Eating vegetarian can be one of the most cost-effective ways to eat—especially when you focus on whole, minimally processed foods. With some smart planning and a bit of flexibility around seasonal produce, you can build a week’s worth of nourishing meals without going over budget. Here’s a ready-to-use vegetarian grocery list that keeps things simple, healthy, and affordable.
Why a Vegetarian Grocery List Saves Money
Plant-based diets emphasize ingredients like beans, grains, and vegetables—all of which are typically much cheaper per serving than meat or processed items. They’re also shelf-stable or have long refrigerator life, reducing waste and saving money over time. To help you keep track of weekly deals, tools like Instacart and Kroger’s digital coupons make it easy to compare prices and plan ahead.
Your Weekly Vegetarian Grocery List (Budget Edition)
This list is designed to cover breakfast, lunch, dinner, and snacks for one week. Quantities can be adjusted based on household size and dietary needs.
Grains & Pantry Staples
- Rolled oats (bulk or store brand)
- Brown rice
- Whole wheat pasta
- Dry lentils
- Canned chickpeas
- Black beans (dry or canned)
- Canned diced tomatoes
- Peanut butter or almond butter
- Olive oil
- Soy sauce or tamari
- Garlic powder, cumin, paprika, chili flakes
Fresh Produce (Buy Seasonal to Save More)
- Carrots
- Sweet potatoes
- Onions
- Garlic
- Bell peppers
- Broccoli or cauliflower (whichever is on sale)
- Zucchini
- Kale or spinach (look for store brands or local options)
- Bananas
- Apples or oranges (whichever has better deals)
Refrigerated & Frozen
- Eggs (optional for ovo-vegetarians)
- Tofu or tempeh
- Plant-based milk (oat, almond, or soy—choose shelf-stable cartons if cheaper)
- Frozen mixed vegetables
- Frozen berries (great for smoothies or oatmeal)
Snacks & Extras
- Whole grain bread or tortillas
- Popcorn kernels (a healthy, cheap snack)
- Hummus (or make your own from chickpeas)
- Trail mix or nuts (buy in bulk for best pricing)
Pro Tip: Track Local Prices Before You Shop
Use Instacart to preview prices at stores near you, or browse Kroger’s weekly deals to find discounts on produce, grains, or plant-based dairy. Planning around these specials can save you $10–15 per week or more.
Want to Save Even More?
You can earn cashback at Whole Foods with Fluz and stack those savings with digital coupons or loyalty programs at checkout.
