Free 7 Day Wholesome Meal Plan (September 15-21)

Buying checklist

Produce

• 1 ¼ pound pink seedless grapes
• 1 small PLUS 4 medium candy apples (your alternative)
• 2 medium Granny Smith apples
• 3 medium ripe bananas
• 4 medium peaches
• 1 (12-ounce) container strawberries
• 1 (6-ounce) container berries (your alternative)
• 1 massive lemon
• 1 medium (6-ounce) Hass avocado
• 1 medium head garlic
• 1 medium shallot
• 1 (2-inch) piece recent ginger
• 1 small jalapeno
• 1 small bunch celery
• 3 medium carrots
• 1 (12-ounce) bag shredded Brussels sprouts
• 3 kilos broccoli florets
• 1 small head cauliflower
• 1 ¾ kilos (4) candy potatoes
• 1 (4-ounce) container mushrooms
• 1 small pink bell pepper
• 1 package deal candy mini peppers
• 1 massive bunch Tuscan kale
• 1 massive head Iceberg or Romaine lettuce
• 1 (1-pound) clamshell/bag child arugula
• 1 (1-pound) clamshell/bag child spinach
• 1 small bunch scallions
• 1 small bunch recent cilantro (can sub scallion greens as garnish on Enchiladas, if desired)
• 1 small bunch recent Italian parsley
• 1 small bunch/container recent thyme
• 1 small bunch/container recent sage
• 1 dry pint cherry or grape tomatoes
• 1 medium vine-ripened tomato
• 1 small pink onion
• 1 small PLUS 2 medium yellow onions

Meat, Poultry and Fish

• 1 hyperlink Italian rooster sausage
• 1 small package deal turkey pepperoni
• 1 small package deal genoa salami (if shopping for from deli counter, you want 2 ounces)
• 1 package deal sliced deli turkey (if shopping for from deli counter, you want 6 ounces)
• 1 small package deal Capicola (if shopping for from deli counter, you want 2 ounces)
• 1 (9-ounce) boneless, skinless rooster breast
• 1 pound boneless, skinless rooster thighs or breasts
• ½ pound 93% lean floor turkey
• 1 ¼ pound 93% lean floor beef sirloin
• 1 pound pork loin cutlets
• 1 pound (4) wild salmon filets

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 recent peppercorns)
• Pure maple syrup
• Floor cinnamon
• Vanilla extract
• Gentle mayonnaise
• Crimson wine vinegar
• Italian seasoning
• Cumin
• Steak seasoning or seasoned salt
• Worcestershire sauce
• Crushed pink pepper flakes
• Sesame oil
• Decreased sodium soy sauce*
• Unseasoned rice vinegar
• Toasted sesame seeds
• Garlic powder
• Onion powder
• Dijon mustard
• Complete grain mustard
• Apple cider vinegar
• Balsamic vinegar
• Paprika
• Rosemary (can sub ¾ teaspoon Italian seasoning on Candy Potatoes, if desired)

Dairy & Misc. Refrigerated Gadgets

• 1 dozen massive eggs
• 1 small field butter
• 1 (8-ounce) container skim milk
• 1 (32-ounce) container excessive protein vanilla yogurt (I like Oikos Professional)
• 1 (16-ounce) container nonfat plain Greek yogurt
• 1 (5.3-ounce) container low fats cottage cheese (I like Good Tradition)
• 1 small container bitter cream
• 1 small container part-skim ricotta cheese
• 1 package deal sliced decreased fats cheddar or American cheese
• 1 (8-ounce) bag shredded part-skim mozzarella or mozzarella and provolone combine cheese
• 1 (8-ounce) block sharp cheddar cheese
• 1 (8-ounce) bag shredded Mexican cheese mix
• 1 medium wedge Parmesan cheese
• 1 small package deal blue cheese or gorgonzola

Grains*

• 1 small package deal granola
• 1 small package deal quaint or fast oats
• 1 small loaf sliced complete grain bread
• 1 small package deal corn tortillas
• 1 package deal complete grain hamburger buns
• 1 package deal lasagna noodles
• 1 small package deal all-purpose or complete wheat flour
• 1 package deal seasoned complete wheat breadcrumbs
• 1 small package deal dry brown rice (or about 7 cups pre-cooked)

Canned and Jarred

• 1 (15-ounce) can pumpkin puree
• 1 (16-ounce) can enchilada sauce (or substances to make your individual)
• 1 (16-ounce) can tomato sauce
• 1 (4-ounce) can or (4.5-ounce) tube tomato paste
• 1 (32-ounce) carton rooster broth
• 1 (14-ounce) can PLUS 1 (32-ounce) carton decreased sodium rooster broth
• 1 small jar pickled pepperoncini or banana peppers
• 1 small jar capers
• 1 small can sliced black olives
• 1 (15-ounce) can low sodium black beans
• 1 small jar peanut butter
• 2 (4.5-ounce) cans tuna in water

Misc. Dry Items

• 1 package deal sugar free chocolate chips (akin to Lily’s)
• 1 small package deal pecan halves (if shopping for from bulk bin, you want ½ cup)
• 1 small package deal brown sugar
• 1 single-serve packet vanilla protein powder
• Coloured sprinkles (optionally available, for Breakfast Banana Cut up)

*You should purchase gluten free, if desired