Veggie Blog

If you are new to vegetarian eating and want to stock up for the week, where you shop matters less than people think, but a good natural-food store can make the first few weeks much easier. When I first wrote this post in 2007, I named three national grocers. Some of that has changed, so here is an updated version.

Which stores are known for vegetarian food?

I started with Whole Foods, Wild Oats and Trader Joe’s. Whole Foods opened its first store in Austin, Texas, on September 20, 1980, according to the company’s own history. Wild Oats, which began with a vegetarian natural-foods store in Boulder, Colorado, merged with Whole Foods in 2007, as I mentioned in the old post. Amazon then acquired Whole Foods in 2017. The store counts and state lists in the 2007 post are out of date, so check each chain’s store locator. Many ordinary supermarkets and local co-ops also carry tofu, plant milks and vegetarian products, and an independent natural-food shop often has the most knowledgeable staff.

What should a new vegetarian buy first?

Start with staples that you can use in many meals: dried or canned beans and lentils, tofu, whole grains such as brown rice and oats, nuts and seeds, and plenty of vegetables and fruit. Add a calcium-fortified plant milk if you do not drink dairy. Vitamin B12 deserves a mention: the NIH says that plant foods have no vitamin B12 unless they are fortified, so vegans need fortified foods or a supplement, and some vegetarians may too. Our post on vitamin deficiency and who is at risk covers this in more detail.

How do you check that a product is vegetarian?

Read the label, because animal ingredients can hide in unexpected places, such as gelatin in sweets or animal rennet in cheese. The Vegetarian Society explains how to spot vegetarian cheese, and a clear “suitable for vegetarians” mark saves time. If you are unsure, ask the staff or the manufacturer.

Are natural-food stores cheap?

The old post said prices were low to moderate. That depends heavily on the store and the products. Dried beans, lentils, oats and rice are inexpensive almost everywhere, while specialty products cost more, so compare unit prices. For ideas on what to cook with your staples, see our guide to high-protein vegetarian meals.