Shopping list for the Scandinavian 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.
57 items · Grains, pasta and pulses are given as dry weight — what you buy, not what ends up on the plate.
Fruit & veg
- apple 650 g ≈4 pcs
- avocado 55 g
- banana 210 g ≈2 pcs
- beetroot 240 g ≈2 pcs
- blueberries 300 g
- broccoli 300 g ≈1 pcs
- cabbage 200 g
- carrots 300 g ≈4 pcs
- cauliflower 150 g
- mushrooms 100 g
- pear 430 g ≈2 pcs
- potatoes 640 g ≈5 pcs
- pumpkin 150 g
- salad greens 80 g
- spinach 60 g
- tomatoes 320 g ≈3 pcs
Meat & poultry
- chicken breast 90 g buy fresh as you go
- turkey 90 g buy fresh as you go
Fish & seafood
- cod 260 g buy fresh as you go
- herring 100 g
- mackerel 120 g buy fresh as you go
- salmon 260 g buy fresh as you go
- sardines 120 g
- shrimp 120 g
- trout 150 g buy fresh as you go
Dairy & eggs
- Greek yogurt 2% 450 g
- cottage cheese 100 g
- cottage cheese 5% 370 g
- eggs 5 pcs
- feta 40 g
- high-protein yogurt 330 g
- kefir 400 ml
- milk 1% 700 ml
- ricotta 80 g
- yogurt 150 ml
Bakery
- crispbread 80 g
- rye bread 170 g
Grains & pasta
- brown rice 75 g
- buckwheat 150 g
- bulgur 140 g
- pearl barley 140 g
- quinoa 65 g
- rolled oats 120 g
- rye flakes 110 g
Pantry
- almonds 30 g
- beans 85 g
- chia seeds 15 g
- flaxseed 25 g
- honey 60 g
- lentils 85 g
- rapeseed oil 120 g
- walnuts 30 g
Up to you
- berries 230 g
- fresh herbs 75 g
- nuts 15 g
- seeds 35 g
- vegetables 550 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.