Shopping list for the DASH 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.
54 items · Grains, pasta and pulses are given as dry weight — what you buy, not what ends up on the plate.
Fruit & veg
- apple 460 g ≈3 pcs
- avocado 70 g
- banana 330 g ≈3 pcs
- blueberries 290 g
- broccoli 470 g ≈1 pcs
- carrots 450 g ≈6 pcs
- cucumber 120 g ≈1 pcs
- orange 400 g ≈2 pcs
- peach 330 g ≈2 pcs
- pear 490 g ≈3 pcs
- potatoes 330 g ≈3 pcs
- salad greens 300 g
- tomatoes 420 g ≈4 pcs
Meat & poultry
- beef 130 g buy fresh as you go
- chicken 150 g buy fresh as you go
- chicken breast 430 g buy fresh as you go
- turkey 270 g buy fresh as you go
Fish & seafood
- cod 170 g buy fresh as you go
- mackerel 70 g buy fresh as you go
- salmon 80 g buy fresh as you go
- trout 150 g buy fresh as you go
- tuna 150 g
Dairy & eggs
- Greek yogurt 2% 360 g
- cottage cheese 5% 310 g
- eggs 4 pcs
- high-protein yogurt 180 g
- kefir 500 ml
- milk 1% 460 ml
- soy yogurt 200 g
- tofu 160 g
- yogurt 150 g
Bakery
- bread 45 g
- crispbread 20 g
- wholegrain bread 50 g
Grains & pasta
- brown rice 160 g
- buckwheat 60 g
- bulgur 100 g
- pearl barley 90 g
- quinoa 120 g
- rolled oats 150 g
Pantry
- almonds 35 g
- beans 160 g
- chia seeds 15 g
- chickpeas 65 g
- flaxseed 20 g
- honey 10 g
- hummus 60 g
- lentils 150 g
- olive oil 70 g
- peanut butter 20 g
- walnuts 35 g
Up to you
- berries 300 g
- nuts 20 g
- vegetables 1000 g
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.