Shopping list for the Anti-inflammatory diet
Everything a week of this plan needs, added up and grouped the way a shop is laid out.
Amounts follow this plan’s default of 1800 kcal a day and include no allergen swaps. Open it in the app to scale portions to your own target and replace anything you cannot eat.
45 items · Grains, pasta and pulses are given as dry weight — what you buy, not what ends up on the plate.
Fruit & veg
- apple 210 g ≈1 pcs
- avocado 180 g ≈1 pcs
- blueberries 470 g
- broccoli 910 g ≈2 pcs
- carrots 440 g ≈5 pcs
- cucumber 250 g ≈2 pcs
- orange 400 g ≈2 pcs
- pear 360 g ≈2 pcs
- salad greens 140 g
- tomatoes 500 g ≈4 pcs
Meat & poultry
- chicken 160 g buy fresh as you go
- turkey 150 g buy fresh as you go
Fish & seafood
- cod 210 g buy fresh as you go
- mackerel 320 g buy fresh as you go
- salmon 320 g buy fresh as you go
- trout 160 g buy fresh as you go
- tuna 130 g
Dairy & eggs
- Greek yogurt 2% 570 g
- cottage cheese 370 g
- eggs 5 pcs
- kefir 370 ml
- soy yogurt 430 g
- tofu 140 g
Bakery
- crispbread 80 g
- wholegrain bread 40 g
Grains & pasta
- brown rice 110 g
- buckwheat 110 g
- bulgur 110 g
- quinoa 150 g
- rolled oats 160 g
Pantry
- almonds 75 g
- beans 110 g
- chia seeds 30 g
- chickpeas 95 g
- flaxseed 20 g
- hummus 110 g
- lentils 95 g
- olive oil 95 g
- walnuts 80 g
Up to you
- berries 500 g
- fresh herbs 530 g
- sauce 35 g
- soup 430 g
- vegetable stew 350 g
- vegetables 1.2 kg
The plan leaves these to you — quantities are a portion guide, not a purchase.
General guidance based on public dietary recommendations, not medical advice. If you are pregnant, breastfeeding, managing a chronic condition or taking medication, discuss changes with a doctor first.