Weekly Grocery List Ideas

So you’re new at this and you’re not sure how to change what you usually buy… here’s some help!
These are all suggestions, open for addition or subtraction depending on your dietary needs and preferences.

  • Instead of buying chicken or beef you might want to consider things like:
    Tofu
    Seitan (Wheat Gluten)
    Black Beans
    Garbanzo Beans
    Lentils
    Nuts such as almonds & peanuts
  • In addition to protein substitutions some weekly things to pick up would be:
    Leafy Greens such as Spinach, Kale, Mustard Greens, etc. Whatever you prefer.
    Fruit like apples, oranges, berries, bananas, etc.
    Other produce like squash, cucumbers, tomatoes, carrots, etc.
  • Salad isn’t the only thing you’ll eat but it’s good to have fixins on hand
    Dressing
    Nuts
    Croutons or other toppings
    Cheese

Here’s The Facts

Better/ More Healthful Source of Iron:
Some cases have shown that red meat is linked with colon and rectal cancer. Leafy greens are an alternative to get non-heme iron that doesn’t increase your risk to develop one of these cancers.

Vegetarianism Can Help Alleviate World Hunger:
Over 10 pounds of plant protein are used to produce 1 pound of beef protein. If we used these grains to feed people rather than all these animals that are being farmed, there would be a lot more nutrients available to those malnourished. Cornell University conducted a study in 1997 that concluded if humans were fed the grain used to feed animals, 800 human lives could be saved from starvation.

Reduces Risk of Heart Disease, getting Type 2 Diabetes, and reduces overuse of antibiotics:
A vegetarian diet lowers blood pressure which reduces the risk of stroke. A vegetarian diet increases glycemic control in people who already have diabetes. Antibiotics are used to treat disease in animals put in confinement for farming, eventually these animals begin to become immune to the antibiotics and stronger ones are needed to be developed as well as the potential spread to humans.