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 400 g ≈2 pcs
- avocado 140 g ≈1 pcs
- broccoli 590 g ≈1 pcs
- carrots 160 g ≈2 pcs
- cucumber 330 g ≈3 pcs
- orange 370 g ≈2 pcs
- pear 540 g ≈3 pcs
- salad greens 600 g
- tomatoes 440 g ≈4 pcs
Meat & poultry
- chicken breast 640 g buy fresh as you go
- turkey 350 g buy fresh as you go
Fish & seafood
- cod 390 g buy fresh as you go
- salmon 280 g buy fresh as you go
- tuna 240 g
Dairy & eggs
- Greek yogurt 2% 750 g
- cottage cheese 590 g
- eggs 15 pcs
- feta 30 g
- kefir 570 ml
Bakery
- bread 90 g
- crispbread 65 g
- wholegrain bread 150 g
Grains & pasta
- brown rice 140 g
- buckwheat 55 g
- bulgur 120 g
- quinoa 140 g
- rolled oats 80 g
Pantry
- almonds 45 g
- beans 120 g
- chia seeds 15 g
- chickpeas 35 g
- hummus 55 g
- lentils 30 g
- olive oil 45 g
- peanut butter 15 g
- tomato sauce 170 g
- walnuts 20 g
Up to you
- berries 640 g
- cheese 55 g
- fresh herbs 180 g
- nuts 15 g
- sauce 60 g
- seeds 15 g
- soup 390 g
- vegetables 1.5 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.