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.
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
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
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
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!)
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