Shopping Lists for the 4-Week Plan


Look at all that gorgeous veg!

To make life a bit easier if you are following the 4-Week Plan in the Midlife Method, I’ve done a shopping list for you!! I’ve made one list for the store cupboard ingredients you’ll need, most of which you will probably already have - these ingredients are common to all four weeks. Then I’ve done a list of the other ingredients (mainly fresh stuff) specific to each week’s plan. It might seem like a lot to buy but don’t forget it’s 3 meals a day for 28 days – that’s 84 meals!

Happy eating,

Sam x


If you click on the list header it will take you to a printable version of the list.



Store Cupboard Ingredients

Salt

Black pepper

Regular olive oil

Extra virgin olive oil

A neutral cooking oil (I like organic rapeseed)

Cinnamon

Paprika

Cumin

Coriander

Turmeric

Ground ginger

Red chilli flakes

Chilli powder/cayenne pepper

Mild curry powder

Cardamom (ground or pods)

Garam masala

Star anise

Fennel seeds

Dried oregano or mixed herbs

Vegetable stock cubes

Chicken stock cubes

Dijon mustard

White vinegar (like white wine, apple cider …)

Red wine vinegar

Rice wine vinegar

Soy sauce

Fish sauce (nam pla)

Sesame oil

Tomato puree

Sriracha

A jar of jalapenos

Brown sugar

Honey

Date syrup

Maple syrup

Harissa

Tahini

Peanut butter (or other nut butter)

Fine wholemeal flour or plain flour

Baking powder

Vanilla extract

Wholegrain cous cous

Brown basmati rice

Oats

Seeds: flax, sunflower, pumpkin, sesame, chia

Nuts: cashews, brazils, walnuts, whole almonds, ground almonds, flaked almonds, pine nuts

Red lentils

Dried green or brown lentils



Week 1 Ingredients


Tins

1 tin pinto beans

2 tins chickpeas

2 tins black beans

1 tin chopped tomatoes


Fruit/Veg

Garlic

Ginger

Avocados (2)

Cucumber

Tomatoes

Cherry tomatoes

Lemons (plenty)

Limes

Oranges

Apples

Rhubarb

Bananas

Fresh berries, including strawberries

Watercress

Spinach (a couple of bags)

Brussels sprouts

Red onions

Leeks

Potatoes

Fennel

Carrots

Raw beetroot

Red peppers (2)

Sugar snap peas

Broccoli

Aubergine

Coriander

Dill

Basil

Flat-leaf parsley

Mint


Dairy

Eggs

Butter

Semi-skimmed milk

Parmesan

Stilton

Feta

0% Greek yogurt

Half-fat crème fraiche


Meat/Fish

Sirloin steak (half a steak per person)

150/200g fish pie mix per person (white fish, smoked fish and prawns)

Cod fillets (1 per person)

Chicken legs (1 whole per person)

1 pack pre-cooked chicken breast


Other

Good quality wholegrain bread

Dry white wine

Whole green olives with stones

Filo pastry

Desiccated coconut (unsweetened)

Frozen mixed berries



Week 2 Ingredients


Tins

1 tin black beans

6 tins chopped tomatoes

2 tins cannellini beans

1 tin tuna in spring water

1 tin light coconut milk


Fruit/Veg

Bananas

Fresh berries

Limes

Lemons

Garlic

Ginger

Onions

Red onions

Spring onions

Avocado

Spinach (a couple of bags)

Rocket

Romaine lettuce

Broccoli

Fennel

Asparagus

Aubergine

Red peppers (2)

Tomatoes

Cherry tomatoes

Sweet potatoes

Potatoes

Carrots

Mint

Flat-leaf parsley

Basil

Dill


Dairy

Eggs (plenty)

Butter

Semi-skimmed milk

Parmesan

Feta

0% Greek yogurt

Mature cheddar

1 tub of ricotta


Meat/Fish

Mackerel fillets (1 per person)

Back bacon

100g per person seafood (white fish and prawns)

Smoked salmon

Raw king prawns (75g per person)


Other

Good quality wholegrain bread

Oatcakes

Dry white wine

Frozen peas



Week 3 Ingredients


Tins

3 tins chopped tomatoes

2 tins black beans

1 tin chickpeas

1 tin green lentils

1 tin butter beans


Fruit/Veg

Blueberries

Red apples

Lemons

Cherry tomatoes

Cucumber

Watercress

Portobello mushrooms

Large (beef) tomato

Spinach

Avocado

Mushrooms

New potatoes

Green beans

Cabbage

Broccoli (2 heads)

Cauliflower

Courgettes

Red pepper (2)

Aubergine

Butternut squash

Sweet potatoes

Carrots

Red onions

Garlic

Ginger

Flat-leaf parsley

Coriander leaves

Thyme

Dill


Dairy

Semi-skimmed milk

Feta cheese

Pecorino or Parmesan cheese

0% Greek yogurt

Eggs


Meat/Fish

Salmon fillets (1 per person)

1 packet smoked mackerel fillets

Whole chicken legs (1 per person) or chicken thighs on the bone (2 per person)

Pork tenderloins (150g per person)


Other

Good quality wholegrain bread

Salted peanuts

Raisins

Red wine (for cooking and drinking on a Regular Day!)



Week 4 Ingredients


Tins

3 tins chopped tomatoes

1 tin light coconut milk


Fruit/Veg

Bananas

Oranges

Lemons

Limes

Cherry tomatoes

Cucumber

Celery

Beansprouts

Spring onions

Spinach

Pak choy

Leeks

Avocado

Potatoes

Green beans

Red peppers (3)

Carrots

Regular onions

Red onions

Chestnut mushrooms

Garlic

Ginger

Pack of mixed green and red chillis

Flat-leaf parsley

Coriander leaves

Mint leaves


Dairy

Semi-skimmed milk

Feta cheese

Soft goat’s cheese

Halloumi cheese

0% Greek yogurt

Eggs


Meat/Fish

Salmon fillets (1 per person plus one for the chowder)

Cod or haddock fillets (1 per person)

Cubed lamb (approx. 200g per person)

1 packet smoked mackerel fillets

1 whole chicken

1 pack raw tiger prawns

Cooked chicken breast

Cooked prawns

Chorizo


Other

Good quality wholegrain bread

Frozen mixed berries

A pouch of pre-cooked Puy lentils (like Merchant Gourmet)

Passata

Dried egg noodles

Dried vermicelli rice noodles

Dried soba noodles





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