Free 7 Day Wholesome Meal Plan (April 8-14)

Buying checklist

Produce

• 4 medium apples
• 1 (12-ounce) container strawberries
• 1 (6-ounce) container berries (your selection)
• 2 medium PLUS 1 giant lemons
• 2 medium limes
• 2 small bananas
• 1 small (5-ounce) Hass avocado
• 1 medium pink bell pepper
• 1 Persian (mini) cucumber (can sub 1 small English, if desired)
• 1 medium zucchini
• 1 pound skinny asparagus
• ½ pound French inexperienced beans
• 1 medium head cauliflower
• 1 small bunch celery
• 1 giant bag child carrots
• 1 giant head garlic
• 2 medium bunches scallions
• 5 ounces watercress
• 1 medium bunch Lacinato or Dinosaur kale
• 1 medium head iceberg lettuce
• 1 (5-ounce) bag/clamshell child arugula
• 1 medium bunch/container contemporary basil
• 1 small bunch contemporary cilantro
• 1 small bunch contemporary Italian parsley (can sub 2 tablespoons of one other contemporary herb in Couscous Salad, if desired)
• 1 (1-pound) container grape or cherry tomatoes
• 2 medium vine-ripened tomatoes
• 1 medium heirloom tomato
• 1 medium pink onion
• 2 medium yellow onions

Meat, Poultry and Fish

• 3 ounces sliced natural deli rooster or turkey breast
• 1 package deal center-cut bacon
• 1 pound candy Italian rooster sausage
• 1 pound flank steak
• 1 pound (2) boneless, skinless rooster breasts
• 4 bone-in, pores and skin on rooster thighs
• 1 ½ kilos (4) tilapia fillets

Condiments and Spices

Dairy & Misc. Refrigerated Objects

• 1 dozen giant eggs
• 1 (16-ounce) container low fats cottage cheese (I like Good Tradition)
• 1 (15-ounce) container fats free ricotta cheese
• 1 (32-ounce) container nonfat plain Greek yogurt (Fage or Stonyfield)
• 1 (4-ounce) chunk contemporary mozzarella cheese
• 1 (8-ounce) bag shredded part-skim mozzarella cheese
• 1 (8-ounce) bag shredded lowered fats cheddar cheese (I like Sargento)
• 1 (8-ounce) package deal sliced lowered fats cheddar or American cheese
• 1 medium wedge contemporary Parmesan cheese
• 1 medium wedge contemporary Pecorino Romano cheese
• 1 quart unsweetened almond, oat or milk of your selection
• 1 small field unsalted butter

Grains*

• 1 package deal dry Arborio rice
• 1 package deal dry brown rice (or 3 cups cooked)
• 1 package deal entire wheat (or white) pearl couscous
• 1 package deal orzo pasta
• 1 package deal rigatoni pasta
• 1 small container fast oats
• 1 package deal entire wheat seasoned breadcrumbs
• 1 small package deal unbleached all-purpose flour
• 1 small package deal sliced entire grain bread

Canned and Jarred

• 3 (32-ounce) cartons rooster broth
• 1 (15-ounce) lowered sodium black beans
• 2 (4.5-ounce) cans tuna in water
• 1 small jar chunky gentle salsa
• 1 small can entire San Marzano tomatoes
• 1 (8-ounce) can tomato paste
• 1 small jar peanut butter
• 1 giant jar marinara sauce (or components to make your personal)

Frozen

• 1 (10-ounce) package deal chopped spinach
• 1 small package deal peas
• 1 small package deal corn kernels
• 1 giant package deal blueberries
• 1 giant package deal strawberries

Misc. Dry Items

• Baking powder
• 1 small bottle white wine
• 1 small package deal floor flax seeds
• 1 small package deal chia seeds (if shopping for from bulk bin, you want 2 tablespoons)
• 1 small package deal raisins (if shopping for from bulk bin, you want 2 tablespoons)
• 1 small package deal shelled pistachios (if shopping for from bulk bin, you want 1 tablespoon)
• 1 small package deal uncooked almonds (if shopping for from bulk bin, you want ¼ cup)
• 1 small package deal walnuts (if shopping for from bulk bin, you want 2 tablespoons)
• 1 small package deal vanilla protein powder
• Monk fruit sweetener, stevia or your favourite sweetener (can sub honey or maple syrup in In a single day Oats, if desired)

Non-Meals Objects

*You should purchase gluten free, if desired