Shopping list for the MIND 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.
49 items · Grains, pasta and pulses are given as dry weight — what you buy, not what ends up on the plate.
Fruit & veg
- apple 330 g ≈2 pcs
- arugula 260 g
- avocado 140 g ≈1 pcs
- banana 240 g ≈2 pcs
- blueberries 420 g
- broccoli 470 g ≈1 pcs
- carrots 320 g ≈4 pcs
- cucumber 510 g ≈5 pcs
- orange 420 g ≈2 pcs
- pear 560 g ≈3 pcs
- salad greens 440 g
- spinach 500 g
- tomatoes 600 g ≈5 pcs
Meat & poultry
- chicken breast 490 g buy fresh as you go
- turkey 170 g buy fresh as you go
Fish & seafood
- cod 210 g buy fresh as you go
- salmon 150 g buy fresh as you go
- trout 170 g buy fresh as you go
- tuna 140 g
Dairy & eggs
- Greek yogurt 2% 710 g
- cottage cheese 550 g
- eggs 4 pcs
- kefir 870 ml
- tofu 150 g
- yogurt 140 g
Bakery
- bread 45 g
- crispbread 70 g
- wholegrain bread 110 g
Grains & pasta
- brown rice 95 g
- buckwheat 60 g
- bulgur 110 g
- pasta 80 g
- quinoa 160 g
- rolled oats 130 g
Pantry
- almonds 55 g
- beans 130 g
- chia seeds 25 g
- chickpeas 120 g
- flaxseed 15 g
- hummus 110 g
- lentils 120 g
- olive oil 80 g
- walnuts 65 g
Up to you
- berries 470 g
- fresh herbs 45 g
- lemon sauce 35 g
- nuts 15 g
- soup 810 g
- vegetables 250 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.