Free 7 Day Wholesome Meal Plan (Dec. 22-28)

Buying checklist

Produce

• 3 medium (ripe) PLUS 4 giant (beneath ripe) bananas
• 1 ½ kilos seedless purple or inexperienced grapes
• 1 (6-ounce) container raspberries (can purchase frozen, if desired)
• 2 dry pints blueberries (can purchase frozen, if desired)
• 6 medium PLUS 1 giant lemon
• 2 small PLUS 2 medium limes
• 2 medium PLUS 1 giant Navel oranges
• 2 medium (6-ounce) Hass avocados
• 2 medium heads garlic
• 6 medium shallots
• 5 giant jalapenos
• 1 medium serrano pepper
• 2 medium purple bell peppers
• 1 (8-ounce) container sliced white mushrooms
• 5 ounces sliced shiitake mushrooms
• 1 ½ kilos entire child bella (crimini) or white mushrooms
• 5 ounces broccoli florets
• 1 small bunch celery
• 1 small PLUS 2 giant carrots
• 2 small PLUS 2 medium English cucumbers
• 1 pound Brussels sprouts (or 14 ounces pre-shredded)
• 1 medium butternut squash
• 2 kilos inexperienced beans
• 1 giant bunch scallions (you want about 10)
• 1 small bunch contemporary Italian parsley
• 1 small bunch contemporary cilantro
• 1 small bunch/container contemporary thyme
• 1 small bunch/container contemporary dill
• 1 small bunch/container contemporary chives
• 1 small bunch/container contemporary sage
• 1 small head Romaine lettuce (or bundle child romaine leaves)
• 1 small head Iceberg lettuce (or small bag pre-shredded)
• 1 (5-ounce) clamshell/bag child spinach
• 1 (5-ounce) clamshell/bag blended child greens
• 2 medium PLUS 1 giant vine-ripened tomatoes
• 1 (1-pound) bundle Campari tomatoes
• 1 dry pint cherry or grape tomatoes
• 2 giant Vidalia onions
• 3 small PLUS 1 medium purple onions
• 1 small PLUS 2 medium yellow onions
• 1 container Pico de Gallo (or elements to make your individual. Elective, for Lentil Tacos)

Meat, Poultry and Fish

• 1 ¼ kilos Italian hen sausage
• 1 ¼ pound floor hen
• 1 (8-ounce) boneless, skinless hen breast (or 6 ½ ounces pre-cooked)
• 4 boneless, skinless hen thighs
• 1 pound 93% lean floor beef
• 3 kilos (48 to 50) stay mussels
• 1 pound giant cooked peeled shrimp
• 3 ounces thick sliced deli turkey
• 1 bundle center-cut bacon
• 1 (6 to eight pound) absolutely cooked spiral sliced ham
• 1 (2-pound) entire skin-on facet piece wild salmon

Condiments and Spices

• Further virgin olive oil
• Avocado or canola oil
• Cooking spray
• Olive oil spray (or get a Misto oil mister)
• Kosher salt (I like Diamond Crystal)
• Pepper grinder (or contemporary peppercorns)
• Maple syrup
• Cinnamon
• Vanilla extract
• Mayonnaise
• Frank’s RedHot sauce
• Crushed purple pepper flakes
• Balsamic vinegar
• Onion powder
• Garlic powder
• Yellow mustard
• Dijon mustard
• Floor cloves
• Chili powder
• Cumin
• Paprika
• Smoked paprika
• Oregano
• Sizzling sauce (non-obligatory, for serving with Lentil Tacos)
• Honey
• Italian seasoning

Dairy & Misc. Refrigerated Objects

• 2 ½ dozen giant eggs
• 1 pint liquid egg whites
• 1 (12-ounce) container skim milk
• 1 (12-ounce) container 1% milk
• 1 pint low fats buttermilk
• 1 jar mild blue cheese dressing (or elements to make your individual)
• 1 small field unsalted butter
• 1 (15-ounce) tub part-skim ricotta cheese
• 1 small tub mild bitter cream
• 1 (16-ounce) tub entire milk plain Greek yogurt
• 1 (8-ounce) block cream cheese
• 1 (8-ounce) block diminished fats cream cheese
• 1 (8-ounce) bag PLUS 1 (16-ounce) bag shredded part-skim mozzarella cheese
• 1 (8-ounce) bag shredded cheddar cheese
• 1 (4-ounce) log goat cheese
• 1 small container feta cheese
• 1 bundle sliced Swiss cheese (if shopping for from deli counter, you want 2 slices)
• 2 medium wedges contemporary Parmesan cheese

Grains*

• 1 medium baguette
• 1 loaf entire wheat crusty bread (non-obligatory, for serving with Mussels)
• 1 small loaf sliced entire grain bread
• 1 small sandwich dimension French bread roll (can sub sliced bread in Turkey Cuban, if desired)
• 1 bundle smooth or exhausting shell corn tortillas
• 1 bundle gnocchi
• 1 giant bag tortilla chips
• 1 bundle panko breadcrumbs
• 1 bundle Italian seasoned breadcrumbs
• 1 small bundle unbleached all-purpose flour
• 1 small bundle white entire wheat flour
• 1 small bundle fast or quaint oats
• 1 small bundle dry quinoa

Canned and Jarred

• 1 small jar creamy peanut butter
• 1 small jar sliced dill pickles
• 1 (12-ounce) jar roasted purple peppers
• 1 small jar cherry peppers (can sub banana peppers in TK, if desired)
• 1 small jar pitted Kalamata olives
• 1 small jar Manzanilla olives
• 2 (29-ounce) cans cannellini beans
• 1 (15-ounce) can diminished sodium black beans
• 2 (25-ounce) jars Delallo marinara (or elements to make your individual)
• 1 (10-ounce) can delicate diced tomatoes with inexperienced chilies
• 1 (8-ounce) can tomato sauce
• 2 (32-ounce) cartons low sodium hen broth
• 1 (32-ounce) carton low sodium vegetable broth

Frozen

• 2 (10-ounce) packages frozen chopped spinach

Misc. Dry Items

• Baking powder
• Baking soda
• 1 small bundle granulated sugar
• 1 (16-ounce) bundle dry cut up peas
• 1 small bundle dry brown lentils
• 1 single serve bottle dry white wine
• 1 bottle mild beer, comparable to Corona Mild
• 1 small bundle chia seeds
• 1 small bundle pecans (if shopping for from bulk bin, you want a beneficiant ½ cup)
• 1 small bundle almonds (if shopping for from bulk bin, you want 1 tablespoon)
• 1 small bundle shelled pistachios (if shopping for from bulk bin, you want 2 tablespoons)

*You should purchase gluten free, if desired