Free 7 Day Wholesome Meal Plan (June 17-23)

Procuring record

Produce

• 1 (1-pound) container strawberries
• 1 pint blueberries
• 1 pint raspberries
• 1 pint blackberries
• 1 medium apple (any selection)
• 1 giant peach
• 7 medium PLUS 1 giant lemon
• 5 medium limes
• 2 small heads garlic
• 1 (2-inch) piece contemporary ginger
• 2 medium (5-ounce) PLUS 4 giant (6-ounce) Hass avocados (you want 2 ½ kilos entire avocados whole)
• 11 Persian (mini) cucumbers
• 1 small cucumber
• 1 giant ear of corn
• 1 small bunch celery
• 1 (2-pound) bag child carrots
• 1 small pink bell pepper
• 2 small jalapenos
• 2 medium radishes
• 1 pound asparagus
• 1 medium leek
• 2 giant bunches scallions
• 1 small bundle microgreens (non-compulsory, for Caesar Salad)
• 1 giant bundle tri-color coleslaw combine (you want 6 cups)
• 4 small heads Romaine lettuce (can purchase 3 and sub Iceberg lettuce for Buffalo Rooster Salad, if desired)
• 1 small head Iceberg lettuce
• 1 (5-ounce) bag/clamshell child spinach
• 1 (1-pound) bag/clamshell child arugula
• 1 giant bunch contemporary cilantro
• 1 medium bunch contemporary Italian parsley
• 1 small bunch/container contemporary chives
• 1 small bunch/container contemporary dill
• 1 small bunch/container contemporary basil
• 1 pint cherry tomatoes
• 3 medium PLUS 1 giant vine-ripened tomatoes
• 2 medium beefsteak or heirloom tomatoes
• 1 medium PLUS 1 giant pink onion
• 1 medium PLUS 1 giant yellow onion

Meat, Poultry and Fish

• 1 pound (2) uncooked boneless, skinless rooster breasts OR 1 rotisserie rooster
• 2 1/4 kilos (8) uncooked boneless, skinless rooster thighs
• 1 pound 93% lean floor turkey
• 1 bundle center-cut bacon
• 3 ounces sliced natural deli rooster or turkey
• 1 ½ kilos uncooked jumbo peeled and deveined shrimp
• 1 pound uncooked sushi grade tuna
• 1 ½ kilos (4) wild salmon fillets

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 contemporary peppercorns)
• Gentle or common mayonnaise
• Franks RedHot sauce
• White wine vinegar
• Garlic powder
• Gochujang sauce
• Lowered sodium soy sauce*
• Unseasoned rice vinegar
• Sesame oil
• Honey
• Chili powder
• Cayenne pepper
• Bay leaves
• Cumin
• Oregano
• Crimson wine vinegar
• Crushed pink pepper flakes (non-compulsory, for Caesar Salad)
• Dijon mustard
• Balsamic vinegar
• Sriracha sauce
• Wasabi paste
• Paprika
• Cajun seasoning
• Herbs de Provence
• Furikake (I like Eden Shake)

Dairy & Misc. Refrigerated Objects

• 1 dozen giant eggs
• 1 small bundle blue cheese
• 1 medium wedge contemporary Parmesan cheese
• 1 (8-ounce) bag shredded part-skim mozzarella cheese
• 1 (8-ounce) container unsweetened almond, oat or milk of your selection
• 1 (32-ounce) container nonfat plain Greek yogurt (Fage or Stonyfield)
• 2 (14-ounce) containers further agency tofu

Grains*

• 1 bundle 100-calorie sandwich rolls, flats, and so forth.
• 1 small loaf whole-grain bread
• 1 small bundle corn tortillas (you want 8)
• 1 (1-pound) bundle dry orzo pasta
• 1 small bundle dry quinoa (or 3 cups pre-cooked)
• 1 small bundle dry pearl (Israeli) couscous
• 1 small bundle dry brown rice (or 2 cups pre-cooked)
• 1 bundle plain panko breadcrumbs

Canned and Jarred

• 1 small jar peanut butter
• 1 small jar capers
• 1 (15-ounce) black beans (I like Goya)
• 1 (32-ounce) carton low sodium rooster broth
• 1 (14-ounce) can decreased sodium rooster broth
• 1 (15-ounce) can artichoke hearts in water

Frozen

• 1 medium bundle blueberries
• 1 medium bundle strawberries
• 1 small bundle peas
• 1 small bundle shelled edamame
• 1 (9-inch) common pie crust

Misc. Dry Items

• 1 small bundle vanilla protein powder
• 1 small bundle hemp seeds (if shopping for from bulk bin, you want 2 tablespoons)
• 1 small bundle uncooked cashews (if shopping for from bulk bin, you want ½ cup)
• 1 small bundle chia seeds (non-compulsory, for topping Smoothie Bowls)

Non-Meals Objects

*You should buy gluten free, if desired