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 300 g ≈2 pcs
- arugula 240 g
- avocado 120 g ≈1 pcs
- banana 200 g ≈2 pcs
- blueberries 380 g
- broccoli 390 g ≈1 pcs
- carrots 280 g ≈3 pcs
- cucumber 440 g ≈4 pcs
- orange 360 g ≈2 pcs
- pear 490 g ≈3 pcs
- salad greens 390 g
- spinach 440 g
- tomatoes 540 g ≈4 pcs
Meat & poultry
- chicken breast 430 g buy fresh as you go
- turkey 150 g buy fresh as you go
Fish & seafood
- cod 170 g buy fresh as you go
- salmon 140 g buy fresh as you go
- trout 150 g buy fresh as you go
- tuna 120 g
Dairy & eggs
- Greek yogurt 2% 650 g
- cottage cheese 490 g
- eggs 3 pcs
- kefir 740 ml
- tofu 120 g
- yogurt 120 g
Bakery
- bread 40 g
- crispbread 60 g
- wholegrain bread 95 g
Grains & pasta
- brown rice 90 g
- buckwheat 50 g
- bulgur 95 g
- pasta 70 g
- quinoa 150 g
- rolled oats 110 g
Pantry
- almonds 50 g
- beans 110 g
- chia seeds 25 g
- chickpeas 110 g
- flaxseed 10 g
- hummus 95 g
- lentils 120 g
- olive oil 75 g
- walnuts 60 g
Up to you
- berries 410 g
- fresh herbs 40 g
- lemon sauce 25 g
- nuts 15 g
- soup 710 g
- vegetables 220 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.