The Master's Guide to Metabolic Health™ — Full 4-Week Shopping List

🖤 The Metabolic Alchemist™
Synergy • Equilibrium • Control

🥩 Proteins (4 Weeks Total)

• Chicken breast (10–12 lbs)
• Ground turkey (2 lbs)
• Ground beef (4 lbs)
• Grass-fed beef / steak (2–3 lbs)
• Salmon (4–5 lbs total)
• Eggs (5–6 dozen)

🍠 Carbohydrates

• White or jasmine rice (1 large bag)
• Sweet potatoes (12–15 total)
• Quinoa (1 bag)
• Bananas (12–15)

🥦 Vegetables

• Spinach / mixed greens (6–8 large containers)
• Broccoli (8–10 heads)
• Zucchini (6–8)
• Asparagus (3–4 bundles)
• Bell peppers (6–8)
• Onions (4–5)

🍓 Fruits

• Berries (6–8 containers)
• Lemons (6–8)

🥑 Fats & Essentials

• Avocados (15–18 total)
• Olive oil
• Butter or ghee
• Raw almonds or mixed nuts (2 bags)

🧂 Support Items

• Sea salt / electrolytes
• Optional: dark chocolate (Week 4 flexibility)
• Optional: plain yogurt (Week 4 flexibility)

💰 Full 4-Week Cost Breakdown

• Proteins: $140–200
• Carbohydrates: $30–50
• Vegetables: $80–110
• Fruits: $40–60
• Fats & extras: $50–70

💰 Total System Cost (4 Weeks): ~$340–$490
👉 ~$85–$120 per week average

⚖️ Execution Note

This full list supports:

• 28 days of structured meals
• All 4 phases (Stabilize → Empower → optimize → Sustain)
• Repeatable, scalable prep system

Complete 4-week metabolic system using real, accessible foods — designed to run efficiently at approximately $100 per week.

🖤 The Metabolic Alchemist™ — Synergy • Equilibrium • Control