Ah, it's freeSystemcache('sql plans') I kept looking for options that can be used with freeProcCache.
Now when I run the query below I get the output below. But the 12,000 single use plans I've been focusing on all show "Prepared" as the object type, not adhoc. Added Excel attachment since data below doesn't format )
select objtype, count(*) as number_of_plans,
sum(cast(size_in_bytes as bigint))/1024/1024 as size_in_MBs,
avg(usecounts)as avg_use_count
from sys.dm_exec_cached_plans group by objtype
objtypenumber_of_planssize_in_MBsavg_use_count
UsrTab5032330
Prepared 3677573984806
View47039772
Adhoc15992096804
Check7123473
Trigger209
Proc1335366942