Free 7 Day Wholesome Meal Plan (Jan 22-28)

Purchasing checklist

Produce

• 3 medium bananas
• 4 medium apples (any selection)
• 4 medium oranges (any selection)
• 1 medium PLUS 1 giant lemon
• 1 medium kiwi
• 1 small mango
• 1 dry pint blueberries
• 2 small (5-ounce) Hass avocados
• 2 small heads garlic
• 1 small PLUS 3 medium shallots
• 1 (2-inch) piece contemporary ginger
• 3 medium pink bell peppers
• 2 medium zucchini
• 1 (8-ounce) package deal child bella, oyster or white mushrooms
• 1 pound broccoli florets
• 1 small package deal child carrots
• 2 kilos (6-7 medium) Yukon gold potatoes
• 1 medium head Romaine lettuce
• 1 (5-ounce) clamshell/bag child arugula
• 1 (5-ounce) clamshell/bag child spinach
• ½ small head purple cabbage (or 1 small bag pre-shredded)
• 1 small bunch scallions
• 1 small bunch/container contemporary chives
• 1 small bunch/container contemporary rosemary
• 1 small bunch contemporary Italian parsley (can sub 1 teaspoon dry in Ranch Dressing, if desired)
• 2 medium vine-ripened tomatoes
• 1 dry pint cherry or grape tomatoes
• 1 small pink onion
• 1 small medium yellow onion

Meat, Poultry and Fish

• 1 pound (2) boneless, skinless hen breasts
• 1 ½ kilos (12) boneless, skinless hen breast tenderloins
• 1 ¼ kilos 99% lean floor turkey
• ½ pound (2) wild salmon fillets
• 1 ½ kilos (4) fish fillets corresponding to tilapia, flounder or grouper
• 1 (4-pound) beef tenderloin

Grains*

• 1 loaf sourdough bread
• 1 giant bag tortilla chips
• 1 small package deal fast oats
• 1 package deal seasoned breadcrumbs
• 1 package deal seasoned panko
• 1 package deal dry orzo pasta
• 1 package deal dry quinoa (or ½ cup pre-cooked)
• 1 package deal dry brown rice (or 3 cups pre-cooked)
• 1 small package deal unbleached all-purpose flour
• 1 small package deal white complete wheat flour

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)
• Dukkah seasoning or Za’atar
• Parsley
• Apple cider vinegar (I like Braggs)
• Garlic powder
• Decreased sodium soy sauce*
• Unseasoned rice vinegar
• Dijon mustard
• Sambal Oelek
• Toasted sesame oil
• Decreased sodium taco seasoning (or substances to make your personal)
• Pure maple syrup
• Balsamic vinegar
• White balsamic vinegar
• Oregano
• Crushed pink pepper flakes
• Vanilla extract
• BBQ sauce
• Cayenne pepper
• Common or mild mayonnaise
• Onion powder
• Paprika
• Nutmeg

Dairy & Misc. Refrigerated Gadgets

• 1 dozen giant eggs
• 1 pint liquid egg whites
• 1 small field common or mild butter
• 1 small field unsalted butter (can sub common butter and reduce salt in Pancakes, if desired)
• 1 (8-ounce) package deal decreased fats cream cheese
• 1 small package deal Labneh or common cream cheese (can sub decreased fats cream cheese on Mushroom Toast, if desired)
• 1 (8-ounce) container fats free or mild bitter cream
• 1 (16-ounce) container nonfat plain Greek yogurt
• 1 (1/2 gallon) low fats buttermilk
• 1 pint half and half
• 1 pint nonfat milk
• 1 (8-ounce) container unsweetened vanilla almond milk
• 1 (8-ounce) bag shredded cheddar cheese
• 1 (4-ounce) chunk contemporary mozzarella
• 1 (5.2-ounce) package deal garlic and herb Boursin Gournay cheese
• 1 small wedge contemporary Parmesan cheese
• 1 (14-ounce) package deal further agency tofu
• 1 package deal pre-cooked brown lentils (should buy dry and prepare dinner your self, if desired)

Canned and Jarred

• 1 (10-ounce) can RoTel tomatoes with inexperienced chilies
• 1 (15-ounce) can no salt added kidney beans
• 1 (16-ounce) can fats free refried beans
• 1 (15-ounce) can corn
• 1 (8-ounce) can tomato sauce
• 1 (4-ounce) can or (4.5-ounce) tube tomato paste
• 1 (32-ounce) carton decreased sodium hen broth
• 1 small jar roasted pink peppers
• 1 small can artichoke hearts
• 1 small jar capers
• 1 small jar sundried tomatoes in oil

Frozen

• 1 (16-ounce) package deal chopped spinach

Misc. Dry Items

• Cornstarch
• Baking powder
• Baking soda
• 1 small bottle sherry
• 1 small bottle white wine corresponding to Pinot Grigio
• 1 small package deal brown sugar
• 1 small package deal granulated sugar
• Monk fruit sweetener (can use maple syrup in Chia Pudding, if desired)
• 1 small package deal salted peanuts (if shopping for from bulk bin, you want 2 tablespoons)
• 1 small package deal walnuts (if shopping for from bulk bin, you want about 1 tablespoon)
• 1 small package deal chia seeds (if shopping for from bulk bin, you want ¼ cup)
• 1 small package deal dried shredded unsweetened coconut (if shopping for from bulk bin, you want 2 tablespoons)
• 1 (11-ounce) container Orgain vanilla protein shake

*You should purchase gluten free, if desired