Free 7 Day Wholesome Meal Plan (Sept 9-15)

Purchasing checklist

Produce

• 5 medium navel oranges
• 3 medium lemons
• 1 (12-ounce) container contemporary strawberries
• 1 dry pint blueberries
• 2 (6-ounce) containers contemporary blackberries or raspberries
• 1 pound inexperienced seedless grapes
• 3 medium gala apples
• 4 medium ripe bananas
• 1 small (5-ounce) PLUS 1 giant (7-ounce) Hass avocados
• 2 medium heads garlic
• 1 (2-inch) piece contemporary ginger
• 7 medium bell peppers (1 yellow, 2 crimson, 4 your alternative)
• 1 small English cucumber
• 2 small zucchini
• 1 small bunch celery
• 1 small bunch carrots
• 2 bunches broccolini
• ¾ pound broccoli florets
• ¼ pound Brussels sprouts (or 1 small bag pre-shredded)
• ½ pound sliced mushrooms
• 2 medium heads child bok choy
• 2 kilos Russet potatoes
• 1 medium bunch inexperienced onions
• 1 small bunch/container contemporary basil or Italian parsley
• 1 small bunch cilantro
• 1 (1-pound) clamshell/bag child spinach
• 1 (5-ounce) clamshell/bag blended greens
• 1 giant head Romaine or Iceberg lettuce
• ½ small head crimson cabbage (or 1 small bag pre-shredded)
• 2 dry pints cherry or grape tomatoes
• 1 small vine-ripened tomato
• 1 small PLUS 3 medium yellow onions
• 1 small crimson onion

Meat, Poultry and Fish

• 1 ½ kilos (3) boneless, skinless rooster breasts
• 1 ½ kilos lean floor rooster
• ¾ pound 93% lean floor beef
• 1 pound skirt steak
• 1 ¼ pound (4) thick white agency fish fillets (akin to grouper, flounder, bass or halibut)
• 1 package deal center-cut bacon
• ½ pound sliced deli turkey
• 1 small package deal genoa salami
• 1 small package deal Capicola
• 1 package deal turkey pepperoni

Condiments and Spices

• Further 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)
• Balsamic glaze
• Nutmeg
• Dry mustard
• Crimson wine vinegar
• Dijon mustard
• Honey
• Cumin
• Chili powder
• Ponzu
• Decreased sodium soy sauce*
• Oyster sauce
• Chili sesame oil
• Toasted sesame oil
• Turmeric
• Gentle mayonnaise
• Pumpkin spice
• Cinnamon
• Vanilla extract
• Italian seasoning
• Onion powder
• Garlic powder
• Ketchup, honey mustard, BBQ sauce (elective, for dipping with Hen Nuggets)
• Paprika
• Worcestershire sauce
• Crushed crimson pepper flakes (elective, for Broccolini)
• Oregano

Dairy & Misc. Refrigerated Gadgets

• 2 dozen giant eggs
• 1 (16-ounce) container low fats cottage cheese (I like Good Tradition)
• 1 (32-ounce) container nonfat plain Greek yogurt (Fage or Stonyfield)
• 1 (8-ounce) block decreased fats cream cheese
• 1 small container mild bitter cream
• 1 small field butter
• 1 small tub whipped butter (can sub common butter in Mashed Potatoes, if desired)
• 1 pint lowfat buttermilk
• 1 (8-ounce) carton half and half
• 1 (8-ounce) block decreased fats sharp cheddar cheese
• 1 (8-ounce) bag shredded sharp cheddar cheese
• 1 (8-ounce) bag shredded decreased fats cheddar cheese
• 1 (8-ounce) bag shredded part-skim mozzarella and provolone cheese combine
• 1 small wedge contemporary Parmesan cheese
• 1 pint nonfat milk
• 1 (8-ounce) container 2% milk
• 1 (8-ounce) container unsweetened almond milk or milk of your alternative

Grains*

• 1 (16-ounce) package deal dry small pasta akin to elbows or rotini
• 1 medium package deal dry brown rice (or 6 cups pre-cooked)
• 1 small package deal dry quinoa (or 4 cups pre-cooked)
• 1 small package deal white entire wheat or all-purpose flour
• 1 small loaf sliced entire grain bread (akin to Dave’s Killer Bread)
• 1 package deal seasoned breadcrumbs
• 1 giant bag tortilla chips

Canned and Jarred

• 1 (15-ounce) can tomato sauce
• 2 (10-ounce) cans diced tomatoes with chilies
• 1 (4-ounce) can chopped inexperienced chilies
• 1 (15.5-ounce) can black beans
• 1 (15.5-ounce) can kidney beans
• 1 (8-ounce) can water chestnuts
• 1 small jar pepperoncini or banana peppers
• 1 (2.25-ounce) can sliced black olives
• 1 (32-ounce) carton low sodium rooster broth
• 1 (15-ounce) can rooster broth
• 1 (15-ounce) can pumpkin puree
• 1 small jar unsweetened apple sauce

Frozen

• 1 (10-ounce) package deal corn kernels
• 1 (10-ounce) package deal cauliflower rice
• 1 small package deal peas and carrots

Misc. Dry Items

• Cornstarch
• Baking soda
• Unflavored pea or whey protein powder
• 1 small package deal floor flaxseed (flax meal)
• 1 small package deal mild brown sugar
• 1 medium package deal pecan halves (if shopping for from bulk bin, you want 1 ¼ cup)

*You should purchase gluten free, if desired