Shopping list for the Egg 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.
45 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
- avocado 130 g ≈1 pcs
- broccoli 540 g ≈1 pcs
- carrots 150 g ≈2 pcs
- cucumber 300 g ≈3 pcs
- orange 360 g ≈2 pcs
- pear 480 g ≈3 pcs
- salad greens 530 g
- tomatoes 390 g ≈3 pcs
Meat & poultry
- chicken breast 580 g buy fresh as you go
- turkey 300 g buy fresh as you go
Fish & seafood
- cod 340 g buy fresh as you go
- salmon 270 g buy fresh as you go
- tuna 210 g
Dairy & eggs
- Greek yogurt 2% 670 g
- cottage cheese 540 g
- eggs 13 pcs
- feta 25 g
- kefir 500 ml
Bakery
- bread 80 g
- crispbread 60 g
- wholegrain bread 140 g
Grains & pasta
- brown rice 130 g
- buckwheat 45 g
- bulgur 100 g
- quinoa 130 g
- rolled oats 70 g
Pantry
- almonds 40 g
- beans 110 g
- chia seeds 10 g
- chickpeas 35 g
- hummus 50 g
- lentils 25 g
- olive oil 40 g
- peanut butter 15 g
- tomato sauce 160 g
- walnuts 15 g
Up to you
- berries 570 g
- cheese 50 g
- fresh herbs 170 g
- nuts 15 g
- sauce 60 g
- seeds 10 g
- soup 340 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.