Shopping list for the Low-glycemic 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.
50 items · Grains, pasta and pulses are given as dry weight — what you buy, not what ends up on the plate.
Fruit & veg
- apple 450 g ≈2 pcs
- avocado 130 g ≈1 pcs
- blueberries 270 g
- broccoli 610 g ≈2 pcs
- carrots 150 g ≈2 pcs
- cucumber 400 g ≈4 pcs
- orange 180 g ≈1 pcs
- pear 490 g ≈3 pcs
- salad greens 120 g
- tomatoes 240 g ≈2 pcs
Meat & poultry
- beef 130 g buy fresh as you go
- chicken 100 g buy fresh as you go
- chicken breast 280 g buy fresh as you go
- turkey 290 g buy fresh as you go
Fish & seafood
- cod 170 g buy fresh as you go
- mackerel 130 g buy fresh as you go
- salmon 150 g buy fresh as you go
- trout 150 g buy fresh as you go
- tuna 230 g
Dairy & eggs
- Greek yogurt 2% 690 g
- cottage cheese 5% 600 g
- eggs 6 pcs
- feta 30 g
- kefir 690 ml
- tofu 150 g
Bakery
- crispbread 75 g
- wholegrain bread 45 g
Grains & pasta
- brown rice 55 g
- buckwheat 110 g
- bulgur 80 g
- pasta 70 g
- pearl barley 45 g
- quinoa 90 g
- rolled oats 85 g
Pantry
- almonds 40 g
- beans 130 g
- chia seeds 10 g
- chickpeas 55 g
- flaxseed 10 g
- hummus 110 g
- lentils 160 g
- olive oil 65 g
- walnuts 55 g
Up to you
- berries 370 g
- cheese 30 g
- fresh herbs 360 g
- nuts 15 g
- seeds 20 g
- soup 350 g
- vegetables 1.6 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.