Grocery List For Andrew Thomas

Scaled to 1 serving





Snacks & Nuts

Almond butter 16.2
gm
Almonds, raw <0.1
cup whole
Chia seeds, ground 25.0
gm
Coconut, shredded, unsweetened 1.6
gm
Hemp seeds, shelled 4.0
tsp hulled
Peanut butter, natural 5.7
gm
Pecans 4.8
gm
Pine nuts, dried 7.4
gm
Sunflower seed butter 2.0
gm
Tahini 5.9
gm
Walnuts 19.8
gm

Beverage

Almond milk, unsweetened 125.0
ml
Lemon juice 40.0
ml
Lime juice 3.7
ml
Water, filtered 587.5
ml

Fruits

Apple 1.0
medium
Avocado 1.4
avocado(s)
Banana 1
medium
Blueberries 114.9
gm
Dates 1.5
date(s)
Lemon 0.8
medium
Lime 0.1
fruit
Medjool date 2.2
date pitted
Raisins, seedless (sultana) 12.8
gm
Raspberries 32.5
gm
Strawberries 36
gm

Condiments

Apple cider vinegar 19.9
ml
Balsamic Vinaigrette 30.7
ml
Coconut oil 10.3
gm
Dijon mustard 21.1
gm
Extra virgin olive oil 111.2
ml
Hot sauce 7.5
ml
Olive oil 133.0
ml
Red wine vinegar 7.5
ml
Vanilla extract, pure 2.4
ml

Vegetables

Arugula 56.7
gm
Baby spinach 126.8
gm
Basil, fresh 7
leaf
Broccoli florets 0.5
bag (16 oz)
Butternut squash 0.1
squash
Carrots 0.6
medium
Celery 1.6
medium stalk(s)
Cherry Tomatoes 12.1
tomato
Chives 6.1
gm
Cilantro (coriander) <0.1
bunch
Cucumber 0.2
cucumber(s)
Fennel 0.5
bulb(s)
Garlic 0.5
bulb
Ginger root 0.2
piece, 2-inch
Gourmet lettuce mix 122.8
gm
Grape tomatoes 0.2
medium tomato(s)
Green bell pepper 0.1
medium pepper(s)
Green onion, scallion, ramp 0.1
bunch
Green/yellow string beans, raw 172.9
gm
Kale 0.6
bunch
Leek 0.1
medium leek(s)
Lettuce, romaine 0.2
head
Mint, fresh 48.1
gm
Parsley, fresh 47.6
gm
Red bell pepper 0.4
medium pepper(s)
Red chili pepper (also chile or chilli) 0.3
pepper(s)
Red mini potato 113.4
gm
Shallots <0.1
medium shallot(s)
Spirulina powder 0.3
gm
Sweet potato 0.8
large potato
Tomato 1.8
medium
White onion 0.3
medium
Yellow onion 0.3
medium
Zucchini 0.8
medium

Seafood

Atlantic salmon,wild, boneless 85.1
gm
Mackerel 115.2
gm

Meat

Beef loin steak, lean 113.4
gm
Chicken breast, boneless, skinless 1.0
breast
Italian pork sausage 2
link
Sausage, bratwurst, pork 39.2
gm
Whole Chicken 383.3
gm

Spices & Herbs

Black pepper 2.1
gm
Cinnamon 0.7
gm
Coarse salt 0.1
gm
Cumin 0.4
gm
Curry powder 1.6
gm
Dill, dried 1.0
gm
Ginger, ground 0.2
gm
Himalayan sea salt 0.8
gm
Hot pepper (chili) flakes 1.8
gm
Kosher salt 9.9
gm
Nutmeg, ground 0.3
gm
Red pepper flakes 0.2
gm
Rosemary, fresh 2.4
gm
Salt 3.6
gm
Sea salt 3.6
gm
Sea salt, fine 0.7
gm
Thyme, dried 0.4
gm
Thyme, fresh 0.6
gm
Turmeric, powder 0.6
gm

Dairy & Cheese

Butter, unsalted 5.8
gm
Egg 11.4
medium egg
Ghee 14.4
gm
Greek yogurt, plain, 1% M.F. 128.8
gm
Greek yogurt, plain, 5% M.F., Liberte 7
gm
Parmesan cheese, grated 26.4
gm

Baking

Cacao powder 1.9
gm
Chickpea flour 19.4
gm
Cocoa powder, unsweetened 1.0
gm
Dark chocolate 28.2
gm
Dark chocolate chips, vegan <0.1
package
Honey 7.2
gm
Honey, raw 0.1
tbsp
Maple syrup, pure 2.8
ml

Canned Food

Chicken broth (stock), low sodium 62.5
ml
Chickpeas, canned, drained 177.2
gm
Coconut milk 250.5
ml
Coconut milk, reduced fat 106.3
ml
Diced tomatoes, canned 0.3
can(s) (28oz)
Kalamata olives 2.1
olive(s)
Roasted red peppers, canned 18.5
gm
Tomato-Basil pasta sauce 1.4
can(s) - 24 ounces
Vegetable stock/broth 0.1
box
White tuna, canned in oil, drained 0.3
can drained

Various Groceries

Chicken, cooked 0.2
whole chicken
Red lentils, raw 38.0
gm
Yoso Plain Unsweetened Coconut Yogurt 0.1
container

Cereals

Granola 4.6
gm
Quick oats 42.3
gm
Rolled oats, dry 0.1
cup
Steel cut oats, dry 41.2
gm

Pasta & Rice

Lentils, canned 0.2
can (19oz)

Other

Pumpkin purée, canned 4.2
tbsp
Quinoa, cooked 293.3
gm
Rapini, broccoli raab, raw 1
bunch

About Contact Us
Meal Garden, 326 1/2 Bloor Street West, Unit 4, Toronto, Ontario, M5S 1W5, Canada