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.
47 items · Grains, pasta and pulses are given as dry weight — what you buy, not what ends up on the plate.
Fruit & veg
- apple 510 g ≈3 pcs
- arugula 160 g
- banana 80 g ≈1 pcs
- blueberries 330 g
- broccoli 220 g ≈1 pcs
- cabbage 250 g
- carrots 230 g ≈3 pcs
- cauliflower 110 g
- cucumber 230 g ≈2 pcs
- eggplant 100 g
- orange 150 g ≈1 pcs
- peach 250 g ≈2 pcs
- pear 300 g ≈2 pcs
- potatoes 630 g ≈5 pcs
- salad greens 390 g
- spinach 180 g
- tomatoes 470 g ≈4 pcs
- zucchini 100 g
Meat & poultry
- chicken breast 540 g buy fresh as you go
- turkey 280 g buy fresh as you go
Fish & seafood
- cod 480 g buy fresh as you go
- shrimp 310 g
- trout 120 g buy fresh as you go
- tuna 100 g
Dairy & eggs
- Greek yogurt 2% 620 g
- cottage cheese 550 g
- cottage cheese 5% 400 g
- eggs 5 pcs
- high-protein yogurt 460 g
- kefir 200 ml
- milk 1% 750 ml
- tofu 150 g
Bakery
- wholegrain bread 130 g
Grains & pasta
- brown rice 35 g
- buckwheat 120 g
- bulgur 30 g
- pearl barley 45 g
- quinoa 95 g
- rolled oats 190 g
Pantry
- chia seeds 10 g
- olive oil 90 g
Up to you
- berries 330 g
- fresh herbs 65 g
- soup 1.2 kg
- vegetables 710 g
- борщ овощной 220 g
- свекольник на кефире 200 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.