Do you feel stuck on what to get at the grocery store? Feel like the food bill is too high? Whether you are a vegetarian or trying to incorporate more vegetarian meals, we are here to provide you with tips to build the ultimate vegetarian grocery list.
First and foremost, check what you already have. This will allow you to see what you can use and avoid buying more than you need. It will also ensure that those leftover ingredients won’t go to waste.
Growing up in a vegetarian household, I watched my mother flip through the flyers and make a list for my father each week. This is a great money-saving method because you can avoid wasting time at the store and getting things you may not need.
Here’s a quick summary and a few examples in each category, although you are certainly not limited to these options. For more options, consult our detailed typical grocery list for vegetarians.
o 5-6 Vegetables
o 2 leafy greens (spinach, kale, beet greens, swiss chard, green cabbage)
o 3-4 other colourful vegetables (beets, bell peppers, cauliflower, carrots)
o 1-2 Fruits (oranges, bananas, berries)
o Dairy and alternatives
o Milk (dairy or plant based)
o Cheese/butter/kefir/yogurt
o Protein
o Eggs
o Tofu/tempeh/edamame beans/TVP/soy milk
o Beans/lentils/peas
o Grains
o Bread/tortilla/english muffin
o Pasta/couscous
o Rice/Quinoa/Barley/Millet
o Oats/Oatmeal/Cream of Wheat
o Nuts and Seeds
o Almonds/cashews/peanuts
o Chia/flax/hemp
o Flavour enhancers
o Oils (olive, avocado)
o Spices
o Sauces
o Honey, Molasses, Maple Syrup
o Baking essentials
o Flour, baking powder, baking soda
Unit price
If you are unfamiliar with this, let’s look at this example.
Here, we have labels that indicate the unit price. You can see what is cheaper using the 100g amount pricing!
Brand vs Generic
Let us cut to the chase- generic brands are cheaper because they don’t need to make up for the price of marketing. However, sometimes, sales can make the branded version the better deal. So, keep an eye out!
Discounted Produce Section
You may have noticed the shelf with discounted veggies and fruits. Those are also a great way to save, especially if you are going to use them soon. Make sure to wash them and avoid those with spoilage such as bruises, mold and wilting.
Seasonal, Frozen or Canned Produce
Buying in season produce is usually cheaper and more fresh too. Also, having frozen and canned produce on hand is a game changer. Just remember to rinse canned items since they could have higher salt amounts.
Buy in Bulk
Sometimes, buying a small rice packet vs a large bag of rice can make a huge difference. You will see huge differences in unit pricing, up to many dollars. Besides, dry items like rice, pasta, beans, nuts, seeds, and lentils last a long time.
Buy Less Pre-Prepared Items
Frozen meals, pre-cut fruit, and shredded cheese are usually more expensive than doing it yourself. Although convenient, they could also have more salt, sugar, and additives.
Trendy Items
Juicing, turmeric shots, protein powders and more items that are being promoted on social media can be costly. Keep in mind, they could provide little nutritional value compared to whole foods. Even with supplements, it’s good to be aware of how much you are taking. To know more about these, book an appointment with a vegetarian dietitian!
Final Thoughts
Grocery shopping as a vegetarian doesn’t have to be expensive and complicated. It can be cheaper with healthy, feel-good foods. Take into account what you already have, make a list, and follow the above budget tips will help create a simple vegetarian grocery list that is budget-friendly.
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