Grocery List For Vegetarians

The vegetarian diet has long been recommended by nutritionists for its health-giving benefits. Vegetables and fruits help ward off serious diseases such as cancer, heart ailments and arthritis.

If you are a new vegetarian who eats eggs, here’s some help with your grocery list for vegetarians. This list is designed to ensure that you get all the nutrition you need to be healthy and fit.

The Basics

Rice and pasta can be cooked in many different ways. To get your daily dose of high fiber and vitamins, stock up on brown rice instead of white. Unlike polished rice, brown rice has dietary fiber and fatty acids. It also has more vitamin B3, B1, B6, manganese, phosphorus and iron.

Most pasta is prepared from the semolina flour that comes from durum wheat. Contrary to popular belief, pasta is not a bad type of carbohydrate. Dried or home-made pasta has iron, folic acid, many B vitamins, as well as fiber. It has little sodium and the egg content in most pasta increases its nutritional value.

Whole wheat pasta is high in fiber and your best bet, although it is a little tougher than other varieties. If you’re looking for healthy noodles, try semolina noodles, cellophane noodles (also known as glass or vermicelli noodles) made from bean sprout starch, or Chinese egg noodles (a mix of wheat and eggs).

You can also stock up on Japanese soba noodles prepared from buckwheat, somen noodles made from wheat flour and oil, or the wheat-based udon noodles which are thicker and more chewy.

Beans and lentils are good sources of protein. However, when not cooked adequately, kidney and lima beans may be toxic. They contain compounds that produce cyanide. These compounds (cyanogenic glycosides), are also found in chickpeas and cassava root.

Dry Groceries

  • Rice
  • Noodles
  • Pasta
  • Wheat flour
  • Oats
  • Lentils
  • Dry beans such as adzuki beans, chickpeas, large lima beans, kidney beans, etc.
  • Sugar – preferably unrefined, honey or agave nectar
  • Nuts like walnuts, almonds, hazel nuts, cashew, peanuts


Cheese and eggs are delicious sources of protein. An egg a day is fine unless you have problems with cholesterol. Cheese provides you with vitamins such as vitamin A, various B vitamins, and minerals like zinc, calcium and phosphorus. Eggs offer vitamin A, D and E.

Oils and Sauces

One of the healthiest oils for cooking is olive oil. But mustard oil, widely used in north India, also has Omega 3 fatty acids which are normally only available in fish. In fact, new research proves that mustard oil is the healthiest for your heart.

Mustard oil has extremely low levels of saturated fatty acids and lots of mono-unsaturated fatty acids.

Soy is highly nutritious and a good source of protein. It has 40% more protein than meat, and is more easily digested. Recently, there has been some controversy about the dangers of soy but according to Virginia Messina, a consultant on vegetarian nutrition and Mark Messina, an expert on soy and chronic disease, soy is “perfectly safe for nearly all healthy individuals when it is consumed in reasonable amounts. We would say that a reasonable amount of soy is two to three servings per day.”

Grocery List of Oils and Sauces

  • Olive oil
  • Mustard oil
  • Soy sauce
  • Miso
  • Tahini
  • Sauces for stir fry dishes
  • Soy margarine
  • Soy milk
  • Sesame oil
  • Rice vinegar, balsamic vinegar
  • Peanut butter or butter from other nuts

Spices and Herbs

While spices are highly prized for flavor and their health benefits, it is best to steer clear of garlic and onion. Research shows that those who eat a lot of onion and garlic are prone to anemia. Onion and garlic destroy red blood cells. So while these spices do not have much of a negative effect on meat eaters who consume red blood cells on regular basis, they can be dangerous for vegetarians.

According to the Taoists, these vegetables (including spring onions, chives and leeks) harm the organs. A study shows that garlic does not lower cholesterol levels as it is widely believed, and according to Dr. Robert C. Beck’s research, garlic has an injurious effect on the brain.

Here is a list of spices you can add to your vegetarian grocery list. Some of them – garam masala, turmeric, curry powder, chili powder and coriander powder are only meant for Indian recipes.

List of Spices and Herbs

  • Basil
  • Turmeric
  • Chilli powder
  • Coriander powder
  • Garam Masala
  • Black Pepper
  • Cayenne
  • Cinnamon
  • Cumin
  • Curry powder
  • Ginger
  • Oregano
  • Parsley
  • Celery


Vegetables are the heart of a grocery list for vegetarians. They contain essential antioxidants, vitamins and minerals. Nutritionists in Japan say that using vegetables of various colors ensures a supply of different vitamins and minerals.

So, go for green, yellow and red peppers, beetroot, carrot, radish, broccoli, cabbage, cauliflower, tomatoes, spinach, potatoes and anything else you can think of.

The Perfect Grocery List for Vegetarians

Going vegetarian is the best thing you can do for your health. But remember that eggs help you balance your diet and soy products should be eaten in moderation just to be on the safe side. Also, it is best to avoid onions and garlic in your diet.

Garlic and Cholesterol

Dangers of Onion and Garlic

Is Soy Safe?


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