Shopping list for the Volumetrics 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 1600 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.
45 items · Grains, pasta and pulses are given as dry weight — what you buy, not what ends up on the plate.
Fruit & veg
- apple 500 g ≈3 pcs
- arugula 160 g
- banana 80 g ≈1 pcs
- blueberries 310 g
- broccoli 200 g ≈1 pcs
- cabbage 300 g
- carrots 220 g ≈3 pcs
- cauliflower 200 g
- cucumber 320 g ≈3 pcs
- eggplant 150 g ≈1 pcs
- orange 150 g ≈1 pcs
- peach 250 g ≈2 pcs
- pear 290 g ≈2 pcs
- potatoes 680 g ≈6 pcs
- salad greens 570 g
- spinach 180 g
- tomatoes 490 g ≈4 pcs
- zucchini 150 g ≈1 pcs
Meat & poultry
- chicken breast 440 g buy fresh as you go
- turkey 220 g buy fresh as you go
Fish & seafood
- cod 410 g buy fresh as you go
- shrimp 280 g
- trout 120 g buy fresh as you go
- tuna 100 g
Dairy & eggs
- Greek yogurt 2% 600 g
- cottage cheese 540 g
- cottage cheese 5% 390 g
- eggs 5 pcs
- high-protein yogurt 460 g
- kefir 200 ml
- milk 1% 730 ml
- tofu 150 g
Bakery
- wholegrain bread 120 g
Grains & pasta
- brown rice 35 g
- buckwheat 110 g
- bulgur 35 g
- pearl barley 45 g
- quinoa 95 g
- rolled oats 190 g
Pantry
- chia seeds 10 g
- olive oil 45 g
Up to you
- berries 320 g
- fresh herbs 80 g
- soup 2.1 kg
- vegetables 800 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.