Shopping list for the Plant-focused 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.
53 items · Grains, pasta and pulses are given as dry weight — what you buy, not what ends up on the plate.
Fruit & veg
- apple 400 g ≈2 pcs
- avocado 160 g ≈1 pcs
- banana 370 g ≈3 pcs
- blueberries 280 g
- broccoli 430 g ≈1 pcs
- carrots 160 g ≈2 pcs
- cucumber 490 g ≈4 pcs
- orange 230 g ≈1 pcs
- peach 320 g ≈2 pcs
- pear 500 g ≈3 pcs
- potatoes 210 g ≈2 pcs
- salad greens 360 g
- tomatoes 510 g ≈4 pcs
Dairy & eggs
- cottage cheese 180 g
- cottage cheese 5% 290 g
- eggs 4 pcs
- soy milk 400 ml
- soy yogurt 990 g
- tofu 580 g
- yogurt 210 g
Bakery
- crispbread 60 g
- pita bread 55 g ≈1 pcs
- wholegrain bread 95 g
Grains & pasta
- brown rice 90 g
- buckwheat 65 g
- bulgur 90 g
- millet 50 g
- noodles 75 g
- pasta 85 g
- pearl barley 85 g
- quinoa 95 g
- rolled oats 150 g
Pantry
- almonds 50 g
- beans 150 g
- chia seeds 20 g
- chickpeas 200 g
- dates 35 g
- flaxseed 20 g
- honey 10 g
- hummus 110 g
- lentils 210 g
- nut butter 30 g
- olive oil 50 g
- peanut butter 20 g
- tomato sauce 200 g
- walnuts 60 g
Up to you
- berries 410 g
- fresh herbs 85 g
- salad dressing 25 g
- sauce 65 g
- soup 790 g
- vegetable stew 730 g
- vegetables 710 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.