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Vegetarian Shopping List – Everything You Need to Know to Create the Perfect One

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vegan basics shopping list

As the world of plant-based eating has expanded across the globe and more and more people are adopting a more eco-friendly and sustainable diet and lifestyle the demand for vegetarian and vegan basics, meal plans, recipe ideas, and the perfect veggie shopping list has grown tremendously. Making sure that you have your cupboards stocked with all the plant-based basics is imperative for a successful and maintainable lifestyle. When it comes to sitting down creating a vegetarian shopping list and recipes for the week, it can become quite overwhelming and in most cases, you land up forgetting the most essential items, in order to avoid that issue I have created the perfect vegetarian shopping list that can help you to stick to your goals, save money and never go hungry.

Vegetarian Shopping List for Beginner

vegetarian shopping list

The shopping list that will best suit you really all depends on your exact diet choice, for example, if your vegan, vegetarian, ovo vegetarian, Lacto vegetarian, and so on, also if you are a beginner and just starting out your plant-based journey then your grocery list should be tailored to meet those exact needs. Luckily there is something for everyone and finding your perfect vegetarian grocery shopping list will be achieved. You also need to bear in mind that and the root of all these specific diets is the core basics that are present in almost every plant-based eating plan and are essential for creating the ideal meals for breakfast, lunch, and dinner.

The Vegetarian Basics Shopping List

To begin our shopping list expand let’s first delve into the vegetarian realm, now whether you’re a beginner or a lifelong vegetarian, the basics are the basics and everyone needs them. This basic shopping list for vegetarians entails everything from long-lasting canned goods, to freezer essentials and everything in between.

Basic Vegetarian Shopping List

vegetarian shopping list

Lentils

Purchasing dried lentils are a great way to make sure that you always have a base for a meal you may want to create. Lentils are great because of their high nutrient content as well as the fact that they are packed full of protein. They are perfect for making salads, stews, bowls, and soups.

Brown Rice

Similar to lentils brown rice is another must-have ingredient in a vegetarian pantry. Brown rice is a great source of complex carbohydrates and can make for a very satisfying meal. Brown rice can also be made in bulk and stored in the fridge for the following day or meal.

Quinoa

Another essential grain is quinoa, quinoa is very similar to brown rice as it is a starchy grain, it’s easy to make and goes well in salads, wraps, and bowls.

Pasta

The most important scratch of all has got to be pasta, very comforting, quick, and easy to make you simply can’t go wrong with pasta even if you enjoy it with a touch of olive oil and salt. Pasta is extremely affordable and a staple ingredient on every beginner vegetarian shopping list.

Avocado

Avocado is a source of healthy fats that lasts a long time, you could stock up on these by buying ones that ripen at home.

Canned Beans

Canned beans are a must-have, a brilliant source of protein for vegetarians, and a diverse ingredient for a variety of meals.

Canned Tomatoes

Another essential is canned tomatoes, canned tomatoes are perfect for creating stews and soups from scratch.

Long-Life Plant-Based or Dairy Milk

Another must-have is milk, milk and be used for beverages or additions in baking and cooking.

Eggs

For vegetarians who don’t consume meat, eggs are a great source of hearty protein.

Other Basic Groceries Include:

  • Tofu
  • Potatoes
  • Frozen vegetables
  • Tahini
  • Coconut milk

Vegan Basics Grocery List

A vegan basics grocery list is very similar to that of the vegetarian shopping list however less diverse in the range of proteins one can buy as the diet is predominantly made from whole foods, fruits, and vegetables. To create the perfect vegan basics shopping list you will need :

  • Lentils
  • Pasta
  • Brown rice
  • Canned coconut milk
  • Nuts and seeds
  • Oats
  • Peanut butter
  • Plant-based milk ( almond milk, rice milk, oat milk )
  • Olive oil
  • Nutritional yeast
  • Potatoes
  • Frozen fruit
  • Frozen vegetables
  • Tofu/tempeh

This vegan basics shopping list provides all the essential items everyone needs in their household in order to create delicious meals for breakfast, lunch, and dinner as well as some snacks. Vegans must ensure they are getting enough protein and other nutrients so having these vegan basics ingredients are a must.

Vegetarian Shopping List for Beginners

vegan basics

When it comes to those just starting out their plant-based journey, having a vegetarian food list for beginners is a great aid in not only deciding what foods to eat but also to be able to stick to the lifestyle without getting swayed by animal products consumed in the past. A successful shopping list for vegetarian beginners should include foods that keep you full and satisfied, including things such as meal replacements and snacks are a great way to ensure you are not only eating enough but also not craving other food types. To compile this vegetarian grocery list for beginners you will need :

Diary

In a vegetarian shopping list for beginners, dairy products are essential for calcium.

  • Butter
  • Milk

Legumes

Legumes are a great addition to any shopping list for vegetarian beginners as they store for long periods of time and are simple and easy to add to any meal of your choice.

  • Black beans
  • Pinto beans
  • Chickpeas
  • Almonds

Vegetables

Vegetables are a massive component of any vegetarian food list for beginners as they provide vital nutrients and are great ways to bulk up meals for fewer calories.

  • Carrots
  • Zucchini
  • Broccoli
  • Onions
  • Potatoes
  • Spinach

Fruit

Fruit similar to vegetables is full of healthy nutrients is great for midday and late afternoon snack.

  • Apples
  • Bananas
  • Berries

Grains

Grains are another must-have on your vegetarian grocery list for beginners as they store well and can be used over a long period of time as well as providing the vital carbohydrates we need in every meal.

  • Bread
  • Rice
  • Pasta
  • Lentils

Others

  • Spices
  • Vegetable stock
  • Herbs
  • Oil
  • Eggs
  • Meat alternatives
  • Tofu

Snacks

  • Pretzels
  • Hummus
  • Energy bars
  • Rice crackers

This vegetarian weekly shopping list can help you to prepare various meals in advance and not be left craving other foods, making a shopping list will also help you to save money and avoid buying unnecessary products.

Vegan Shopping List for Beginners

veggie shopping list

When it comes to the vegan diet and lifestyle creating a vegan beginner shopping list is extremely important for those just starting their journey. As vegans consume no animal products at all, newcomers may experience a bit of confusion when it comes to what they can eat so having a set beginner vegan shopping list will not only help ensure you are getting enough to eat but also the right amounts of nutrients, vitamins, and minerals. For this beginner vegan shopping list you will need:

Fruit

Fresh Fruit

  • Apples
  • Bananas
  • Berries
  • Mango
  • Melon

Dried Fruit

  • Dried mango
  • Raisins
  • Apricots
  • Dates
  • Cranberries

Frozen Fruit

  • Mixed berries
  • Mango
  • Pineapple
  • Mixed fruits

Vegetables

Fresh Vegetables

  • Zucchini
  • Carrots
  • Roots vegetables ( potatoes, sweet potatoes, turnips )
  • Leafy greens
  • Avocado

Canned Vegetables

  • Corn
  • Peas
  • Tomatoes

Frozen Vegetables

  • Mixed Veg
  • Broccoli
  • Cauliflower
  • Sti fry vegetables

Legumes

  • Lentils
  • Beans ( black beans, kidney beans, pinto beans )
  • Chickpeas

Soy Products

Including even a small amount of soy products is much needed in your vegan shopping list for beginners as it acts as a meat substitute, is full of protein, and gives balance to almost any meal.

  • Tofu
  • Tempeh
  • Edamame
  • Soy milk

Nuts and Seeds

  • Almonds
  • Cashews
  • Sunflower seeds
  • Walnuts

Whole Grains

  • Oats
  • Pasta
  • Rice
  • Quinoa
  • Flour

Diary Alternatives

  • Coconut yogurt
  • Cashew cheese
  • Dairy-free milk

Others

  • Herbs and spices
  • Condiments
  • Baking items
  • Packaged goods
  • Natural sweeteners
  • Processed dairy alternatives

And just as easy and as simple as that you have yourself your very own vegan beginner shopping list. This shopping list can be used as a reference or a guide depending on what type of meals you are planning to make, however, one must ensure they are getting enough products from each of these different food groups for ensuring ultimate health and wellbeing through the consumption of the wide range of nutrients, vitamins, and minerals offered. As well as this make sure you are having enough fruit and veg in your diet and try switching up your choices every once in a while to ensure you are getting a varied nutrient base.

Vegan and Vegetarian Meal Ideas

Now that you have a shopping list prepared for the beginning of your journey we can start to discuss what type of meals you may want to enjoy with your purchased ingredients. Even though the plant-based world may seem restricted at first, you will be surprised to discover the wide range and variety of different meals one can make with purely plant-based products and how good they can taste too. Some inspiring and delicious meal ideas you may want to try include :

Breakfast

  • Vegan – Oatmeal with frozen berries and peanut butter
  • Vegetarian – Omelete with avocado and tomatoes
  • Avocado toast ( choice of an egg for vegetarian )
  • Vegan – Tofu scramble with variety of veg
  • Vegetarian – yogurt and granola
  • Beans on toast
  • Smoothies using your frozen fruit and spinach (optional )

Lunch

  • Vegan -Rice with tofu and vegetables
  • Vegetarian – Greek salad
  • Vegan – lentil dahl and rice
  • Vegetarian – pasta with pasta sauce, spinach, and cheese (replace cheese with nutritional yeast for vegan option)
  • Veggie burger
  • Wrap with hummus, falafel, and veg
  • Buddha bowl with roasted chickpeas, quinoa, avocado, and veg

Dinner

  • Vegan – curry made with sweet potato and coconut milk
  • Vegetarian – Egg fried rice and grilled tofu
  • Pasta with mixed veg, olive oil, herbs, and spices
  • Plant-based burger with homemade potato wedges
  • Asian inspired stir fry with noodles ( egg noodles for vegetarians ), mixed veg, and a peanut sauce

On top of these delicious and nutritious meals, you can include as many snacks as you would like, from fruits to vegetables and hummus, rice cakes and cheese, boiled eggs, nuts and seeds, and protein bars. The options for vegetarian and vegan cooking are endless, whilst helping save the planet you can still enjoy a large variety of different types of foods and treats and hopefully convince others to do the same. Once you have prepared your vegetarian or vegan grocery list you are already one step closer to completing your goals on your new plant-based journey. Remember to try new things, an experiment in the kitchen and most of all find what works best for you.

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