What is an anti-inflammatory grocery list?

A shopping list built around whole foods that are often associated with Mediterranean-style eating: vegetables, fruit, fish, nuts, olive oil, beans and whole grains, with less ultra-processed food and added sugar. It is not a treatment for any condition.

What should be on an anti-inflammatory grocery list?

Leafy greens and other vegetables, berries and other fruit, oily fish, nuts and seeds, extra virgin olive oil, beans and lentils, whole grains, and herbs and spices such as ginger and turmeric.

Is there an official anti-inflammatory diet?

No. The term is used for a general pattern of eating rather than a defined diet, and no food list treats or cures a condition. Talk to a doctor or registered dietitian if you have a medical reason to change your diet.

Can I use this list without fish?

Yes. Untick the fish items and add more beans, lentils, nuts and seeds.

Anti-Inflammatory Grocery List: A Week of Whole-Food Groceries for 2

Updated October 21, 2026

An "anti-inflammatory" grocery list usually means a Mediterranean-style, whole-food pattern: lots of vegetables and fruit, fish, nuts, olive oil, beans and whole grains, with less ultra-processed food and added sugar. There is no single approved "anti-inflammatory diet", and no food list treats or cures a condition, so think of this as a shopping list for a plant-forward, whole-food style of eating. It covers a week for 2 adults, grouped by store section, with quantities worked out so you buy enough without waste.

In short: below you will find the full list, what this style of eating usually includes, and tips for building meals around it, and a button to put the whole list on your phone. Check off what you already have first, then shop.

Add this list to your phone

Talklist keeps your list sorted by store section as you shop, lets you check items off, and lets you share it with whoever else is shopping. You can also add anything missing by saying it out loud: "two cans of sardines, a bunch of kale and a bag of walnuts".

The anti-inflammatory grocery list

Quantities are approximate and start at 2 people; change the number above and they update. Items marked (optional) are nice to have, not essential. Make it yours: remove foods you are allergic to or do not enjoy. The list is mostly plant-based with fish; the chicken and eggs are optional.

Meat and seafood

Salmon fillets, 1.5 lb
Canned sardines, 2 cans (optional)
Canned tuna, 2 cans (optional)
White fish fillets, 1 lb (optional)
Chicken breast, 1.5 lb (optional)

Fruit and vegetables

Spinach, 2 bags
Kale, 1 bunch
Broccoli, 2 heads
Cauliflower, 1 head (optional)
Bell peppers, 3
Tomatoes, 4
Sweet potatoes, 3 lb
Carrots, 1 lb
Onions, 3
Garlic, 2 heads
Mushrooms, 8 oz (optional)
Beets, 1 lb (optional)
Salad greens, 2 bags
Avocados, 3
Lemons, 3
Fresh ginger, 1
Fresh turmeric (or ground, in spices), 1 (optional)
Blueberries or other berries, 2 containers
Cherries, 1 lb (optional)
Oranges, 4 (optional)
Apples, 4
Fresh herbs (parsley, basil), 1 bunch

Dairy and eggs

Eggs, 12
Plain yogurt, 32 oz (optional)

Bakery

Whole grain bread, 1 loaf (optional)

Pantry

Extra virgin olive oil, 1 bottle
Walnuts, 8 oz
Almonds, 8 oz
Chia seeds, 1 bag (optional)
Ground flax seeds, 1 bag (optional)
Rolled oats, 1 canister
Brown rice, 1 lb
Quinoa, 1 lb (optional)
Lentils, 1 lb
Chickpeas, 2 cans
Black beans, 2 cans (optional)
Canned tomatoes, 2 cans
Vegetable broth, 1 carton (optional)
Green tea, 1 box (optional)
Dark chocolate (70% or more), 1 (optional)
Spices (turmeric, cinnamon, black pepper), 1 pack
Apple cider vinegar, 1 bottle (optional)
Coffee, 12 oz (optional)

Frozen

Frozen vegetables, 2 bags
Frozen berries, 1 bag (optional)

Drinks

Sparkling water, 1 pack (optional)

Household

Paper towels, 1 roll (optional)

Ready to shop? Add the list to your phone

What this style of eating usually includes

Lots of vegetables and fruit. Leafy greens, broccoli, peppers, berries, cherries and oranges are common choices.
Fish. Salmon, sardines and other oily fish are often featured.
Nuts, seeds and olive oil. Walnuts, almonds, flax and chia seeds and extra virgin olive oil appear often.
Beans, lentils and whole grains. Oats, brown rice and quinoa are typical.
Herbs and spices. Ginger, turmeric, garlic, cinnamon and fresh herbs add flavor.
Less ultra-processed food and added sugar. Many people cut back on sweets, white bread, processed meats and fried food.

Building meals

Start with vegetables. Fill half the plate with them, then add a protein and a grain.
Cook with olive oil. Use it for roasting, sautéing and dressings.
Eat fish a couple of times a week. Use canned sardines or tuna on days when fresh fish does not fit.
Snack on nuts and fruit. They are easy to carry and keep you away from packaged snacks.
Use frozen vegetables and berries. They are convenient and keep for months.

This list is a general shopping guide, not nutrition or medical advice. No diet treats or cures a condition. If you have a medical condition or take medication, talk to a doctor or registered dietitian before changing how you eat.