healthy grocery lists?

Meat isn't inherently unhealthy and you need protein sources, not just vegetables. You can get those in plant based diets, but you're looking at things like tofu and other soy products, faux meats, seitan, etc. Legumes and Lentils, quinoa, etc, while mostly comprised of carbohydrates (carbs aren't the devil) are also decent sources of plant based protein and generally a staple of vegan/plant based eaters. You will also need to supplement B12 if you are doing away with animal products as it is a very important nutrient and not available in plants. A lack of EPA Omega 3 fatty acids are also very often a deficiency of plant based eating unless one is consuming algae or taking an Omega 3 algae supplement. Anemia and iron deficiencies are also prevalent.

My shopping list (depending on what needs stocked and what meals are planned for the week) looks something like this...obviously we wouldn't need all of these things every single week:

Mixed Greens
Cucumbers
Cherry Tomatoes
Broccoli
Asparagus (if it looks good)
Cabbage
Frozen peas
Edamame
Fruits (seasonal)
Potatoes
Carrots
Bell pepper varieties
Onions
Avocado
Beets
Rice
Quinoa
Legumes/Lentils
Boneless, skinless chicken thighs
Pork tenderloin
Flank steak
Ground Beef
Cod/Tilapia/other white fish
Tuna Steaks
Salmon (we buy Sockeye in 25 Lb bulk in Sept/Oct from a fisherman friend in BC for the year)
Shrimp
Canned tuna
Eggs
Milk
Cheese
Coffee
Peanut butter
Bread
Olive oil/Avocado oil

Random things like garlic, cilantro, parsley, other herbs, etc...lemons, limes, condiments, what have you...

If budget is important, the frozen veggies are your friend. Sometimes people think they're less nutritious than fresh, but often the opposite is true (because frozen veggies are usually frozen quite soon after picking, and fresh ones spend a comparatively long time in transit and in the store). Some things are also good canned, like tomatoes in various forms - quite versatile in cooking.

Of course, some veggies are tastier in the fresh version, so prioritize accordingly. Around here, farmers markets are a potential source of ultra-fresh fresh veggies in season, but they're not necessarily the cheapest source.

If you don't mind cooking at home, dried beans tend to be very affordable, and quite nutritious. (They are high in carbs, though, which seems to be a worry for you for some reason? They're quite nutrient dense.)

Some of the more protein-dense foods are tempeh, tofu, seitan (which won't work if you're gluten sensitive), legumes. Tofu is a thing many people don't like texture-wise, but one can buy forms that have different textures (there are tofu "noodles", smoked tofu, baked tofu, and more) - maybe try some different forms and different cooking methods to see what you like. Soft tofu in particular can be blended into things to add some protein, such as maybe into a squash-based soup.

If some processed foods are OK with you, maybe try red or green lentil pasta, which have a texture similar to wheat pasta but more protein (almost twice as much, typically). They're good in dishes where you'd usually use wheat pasta. Edamame/soy or black bean pasta are even higher in protein, but tend to have a chewier texture. I like them in pseudo-Asian preps, such as with stir-fried or stir-steamed veggies and a chili, tamari, miso or peanut sauce. (Peanut sauce made with peanut butter powder is pretty calorie-efficient.)

Speaking of flavorings, nutritional yeast is a good thing to have on hand. It has a sort of cheesy flavor, and if you get a fortified type, it will have the important vitamin B-12 that's otherwise unavailable in a fully plant-based diet.

As far as snacks, raw veggies and fruits are good. While dried fruits are calorie-dense, they can be reasonably filling with water or another beverage alongside, and are nutritious, tasty, and convenient to keep on hand. (If you're trying to reduce sugar, check for 'no sugar added' types.) If you cook, you can make crispy chickpeas or lentils with various seasonings, try different ways of preparing popcorn - lots of recipes on the web. Nuts are an option, though portions will be small as they're calorie dense. Bean dips (such as hummus) can be good choices, though they usually need refrigeration so not as useful away from home.

If you're suddenly going vegetarian (as your post and tags imply), you may find this site a useful source of nutrition information:

https://veganhealth.org/

Yes, it says "vegan", because that's its focus, but it's also very useful for vegetarians and plant-intense flexitarians.

That site is very science-based, with content by registered dietitians. Even if you're simply substantially increasing the fraction of plant foods in your eating, understanding the nutrition implications is important. There are unfortunately many vegan/vegetarian advocacy sites that are more about making converts than providing sound information. I've seen some advocacy sites pretty much saying that we don't have to worry about nutrition when eating fully plant based, because plants are Just That Good. It's not true. Getting full, well-rounded nutrition eating only plants is actually very slightly more difficult than getting good nutrition as an omnivore. It's not all that difficult, but there's some learning/adjustment involved.

Best wishes!

If you're thinking I'm a shill for Big Meat, I'm not. I've been vegetarian for almost 49 years now. It can be a valid dietary choice for many reasons, but I resent the zealous advocates that misrepresent what's involved (by misrepresenting the science, they make us plant-centric folks look bad, IMO). Veganism/vegetarianism is not inherently the very most healthy way of eating, it doesn't automatically result in weight loss, etc.

This site caters to two different types of grocery shoppers:

Gather a bunch of ingredients, bring them home, figure out what to do with them, then restock the list as it gets used

or

Make a menu for the days/week to come, figure out what ingredients those meals need, go shopping for only those items

People have made both methods work. But your grocery list can be radically different depending on which method you find works best for you.

Another idea, provided to can cook and this is available: order a box of mixed vegetable from a farmer or similar and get surprised at what you get.

OP, I wouldn't recommend just buying a bunch of vegetables for the week without any plan. As a vegetarian, I am well acquainted with the "use them, they're haunting you, they're going to go bad any minute now" discomfort of loading up on fresh veg and then blithely going about my way cooking other things. Sketch out a few meal ideas for the week and shop accordingly. It'll save you money to buy what you need. Your menus can evolve to include new vegetables that you want to try, but start rather small.

If you’re looking for something quick, to get you started til you can get a handle on meal planning , my Lidl carries a brand called Taylor Farms. They have several different varieties of vegetable stir fry mixes, most being 70 calories per serving, and a whole bag is 3 to 3.5 servings depending on the variety. The calories include the various sauce packets, which are packed separately.

If you really want to go hard core, instead of the sauce, use a honey-ginger balsamic, which is only token calories.

I serve over rice, or rice mixed with cauliflower rice to supplement, or as our taste for rice has waned, just cauliflower rice.

One bag of Stir Fry mix and one of cauliflower rice fills the two of us up. And we “stir fry” in a hot nonstick pan with zero oil. It tastes just fine.

We do, however, load up with chicken breast for protein. You could use tofu, or whatever tickles your fancy.

I think I’ve seen Taylor Farms at Kroger, too.

Such good ideas above! What a treasure trove.

I eat meat but I’m a veggie lover. I do a lot of stir fries because I find it fast and easy. You can toss in the protein of your choice. I do a lot of smoothies and vitamix juices as well to get in my greens.

My list this week:
•Broccoli and carrot slaw. (You can save money by buying whole broccoli and carrots and shredding the stalks!)
•Cauliflower rice (also cheaper to buy frozen or a big head of cauliflower and rice it.)
•Purple cabbage
•shitakes
•Peas
•shallots
•Asparagus
•Spinach - I toss in everything. I buy a jumbo sized .
•Kale
•Shellfish
•Eggs
•Fish
•Poultry
•Variety of berries - also can be cheaper frozen.
•avocados

For protein - some veggie forward options - add chickpeas to your dish. Sunflower seeds as well.
I don’t eat a lot of beans, but my veggie only friends do.

If you buy fresh seasonal vegetables.. those tend to save on costs as well.

I change up my grocery shopping weekly…