Shopping list for the Flexitarian 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.
51 items · Grains, pasta and pulses are given as dry weight — what you buy, not what ends up on the plate.
Fruit & veg
- apple 510 g ≈3 pcs
- avocado 190 g ≈1 pcs
- banana 390 g ≈3 pcs
- broccoli 420 g ≈1 pcs
- carrots 160 g ≈2 pcs
- cucumber 530 g ≈5 pcs
- orange 360 g ≈2 pcs
- pear 520 g ≈3 pcs
- potatoes 350 g ≈3 pcs
- salad greens 270 g
- tomatoes 270 g ≈2 pcs
Meat & poultry
- chicken 140 g buy fresh as you go
- turkey 140 g buy fresh as you go
Fish & seafood
- cod 170 g buy fresh as you go
- salmon 130 g buy fresh as you go
- tuna 120 g
Dairy & eggs
- Greek yogurt 2% 540 g
- cottage cheese 350 g
- eggs 6 pcs
- feta 30 g
- kefir 850 ml
- tofu 280 g
- yogurt 120 g
Bakery
- crispbread 65 g
- wholegrain bread 140 g
Grains & pasta
- brown rice 100 g
- buckwheat 55 g
- bulgur 110 g
- pasta 80 g
- quinoa 160 g
- rolled oats 170 g
Pantry
- almonds 70 g
- beans 100 g
- chia seeds 10 g
- chickpeas 170 g
- honey 10 g
- hummus 110 g
- lentils 85 g
- nut butter 20 g
- olive oil 60 g
- tomato sauce 330 g
- walnuts 40 g
Up to you
- berries 590 g
- cheese 30 g
- fresh herbs 40 g
- nuts 20 g
- salad dressing 35 g
- seeds 15 g
- soup 760 g
- vegetable stew 300 g
- vegetables 600 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.