Week One Shopping List.

Be prepared to 'ad lib' your vegetarian diet for a little while, until your parents can go shopping. (i.e- you'll have to just pick the meat out of your meals) Remember, you are not the only one in the house who needs to eat, so make your shopping list with your family in mind. Think of what you already have in your pantry, what they like to eat,and how you can supplement their eating habits with some veggie-friendly additions.



Stuff to think about:

What kind of vegetarian am I?
Knowing the exact restrictions of your new diet is super important, because you also need to be aware of nutrient deficiencies. Sure, fruits and veggies are chock full of important vitamins and minerals, but not all vitamins and minerals. This could be very dangerous, especially for a developing teen. Dietary supplements can be your friend.

What kind of nutrients do I need?
Often Vegan teens suffer from dizzyness and lack of energy, even though they believe their diet is supplying everthing they need. But often vitamins found in animals such as fish (B12) arent in your daily spinach. Try visiting your local supplement store and pick up some teen vitamins. Herbal Supplements work too, but be careful you aren't taking a spoonful of Guatemalan Kitty Litter.


What's in my pantry?
Unless your family lives on steak and air, there ought to be some vegetables in your pantry already. This is helpful for those first few days of vegetarian eating, when the shopping hasn't been done yet, and it avoids buying more than what's needed.

What's on my spice rack?
Spices are a huge part of vegetarian eating. Since alot of foods are flavored with animal fats, cooking basic veggies can leave you with dishes that lack taste. And where theres a lack of taste there's a lack of enthusiasm. Get to know Allspice, Tumeric, Tarragon, and Paprika. They come in in a pinch (no pun intended) when you need a little more pep on your plate.

What do we usually cook?
Think of the things your family usually eats for dinner. Big sit down five course meal? Think of ways to supplement meat in that diet. TV dinners? There are microwaveable veggie dishes too.

What meat(s) does my family usually eat?
There are so many different vegetables and preparations that can match the taste and texture of different meats, it's great to know what's usually for dinner.

How much do I usually eat?
Portions are important too when it comes to shopping. You don't want a pile of rotting vegetables in your fridge. If you're cooking for one, buy for one. Don't buy for four. Buying too much ends up as a lump of strange caterpillar mold stuff beneath what you think might have once been a carrot.

What do I like to snack on?
No one really goes on the three squares a day diet anymore. Most people eat more or less continuously, so knowing what you like to nibble on is important, especially for vegans, when finding an alternative can be painstaking. You like granola bars? They are made with butter, so maybe just granola mix will suffice.

Shopping List: Week One>Pantry Stockers

Milk (1 gallon)
Small Butternut Squash
Chickpeas (one or two cans)- for hummus and salad toppings
Tahini (one jar)- sesame seed paste
Cilantro(one bundle)- a spice I enjoy
Lemon (one or two)- Usefull in cooking and beverages too
Vanilla Yogurt(large jar)- For snacks
Granola(about 20-32oz loose)-For snacks
Tomatoes(size matters)- for sauces, salads, anything really
Olives(one small jar)- for sauces and salads and just 'cuz I like them
Olive Oil (a large jug) - Cooking staple, for use instead of butter
Mushrooms(one carton)- Have the same texture as meat when cooked. They come in so many varieties
Baybel Cheese Wheels (one small bag)- Tasty snacks for the lacto-ovo vegetarian
Fresh Zucchini (two medium)- They make good side dishes and on a sandwhich
Tofu? (One package)- Meat substitute
Jasmine or Brown Rice(small package)- Any sort of rice will do. I prefer this sort, because it's sticky
Sauce!(a bottle of the sauces you like)- Since you can't be expected to whip up some sort of ingenius spice mix daily, it's nice to have a few sauces on hand.
Cabbage(one head)- I like cabbage. personally, and the one in my fridge is brown.
Edamame (shelled soybeans, one package)- Also a good snack, and great on salads, in sauces, over pasta etc.
Cherries - Notice how few fruits there are on this list? I'm a picky eater, but I'll eat cherries by the pailful.
Cucumber(one or two)- Salads, or just plain
Spinach (large bag)- Can be cooked, eaten raw, and/or stuck into just about any dish.

There you go! Good Luck!