Shopping list for the High-protein 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 1900 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.
53 items · Grains, pasta and pulses are given as dry weight — what you buy, not what ends up on the plate.
Fruit & veg
- apple 300 g ≈2 pcs
- avocado 50 g
- banana 200 g ≈2 pcs
- blueberries 200 g
- broccoli 420 g ≈1 pcs
- cucumber 150 g ≈1 pcs
- orange 160 g ≈1 pcs
- peach 130 g ≈1 pcs
- pear 150 g ≈1 pcs
- potatoes 360 g ≈3 pcs
- salad greens 450 g
- tomatoes 320 g ≈3 pcs
Meat & poultry
- beef 310 g buy fresh as you go
- chicken breast 670 g buy fresh as you go
- turkey 420 g buy fresh as you go
Fish & seafood
- cod 200 g buy fresh as you go
- mackerel 150 g buy fresh as you go
- salmon 160 g buy fresh as you go
- shrimp 180 g
- trout 170 g buy fresh as you go
- tuna 150 g
Dairy & eggs
- Greek yogurt 2% 780 g
- cottage cheese 5% 920 g
- eggs 11 pcs
- high-protein yogurt 600 g
- kefir 500 ml
- milk 1% 200 ml
- tofu 180 g
Bakery
- bread 45 g
- crispbread 30 g
- wholegrain bread 90 g
Grains & pasta
- brown rice 110 g
- buckwheat 55 g
- bulgur 55 g
- pasta 75 g
- pearl barley 45 g
- quinoa 110 g
- rolled oats 140 g
Pantry
- almonds 10 g
- beans 65 g
- chia seeds 10 g
- chickpeas 65 g
- flaxseed 10 g
- honey 10 g
- lentils 150 g
- olive oil 75 g
- peanut butter 15 g
- tomato sauce 120 g
- walnuts 30 g
Up to you
- berries 400 g
- fresh herbs 120 g
- seeds 10 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.