Shopping list for the Vegetarian 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.
67 items · Grains, pasta and pulses are given as dry weight — what you buy, not what ends up on the plate.
Fruit & veg
- apple 370 g ≈2 pcs
- arugula 75 g
- avocado 75 g
- banana 220 g ≈2 pcs
- blueberries 160 g
- broccoli 150 g
- cabbage 120 g
- carrots 180 g ≈2 pcs
- cucumber 80 g ≈1 pcs
- eggplant 150 g ≈1 pcs
- mushrooms 240 g
- orange 130 g ≈1 pcs
- peach 120 g ≈1 pcs
- pear 160 g ≈1 pcs
- potatoes 130 g ≈1 pcs
- spinach 60 g
- tomatoes 360 g ≈3 pcs
- zucchini 100 g
Dairy & eggs
- Greek yogurt 2% 480 g
- cottage cheese 550 g
- cottage cheese 5% 120 g
- eggs 8 pcs
- feta 120 g
- kefir 400 g
- milk 1% 270 g
- mozzarella 30 g
- ricotta 110 g
- sour cream 15% 90 g
- soy milk 200 g
- soy yogurt 160 g
- tofu 370 g
- yogurt 230 g
Bakery
- crispbread 35 g
- pita bread 70 g ≈1 pcs
- rye bread 65 g
- wholegrain bread 95 g
Grains & pasta
- brown rice 100 g
- buckwheat 100 g
- bulgur 90 g
- pasta 70 g
- pearl barley 60 g
- quinoa 140 g
- rolled oats 50 g
- rye flakes 60 g
- wholegrain flour 45 g
Pantry
- almonds 25 g
- beans 150 g
- chia seeds 20 g
- chickpeas 210 g
- dates 20 g
- flaxseed 10 g
- honey 30 g
- hummus 70 g
- lentils 160 g
- olive oil 140 g
- peanut butter 20 g
- raisins 30 g
- red lentils 90 g
- tomato sauce 170 g
- walnuts 30 g
Up to you
- berries 150 g
- cheese 70 g
- fresh herbs 40 g
- nuts 10 g
- seeds 35 g
- soup 210 g
- vegetables 430 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.