QUICK ANSWER
The core of a vegetarian shop: tofu, plant-based or vegan sausage and ground, beans and chickpeas, eggs and Greek yogurt, plus garlic, onions, citrus, peppers and cucumbers. For protein, firm tofu gives 22 g per ½ cup (126 g), and a ½ cup of cooked lentils gives 9 g.
How we built this list.
Many recipes in our library come with a vegetarian or vegan version. We read all 515 recipes that have one and counted how often each ingredient appears. Garlic, tofu and plant-based ground beat anything else in their aisles. The number next to each item is that count.
“Vegetarian” here means no meat, poultry or fish; eggs and dairy are in. These are labels from the recipe source, not product guarantees. Check labels for animal rennet in some cheeses (Parmesan), anchovies in Worcestershire sauce and chicken broth, where vegetable broth is the swap.
Vegetarian grocery list, by aisle.
The number is how many of the 515 vegetarian or vegan recipe versions use the ingredient. Salt, pepper and oils are on the pantry list.
Vegetarian grocery list
Produce
- Garlic230 recipes
- Lime104 recipes
- Cilantro97 recipes
- Yellow onion91 recipes
- Lemon88 recipes
- English cucumber80 recipes
- Carrot78 recipes
- Red bell pepper76 recipes
- Ginger root75 recipes
- Green onions (scallions)75 recipes
- Shallot69 recipes
- Avocado67 recipes
- Red onion66 recipes
- Grape tomatoes62 recipes
- Italian (flat-leaf) parsley62 recipes
- Tomato62 recipes
- Celery56 recipes
- Fresh basil47 recipes
- Zucchini squash43 recipes
- Baby spinach40 recipes
- Yellow bell pepper37 recipes
- Jalapeño pepper35 recipes
- Baby arugula34 recipes
- Edamame31 recipes
- Green bell pepper29 recipes
Tofu & plant-based protein
- Extra firm tofu115 recipes
- Veggie ground (plant based)112 recipes
- Pre-cooked vegan sausage46 recipes
Dairy & eggs
- Eggs40 recipes
- Plain greek yogurt37 recipes
Pantry, canned & dry
- Jasmine rice41 recipes
- Garbanzo beans (chickpeas)39 recipes
- Cannellini (white kidney) beans38 recipes
- Kalamata olives (pitted)35 recipes
- Tomato sauce34 recipes
- Basmati rice31 recipes
getmealpot.com/vegetarian-grocery-list/ · Let MealPot write this list for you from your week’s recipes.
Vegetarian protein per serving.
Calculated from USDA FoodData Central per-100 g values. A vegetarian main needs one or two of these to reach 20–30 g.
| Food | Portion | Protein | Calories |
|---|---|---|---|
| Firm tofu | ½ cup (126 g) | 22 g | 181 kcal |
| Tempeh | 3 oz (85 g) | 17 g | 163 kcal |
| Greek yogurt, plain nonfat | 6 oz cup (170 g) | 16 g | 92 kcal |
| Eggs | 2 large, hard-boiled (100 g) | 13 g | 155 kcal |
| Cottage cheese, 2% | ½ cup (113 g) | 12 g | 92 kcal |
| Edamame | ½ cup prepared (78 g) | 9 g | 94 kcal |
| Lentils | ½ cup cooked (99 g) | 9 g | 115 kcal |
| Hemp seeds | 3 tbsp (30 g) | 9 g | 166 kcal |
| Milk, 2% | 1 cup (244 g) | 8 g | 122 kcal |
| Black beans | ½ cup cooked (86 g) | 8 g | 114 kcal |
| Quinoa | 1 cup cooked (185 g) | 8 g | 222 kcal |
| Cheddar cheese, sharp | 1 oz (28 g) | 7 g | 115 kcal |
| Chickpeas | ½ cup cooked (82 g) | 7 g | 134 kcal |
| Peanut butter | 2 tbsp (32 g) | 7 g | 191 kcal |
| Almonds | 1 oz (28 g) | 6 g | 162 kcal |
Find recipes: vegetarian-labelled recipes, tofu, chickpea and lentil recipes.
Common questions.
What should a vegetarian buy at the grocery store?
A protein for most meals (tofu, eggs, beans, lentils, Greek yogurt), plenty of vegetables and fruit, whole grains, and flavour builders: garlic, onions, citrus, fresh herbs, soy sauce and spices.
How do vegetarians get enough protein?
Combine sources across the day. Per serving, firm tofu 22 g, tempeh 17 g, greek yogurt, plain nonfat 16 g, eggs 13 g (USDA figures). Eggs, dairy, beans and soy add up quickly.
Is this list vegan?
Not entirely: eggs, yogurt and cheese are in. Vegans can swap in plant yogurt, more tofu, tempeh and beans. Our counts include vegan recipe versions, which is why vegan sausage and vegan mayonnaise rank high.
What is a cheap vegetarian grocery list?
Dried or canned beans and lentils, eggs, rice, oats, frozen vegetables, carrots, onions, cabbage and bananas are among the cheapest foods per serving. Compare pack sizes with the unit price calculator.
Can MealPot plan vegetarian meals?
Yes. Add vegetarian to the dietary needs in your plan settings and MealPot plans the week around it, then writes the grocery list. Free to download; full meal plans need MealPot Pro.
MealPot writes this list from your week’s recipes.
Pick the week’s meals on iPhone or iPad and MealPot turns them into one grocery list, grouped by aisle. Free to download; full meal plans need MealPot Pro.
Sources
- USDA FoodData Central, SR Legacy entries (protein and energy per 100 g, retrieved 27 October 2026); portion values are our arithmetic from those figures ↗
- MealPot recipe library: 515 recipes with a vegetarian or vegan version, counted on 27 October 2026.