Shopping list for the Cottage cheese protein plan 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 1750 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.
40 items · Grains, pasta and pulses are given as dry weight — what you buy, not what ends up on the plate.
Fruit & veg
- apple 360 g ≈2 pcs
- banana 330 g ≈3 pcs
- blueberries 200 g
- broccoli 560 g ≈1 pcs
- carrots 300 g ≈4 pcs
- cucumber 300 g ≈3 pcs
- orange 350 g ≈2 pcs
- pear 530 g ≈3 pcs
- salad greens 100 g
- tomatoes 300 g ≈2 pcs
Meat & poultry
- chicken breast 600 g buy fresh as you go
- turkey 450 g buy fresh as you go
Fish & seafood
- cod 340 g buy fresh as you go
- salmon 290 g buy fresh as you go
- tuna 280 g
Dairy & eggs
- Greek yogurt 2% 720 g
- cottage cheese 5% 1.4 kg
- eggs 6 pcs
- kefir 500 ml
Bakery
- crispbread 30 g
Grains & pasta
- brown rice 100 g
- buckwheat 120 g
- bulgur 110 g
- quinoa 95 g
- rolled oats 180 g
- wholegrain flour 30 g
Pantry
- almonds 60 g
- beans 65 g
- chia seeds 10 g
- chickpeas 65 g
- flaxseed 10 g
- honey 10 g
- lentils 65 g
- nut butter 20 g
- olive oil 50 g
- raisins 20 g
- walnuts 55 g
Up to you
- berries 500 g
- fresh herbs 200 g
- vegetables 1.4 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.