial standards · Last checked · 6 min read
Cutting out meat changes what goes into your basket more than where you shop. This list covers what a beginner needs for a week of balanced vegetarian meals: the protein foods that replace meat, the staples worth keeping at home, and a few things to check on the label. In the UK you'd call it a shopping list.
Eating fully plant-based? Use our vegan grocery list instead. Not sure what counts as vegetarian? See vegan vs vegetarian.
The list, aisle by aisle
Vegetables and fruit
- Leafy greens: spinach, kale or salad leaves
- Broccoli, cauliflower or green beans
- Peppers, tomatoes, cucumber, carrots
- Onions, garlic, ginger
- Potatoes or sweet potatoes
- Mushrooms
- Bananas, apples, oranges, berries (fresh or frozen)
- Lemons or limes
Eggs and dairy
- Eggs
- Milk, or a fortified plant milk
- Natural or Greek yogurt
- Cheese: a hard cheese such as cheddar, plus feta, mozzarella or halloumi for cooking
- Cottage cheese or ricotta
When buying cheese, check the label: traditional Parmesan and some other hard cheeses are made with animal rennet. Look for "vegetarian" on the pack.
Beans, lentils and plant proteins
- Canned chickpeas, black beans and kidney beans
- Red and green lentils
- Firm tofu
- Frozen edamame or peas
- Tempeh or veggie burgers (optional)
Grains and bread
- Oats
- Rice or quinoa
- Pasta
- Wholegrain bread or wraps
Nuts and seeds
- Peanut butter
- Walnuts or almonds
- Chia seeds or ground flaxseed
- Pumpkin or sunflower seeds
Pantry, sauces and spices
- Canned tomatoes and tomato paste
- Vegetable stock (many stock cubes contain meat, so check)
- Olive oil and rapeseed (canola) oil
- Soy sauce, pesto (check for animal rennet in the cheese), tahini
- Spices: cumin, paprika, curry powder, chilli flakes, Italian herbs
- Salt and black pepper
Freezer
- Frozen vegetables and stir-fry mixes
- Frozen fruit
- Frozen spinach
Labels to check
Some foods that look vegetarian aren't:
- Cheese and pesto made with animal rennet (traditional Parmesan, Grana Padano and others).
- Gelatin in sweets, some yogurts and desserts.
- Stock cubes, soups and sauces made with meat or fish stock.
- Worcestershire sauce, which usually contains anchovies.
Nutrients to keep an eye on
A vegetarian diet with eggs and dairy covers most nutrients well. Two need a little attention:
- Iron: beans, lentils, tofu, eggs, oats and leafy greens are good sources. Eat them with vitamin C (peppers, tomatoes, citrus) and keep tea and coffee away from meals to absorb more.
- Vitamin B12: comes from eggs and dairy. If you eat few of them, choose fortified foods or a supplement. See vegan supplements for the details.
From list to week
Pick three or four meals, check the fridge, and only buy what's missing. Our meal prep guide works just as well for vegetarians, and the grocery list in Vegochef builds your list straight from your weekly plan.
Frequently asked questions
What should vegetarians always have on hand?
Eggs, a dairy or soy yogurt, canned beans and lentils, tofu, a whole grain, frozen vegetables, cheese, nuts and canned tomatoes. Together they cover quick breakfasts, lunches and dinners.
How do vegetarians get enough protein?
From eggs, dairy, tofu, tempeh, beans, lentils, nuts and seeds. Include a protein food at every meal and a varied vegetarian diet easily meets the adult target of about 0.8 g per kilogram of body weight a day.
Is cheese vegetarian?
Not always. Traditional Parmesan and some other hard cheeses are made with animal rennet. Look for 'vegetarian' on the label or a cheese made with microbial or vegetable rennet.
Recipes to try
Related guides
Let your meal plan write the list
Choose vegetarian in Vegochef, plan your week from matching recipes, and send it to your grocery list in one tap, sorted by aisle with amounts added up.
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Sources
- Dietary Guidelines for Americans 2020–2025: healthy vegetarian eating pattern (dietaryguidelines.gov)
- NIH Office of Dietary Supplements: fact sheets for vitamin B12, iron and calcium (ods.od.nih.gov)
From vegochef.com: meal planner and nutrition tracker for vegans, vegetarians and pescatarians. Free for 7 days on the App Store.