Free 7 Day Wholesome Meal Plan (Oct 21-27)

Purchasing checklist

Produce

• 4 medium bananas
• 4 medium oranges
• 1 giant purple apple
• 1 (6-ounce) container recent raspberries
• 1 (6-ounce) container recent blueberries
• 3 giant lemons
• 2 small (4-ounce) Hass avocados
• 1 giant English cucumber
• 2 giant cubanelle peppers
• 2 medium PLUS 1 giant purple bell pepper
• 1 medium yellow or orange bell peppers
• 2 medium heads garlic
• 8 ounces sliced mushrooms
• 1 small bunch celery
• 3 giant carrots
• 1 giant bundle child carrots
• 1 giant beet
• 2 giant butternut squash
• 6 ounces Brussels sprouts (or 1 bundle pre-shredded)
• 1 small bundle sprouts (corresponding to daikon)
• 1 (5-ounce) clamshell/bag child spinach
• 1 (5-ounce) clamshell/bag child arugula
• 1 medium head Escarole or different darkish leafy inexperienced
• 1 small head Romaine lettuce
• 1 small PLUS 1 giant bunch cilantro
• 1 small bunch Italian parsley
• 1 medium bunch culantro (elective, for sofrito)
• 1 small bunch/container recent dill (can sub 1 tablespoon of one other recent herb in Greek Cottage Cheese Bowls, if desired)
• 1 small bunch/container recent chives (can sub 1 tablespoon scallion greens for Ranch Dressing, if desired)
• 2 giant bunches scallions
• 1 dry pint cherry or grape tomatoes
• 2 plum tomatoes
• 2 medium vine-ripened tomatoes
• 3 small PLUS 2 medium yellow onions
• 1 small purple onion

Meat, Poultry and Fish

• 1 rotisserie hen
• 1 giant bundle hen wingettes and drumettes (you want 20 complete)
• 1 ½ kilos candy Italian hen sausage
• 2 kilos 93% lean floor beef
• 1 (1-pound) wild salmon fillet
• 1 (20-ounce) pork tenderloin

Condiments and Spices

• Additional virgin olive oil
• Canola oil
• Cooking spray
• Olive oil spray (or get a Misto oil mister)
• Kosher salt (I like Diamond Crystal)
• Pepper grinder (or recent peppercorns)
• Cumin
• Mild mayonnaise
• Dijon mustard
• Seasoned salt
• Garlic powder
• Onion powder
• Paprika
• Oregano
• Thyme
• Floor sage
• White balsamic vinegar
• Sizzling sauce
• Chili powder
• Sazon seasoning
• Bay leaves
• Crushed purple pepper flakes
• Toasted sesame seeds
• Sesame oil
• Decreased sodium soy sauce*
• Wasabi paste
• Mirin
• Rice wine vinegar
• Balsamic vinegar

Dairy & Misc. Refrigerated Gadgets

• 1 (9-ounce) bundle 3-cheese tortellini (corresponding to Buitoni)
• 1 dozen giant eggs
• 1 (16-ounce) container low fats cottage cheese (Good Tradition)
• 1 small container fats free bitter cream
• 1 (6-ounce) container nonfat Greek yogurt
• 1 medium wedge recent Parmigiano Reggiano or Parmesan cheese
• 1 small bundle cotija cheese or queso blanco
• 1 small bundle feta cheese
• 1 (8-ounce) bundle shredded cheddar cheese
• 1 pint low fats buttermilk
• 1 (8-ounce) container unsweetened almond milk (or milk of your selection)

Grains*

• 1 small bundle corn tortillas
• 1 giant bundle crispy corn taco shells (you want 16)
• 1 small bundle entire wheat pita bread
• 1 (8-ounce) multigrain baguette
• 1 bundle fast oats
• 1 bundle 100 calorie entire wheat hamburger buns
• 1 (16-ounce) bundle brief pasta corresponding to penne
• 1 small bundle dry brown rice (or 2 cups pre-cooked)

Canned and Jarred

• 1 small jar pitted Kalamata olives
• 1 (4-ounce) can chopped inexperienced chilies
• 1 small jar peanut butter
• 3 (15-ounce) cans black beans
• 1 small jar Hen Higher than Bouillon
• 1 (32-ounce) carton unsalted hen bone broth
• 1 (14-ounce) can hen broth (elective, for Hen Salad)
• 1 small can/jar chipotle chilis in adobo
• 1 (8-ounce) can tomato sauce
• 1 (4-ounce) can tomato paste
• 1 small jar fig butter

Frozen

• 1 giant bag blueberries (you want about 3 cups)
• 1 giant bag strawberries (you want about 3 cups)

Misc. Dry Items

• 1 bundle vanilla protein powder
• 1 small bundle almonds (if shopping for from bulk bin, you want about 1/3 cup)
• 1 small bundle chia seeds (if shopping for from bulk bin, you want about 2 tablespoons)
• Baking powder
• 1 bundle nori (roasted seaweed)

*You should purchase gluten free, if desired