Grocery List For Easy Prep

Scaled to 1 serving





Snacks & Nuts

Almond meal/flour 0.1
cup
Almonds, raw 0.5
cup whole
Cashew nuts, raw 180.3
gm
Chia seeds 22.5
gm
Coconut, shredded, unsweetened 16.9
gm
Flaxseed meal (ground) 5.9
gm
Hemp seeds, shelled 8.0
tsp hulled
Peanut butter, natural 47.2
gm
Pumpkin seeds 2.7
gm
Sesame seeds 1.3
gm
Tahini 42.6
gm
Walnuts 12.0
gm

Beverage

Almond milk, unsweetened, Blue Diamond 562.5
ml
Almond milk, vanilla, unsweetened, Silk 25.0
ml
Lemon juice 5.8
ml
Lime juice 14.8
ml
Water 22.5
ml

Condiments

Apple cider vinegar 5.8
ml
Balsamic vinegar 3.3
ml
Coconut aminos, Coconut Secret 3.3
ml
Coconut oil 5.5
gm
Dijon mustard 10.9
gm
Extra virgin olive oil 112.5
ml
Fish sauce 7.5
ml
Olive oil 40.0
ml
Sesame oil 4.3
ml
Soy sauce, tamari 17.9
ml
Tamari, gluten free, reduced sodium 3.8
ml
Vanilla extract, pure 2.5
ml

Baking

Arrowroot flour 6.8
gm
Baking powder 0.9
gm
Baking soda 0.9
gm
Brown sugar 3.4
gm
Cacao nibs, raw, Sunfoods 14.6
gm
Cacao powder 31.3
gm
Coconut sugar 11.0
gm
Granulated sugar 1.1
gm
Honey, raw 5.8
tbsp
Maple syrup, pure 6.2
ml
Nutritional yeast 105.8
gm
Semisweet chocolate chips <0.1
package
Spelt flour 37.3
gm

Canned Food

Artichoke hearts, canned 16.0
gm
Chicken broth (stock), low sodium 187.5
ml
Chickpeas, canned, drained 250.4
gm
Coconut milk 165.1
ml
Vegetable stock/broth 3.6
box

Vegetables

Asparagus 12
medium spear(s)
Baby carrots 233.4
gm
Baby spinach 343.5
gm
Basil, fresh 21.7
leaf
Broccoli 3.0
head
Carrots 1
Carrots 0.3 grated
Carrots 1
Carrots 1.2
medium
Celery 0.5
medium stalk(s)
Cherry Tomatoes 9.0
tomato
Chives 0.3
gm
Cilantro (coriander) 0.1
bunch
Cremini (Italian) mushroom 135
Cucumber 0.1
cucumber(s)
Freeze dried green onion 0.2
Garlic 0.2
bulb
Ginger root 0.5
piece, 2-inch
Ginger, dried 0.1
gm
Green onion, scallion, ramp 0.3
Green onion, scallion, ramp 0.1
bunch
Jalapeno pepper 0.3
medium pepper(s)
Kale 4 cups
Kale 4 cups
Kale 1.0
bunch
Leek 0.2 large
Napa cabbage, raw 0.1
cabbage
Parsley, fresh 13.1
gm
Red bell pepper 1.8
medium pepper(s)
Red onion 25
gm
Shallots 0.4
medium shallot(s)
Spaghetti squash 0.2
squash
Spinach 31.7
gm
Sun-dried tomato, packed in oil, drained <0.1
jar (16 oz)
Sweet onion 0.1
Sweet onion 1 large
Sweet onion 0.1 chopped
Sweet onion 1 large
Sweet onion 0.1
onion(s)
Tomato 0.1
medium
White mushrooms 4.1
package, sliced (8 oz)
White onion 0.1
medium
Zucchini 0.3
Zucchini 1.4
medium

Seafood

Atlantic salmon, wild 100
gm

Fruits

Avocado 1
Avocado 1
Avocado 0.8
avocado(s)
Banana 2.5
medium
Lemon 0.5
Lemon 0.5
Lemon 3
medium
Mango 0.5
mango
Medjool date 6.6
date pitted
Orange 0.5
medium
Pomegranate seeds 88.2
gm
Red grape 13.3
gm

Spices & Herbs

Black pepper 2.3
gm
Cayenne pepper 0.1
gm
Chili powder 0.7
gm
Cinnamon 4.9
gm
Cumin 0.5
gm
Curry powder 0.3
gm
Dill, dried 0.8
gm
Ginger, ground 0.6
gm
Himalayan sea salt 0.8
gm
Paprika 1.1
gm
Red pepper flakes 0.1
gm
Salt 7.9
gm
Sea salt 1.4
gm

Pasta & Rice

Buckwheat soba noodles, gluten-free, dry 1.6
cup
Pearl barley, dry 35.2
gm
Rice noodles, dry 0.1 pack

Meat

Chicken breast, boneless, skinless 0.3
Chicken breast, boneless, skinless 4.0
breast
Ground turkey, lean 75.6
gm

Dairy & Cheese

Egg 0.5 whisked
Egg 2.3
medium egg
Goat cheese, soft 17.6
gm
Goat feta cheese 18.7
gm
Greek yogurt, plain, 2% M.F. 21.0
gm
Greek yogurt, plain, 5% M.F., Liberte 9.8
gm

Frozen & Refrigerated Foods

Frozen berries 70
gm

Various Groceries

Hummus 176.1
gm
Tamarind paste 6.8
gm

Other

Peppermint extract 0.3
ml
White beans, canned 2
can (15oz)
chicken breasts 0.3
garlic clove 2
garlic clove 0.2
garlic clove 8.5
garlic cloves 0.6
garlic cloves 810 minced
garlic cloves 810 minced
oil of choice 0.3 tbsp

Cereals

Rolled oats, dry 1.8
cup

Bread & Bakery

Whole grain bread 1
slice

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