Guide
The Weekly Shop for One: Lists and Rules
A buy-small rules page, a 10-staple map covering 20 meals, four weekly shopping lists, a shop-and-prep page and a worked week, all sized for one person.
In Under $15
By Whole Life HQGuide · 3 partsRead onlinePrintable
Look inside
The real opening page, word for word. 3 parts in total.
Part 1: How to use this system
Welcome. This is a small, repeatable weekly shop sized for one person. It gives you a set of rules for buying less of the right things, a short list of ingredients that work across many meals, four weekly shopping lists, and a one-page routine for shopping and prepping on the same day.
What this does
- Gives you buy-small rules so a week of food fits one person, one fridge and one budget.
- Gives you a base-ingredient map: 10 staples that combine into 20 simple meals.
- Gives you four weekly lists you can use as they are or change.
- Gives you a shop-and-prep page so the food you buy gets used while it is fresh.
- Walks you through one worked example, so you can see a whole week from list to plate.
What this does not do
- It is not a diet or a meal plan with calorie targets, and it makes no promises about your weight, health or spending.
- It is not a full recipe book. The meal ideas are short combinations, not step-by-step recipes. If you want full recipes sized for one portion, a different product in the Whole Life HQ store covers that.
- It does not tell you what you should eat. You choose the foods. The system only helps you buy and use them without much left over.
What is in each part
- How to use this system
- Buy-small rules and the base-ingredient map
- Four weekly lists, the shop-and-prep page, and an example
What's inside
- Eight buy-small rules, each with its reason
- Ten base staples that combine into twenty meals
- Four weekly lists plus a blank one to fill in
- A shop-and-prep page and one worked week
Who it's for
For anyone who cooks for themselves and wants a small, repeatable weekly shop with less left over at the end of the week.
How you get it
- In your libraryCheckout opens at launch. After you buy, it appears in your library straight away.
- Any devicePhone, tablet or computer. Print it if you like paper.
- Yours to keepIt stays in your account, and you can come back any time.