Help me make my low-budget vegetarian grocery list!

karmahunger

Tomorrow, I will have fifty dollars to buy groceries with. I don't eat ANY meat (including fish), I do eat eggs lately. Dairy products are okay.
If anyone can help me budget and get food to last at least a week (longer if possible) that'd be groovy. I am going to put down what I already have at home.
-Canned lentils (half a can)
-Canned peas
-Gluten-free flour
-Crackers
-Those weird low-calorie cranberry cookies.
-Litehouse avocado veggie dip

Then my roomies have some food but I can't eat too much of it, so let's ignore their food (most of it is junk, anyway). I will be shopping at Safeway.

Thanks!

willtry08

I don't eat meat, fish or eggs. Not sure what you like eating but maybe grab some rice (brown basmati is great); canned chickpeas; canned kidney beans; frozen fruit; frozen veggies; oatmeal or cereal; milk or soy milk. I love tofurkey products and there's a great selection at safeway (I only grab them on sale though). Maybe some whole grain pastas and fresh or canned tomatoes. As I'm writing this list I realize I've been eating garbage lately - I should go grocery shopping at safeway tomorrow too, lol!

meggolego

Hummus!

Quinoa?

stephdeeable

Bag of black beans. Bag of brown rice. Salsa. I eat rice and beans 2 or 3 times a week, it is super filling and those bags will last a long time.

Buy frozen vegetables to make stirfry,

Eggs.

Whole wheat pasta.

Lettuce and vegetables for big garden salads,

You could probably get all of that plus a loaf of bread and some fruit for 50 bucks. Although I've never been in a Safeway, not sure if they're in Canada.

Lioness102

2 suggestions
1~canned stuff has high sodium at times
2~sometimes safeway is expensive, surprisingly low prices @ Giants & small local markets.

I get cheap tofu & a plethora of veggies from asian markets.
I've found that "namebrand" markets are kinda pricey…

karmahunger

Oh! I do have some rice and quinoa, too!

@Steph: Safeway is in Canada, but I think mostly BC.

Sassysraa

I've been a vegetarian my whole life. It's so expensive and in my opinion so unhealthy. I think it's what got me here. Way too many carbs. Anyway, watch for special K items to go on sale they make great snacks. I love Aldis light and fit brand. Good low fat cheese, yogurt, and Ice cream bars. Watch for salad and veggies to go on sale.

FitandFab33

Dry beans, lentils etc are MUCH more cost effective and don't have extra junk (sodium/preservatives).

I would say some nuts as well (though they can be expensive). Pepitas (pumpkin seeds) and unsalted/lightly salted sunflower seeds are cheaper options and/or natural nut butter.

FlaxMilk

Protein powder. Shop around online and it's very cost effective. As a vegetarian, it's more cost effective for me than trying to get my protein in (while keeping my other macros inline) from other protein sources.

Oatmeal, potatoes, dried lentils (easy to cook in a rice maker), almonds.

anifani4

Dozen eggs
soy milk
yogurt

head of leaf lettuce
cherry tomatoes

carrots
celery
onions
Dark leafy greens (chard or kale)
apples
bananas

beans (whatever you like, canned or dry)
peanut butter (preferable natural)
canned tomatoes

Oatmeal if you like it.

bread

If there is any more money buy some frozen berries

Make salads.
Make soup with the canned tomatoes, onions, and celery as a base; add herbs,chopped veggies, and beans
cook the chard or kale with onions and olive oil then add beans
smoothie with yogurt, banana, frozen berries

toast with peanut butter
apples for snacks

iggyboo93

Stay away from the canned beans if you are able to. Dried beans are less expensive and won't have the sodium that canned beans do.

TVP - textured vegetable protein - it is great for tacos and veggie burgers.
Quinoa
Oatmeal
Whole grain pasta
Dried beans
Fruits and veggies in season
Red or gold potatoes
Yams or sweet potatoes
Plantains (they are cheap and oh so delicious)
Tempeh - so hearty in stir fry
Greek yogurt

karmahunger

Thanks!

iggyboo93

Just re-read the OP and saw you are going to Safeway - sadly they don't have a bulk food section.

When making soup - save all your carrot, potato, celery and onion peelings (not the crunchy shell part though) and use them to make soup stock. One 32 ounce box of stock is over $3. I make 2-3 gallons at a time when I make stock and freeze what I don't use within 3 days.

karmahunger

Just re-read the OP and saw you are going to Safeway - sadly they don't have a bulk food section.

When making soup - save all your carrot, potato, celery and onion peelings (not the crunchy shell part though) and use them to make soup stock. One 32 ounce box of stock is over $3. I make 2-3 gallons at a time when I make stock and freeze what I don't use within 3 days.

The one I go to does!

uhhuthatsright

Tofu
Popcorn
Olive oil
Nutritional yeast
Onions
Fresh garlic
Bell pepper
Mushrooms (fresh)
Lettuce
Brown rice
Small corn or flour tortillas
Soy Milk
Healthy store brand cereal ( for if you feel lazy)

You can make a tofu scramble from the yeast, garlic, and veggies.
Veggie fajhitas (sp ?)
Popcorn with olive oil & n.yeast
Tofu & veg stir fry
Breakfast rice with a little soymilk & sweetner
Salad
And a soup made from these thing & the lentils you have.

Good Luck!

LethalBeauty

-Canned Maple Syrup Beans (only like 99cents)
-Chick Peas (under 2$)
-All fruits & veggies. If you go to a fruit/veg market they are soooo cheap. There are two places really close to where i live and you can get like 8 kiwis for 1.99$ or 6 apples for $1.99, bag of big carrots for 79 cents...yup

Effpcos

Hmm, I may not be too much help living here in New Zealand! I stick to in-season vegetables, much cheaper, tastier and nutritious. Do you have pumpkins? Like whole or cut fresh? That's one of my staples here in winter, it's a savoury thing here, I eat it roasted or cooked and blended with roast garlic to make it soup- you could do that with sweet potato, squash or even ordinary potato.
Cabbages- shredded into coleslaw with some carrots.
Do you have local farmers markets or greengrocers? They're often much cheaper because they don't have the travel/staff expenses.
I'd recommend you spend a few dollars a week on buying a different packet of dried herbs or spices, they can turn the most boring/plain foods into wonderful tasty meals and last for ages. One of my favourite fallback is baked potato (I do it in the microwave) smacked open and sprinkled with cajun and a tablespoon of low fat sour cream , very satisfying.

Effpcos

Oh and carrots grated up& mixed with some lentils (I always rinse my canned ones to get rid of some of the excess sodium) and a tablespoon of balsamic vinegar (just the vinegar by itself, the dressing has oil in it, and often added sugar and salt, and is more expensive).

elizak87

Can tomatoes, can lentils, dry lentils, carrots, Potatoes, celery, onion, stock cubes, red wine, can 4 bean mix, can mexican beans, spinach, eggs

1. fry one carrot, one celery stick, half onion. Add 4 cups water, stock cube and can tomatoes for 15 mins. Add can lentils for 10 mins = lentil soup
2. Boil potatoes and mash. Fry celery, carrot, onion, can tomatoes, stock cube, red wine and dry lentils. Put potatoes on top =lentil pie
3. Four bean mix, mexican beans, can tomatoes, carrot and celery in a pan for 15 mins. put spinach through. Put on wraps or corn chips or rice
4. In a pan heat stock, can tomatoes, spinach, celery and carrot in wide pan. Make wells. Put eggs in wells. Cover for ten mins

FeebRyan

1kg chickpeas
500g mung beans
500g sesame seeds
500g sunflower seeds
1kg onions
loads of garlic
olive oil (preferrably cold-pressed organic but scrimp if you're poor)

soak half chickpeas overnight, boil half of them, the other half leave in a glass bowl, covered with a muslin to sprout, wash every time you wake up and every time you go to bed until they start shooting sprouts - then use as cooked chickpeas

Do the same with mung beans (sprout them all though)

with cooked chickpeas, seperate in half

with one half make hummus
(use sesame seeds to make tahini - its easy peasy)

with other half make falafal - you will need cumin and corriander for that, if not in the cupboard, buy some)

Soak sunflower seeds overnight, sprout for 3-4hours, add to food processor with a bit of oil, some garlic, and an onion

thats sunflower pate, it will last for 3 weeks.

there ya go, really cheap, really filling and you can use the rest of your money to bulk out with other stuff or get fresh fruit with it.

eating4balance

Bananas
Greek yogurt
Fresh/frozen berries
Oatmeal
Beans (Chickpeas, black)
Squash (acorn, butternut, spaghetti, yellow, zucchini, buttercup)
Tofu
Baby /Celery
Hummus
Tomatoes
Eggs
Nut butter

You could make a big pot of vegetarian chili to last for a few meals during the week. You'd need canned tomato chunks, tomato sauce, can of beans, diced veggies (onions, mushrooms, peppers), tofu (if desired), packet of chili seasoning.

Another way to save money with breakfast would be to make baked oatmeal at the beginning of the week and have it for breakfast every morning. Top it with greek yogurt, fruit, nut butter...

Ladyiianae

*bump*

bumping this for when I get home tonight, I am a vegetarian as well and I find this a great thread for "grocery list starters" and cooking ideas

Thanks OP!

Thanks to those who have also contributed!

NeverGivesUp

Frozen veggies are cheaper Peas, corn, brussel sprouts, carrots, a mixture of veggies.

If you buy bags of dry beans (chickpeas, lentils, kidney beans, pinto beans, options are endless and great to reach for when in a pinch, just soak them overnight and cook them the next day) that can get you really really far along with brown rice and veggie broth.

onions and garlic make everything taste yummy!!!!

I am a pescetarian but have not been eating too much fish lately since it is so expensive and I am gluten free too.

Fresh fruits are great to have too, or frozen ones. I don't liked canned foods as much because of the preservatives and sodium plus it creeps me out being stored in aluminum. The veggies in season are great to buy too fresh.

Good luck.

tmos512

You could make a big pot of vegetarian chili to last for a few meals during the week. You'd need canned tomato chunks, tomato sauce, can of beans, diced veggies (onions, mushrooms, peppers), tofu (if desired), packet of chili seasoning.

This is a great idea! If you make some brown rice (which is super cheap too) and add it to the chili, it's a little more filling and stretches things out a little more.