Free 7 Day Wholesome Meal Plan (Could 25-31)

Procuring checklist

Produce

• 2 giant bananas
• 2 medium peaches
• 1 dry pint contemporary blueberries
• 1 (12-ounce) container contemporary strawberries
• 1 (6-ounce) container contemporary raspberries
• 1 (6-ounce) container contemporary blackberries
• 1 small PLUS 4 medium lemons
• 4 medium limes
• 3 small mandarin or clementine oranges
• 3 medium (6-ounce) Hass avocados
• 1 medium head garlic
• 1 small jalapeno
• 1 medium orange bell pepper
• 3 giant purple bell peppers
• 1 small package deal candy mini peppers
• ½ pound asparagus
• 1 small cucumber
• 1 medium PLUS 1 giant English cucumber
• 3 mini (Persian) cucumbers (can sub one other small English, if desired)
• 2 medium zucchini
• 1 pound broccoli florets
• 1 (4-ounce) package deal mushrooms (your alternative)
• 1 giant bunch scallions (you want about 8)
• 1 small bunch/container contemporary dill
• 1 small bunch/container contemporary basil
• 1 small bunch/container contemporary oregano (non-obligatory, for garnish on Greek Orzo Salad)
• 1 small bunch/container contemporary chives (can sub 1 tablespoon scallion greens in Tzatziki, if desired)
• 1 medium bunch contemporary cilantro
• 1 small bunch contemporary Italian parsley
• 1 (5-ounce) clamshell/bag child spinach
• 1 (5-ounce) clamshell/bag child arugula
• ½ small head inexperienced or purple cabbage (or 1 small bag pre-shredded)
• 1 small head Napa cabbage
• 1 dry pint PLUS 1 (1-pound) container cherry or grape tomatoes
• 3 medium vine-ripened tomatoes
• 2 small PLUS 1 giant purple onion
• 1 medium yellow onion

Meat, Poultry and Fish

• 1 giant package deal center-cut bacon (you want 16 strips)
• 1 rotisserie hen
• 1 small package deal sliced genoa salami
• 1 small package deal sliced deli turkey (if shopping for from the deli counter, you want 3 ounces)
• 1 small package deal sliced deli ham (if shopping for from the deli counter, you want 3 ounces)
• 1 ¼ kilos sirloin or Angus beef
• 1 pound 93% lean floor turkey
• 2 ¼ kilos peeled and deveined jumbo shrimp
• 1 ½ kilos skinless white fish, resembling flounder, porgy, cod or bass
• 1 pound boneless, skinless hen thighs

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)
• Cinnamon
• Honey
• Vanilla extract
• Maple syrup
• Crushed purple pepper flakes
• Sesame seeds
• Dried minced garlic
• Sesame oil
• Rice vinegar
• Garlic powder
• Paprika
• Parsley
• Purple wine vinegar
• Oregano
• Tajin or Previous Bay (your alternative, for Shrimp Tacos)
• Sriracha sauce or Louisiana fashion scorching sauce
• Mayonnaise
• Sazon (I like Badia, or purchase elements to make your individual)
• Apple cider vinegar
• Basil
• Cumin
• Turmeric

Dairy & Misc. Refrigerated Objects

• ½ dozen giant eggs
• 1 (8-ounce) container milk (your alternative)
• 1 pint low fats buttermilk
• 1 (16-ounce) container nonfat plain Greek yogurt
• 1 (5.3-ounce) container low fats plain Greek yogurt
• 1 (16-ounce) container low fats cottage cheese (I like Good Tradition)
• 1 small field unsalted butter
• 1 container feta in brine
• 1 (4-ounce) chunk contemporary mozzarella
• 1 small block lowered fats provolone cheese
• 1 small wedge contemporary Parmesan cheese
• 1 (8-ounce) bag shredded lowered fats cheddar cheese
• 1 small package deal wonton wrappers (can sub a package deal of pre-made wonton strips, if desired)

Grains*

• 1 small package deal white complete wheat flour
• 1 small package deal unbleached all-purpose flour
• 1 package deal complete wheat fusilli pasta (I like Delallo)
• 1 package deal orzo pasta
• 1 small package deal corn tortillas
• 1 small package deal dry lengthy grain rice
• 1 small package deal dry brown rice (or 1 ½ cups pre-cooked)
• 1 small package deal dry quinoa (or 2 cups pre-cooked)

Canned and Jarred

• 1 small jar Castelvetrano olives
• 1 small jar pitted kalamata olives
• 1 small jar pepperoncini
• 1 small jar capers
• 1 (4-ounce) jar tomato sauce
• 1 (15.5-ounce) can black beans
• 1 (15-ounce) can chickpeas
• 1 (14-ounce) can lowered sodium hen broth
• 1 small jar peanut butter

Frozen

• 1 small package deal blueberries
• 1 small package deal strawberries
• 1 small package deal peas

Misc. Dry Items

• 1 package deal hen or vegetable bouillon cubes
• 1 small package deal brown sugar
• 1 small package deal granulated sugar
• Baking powder
• Baking soda
• 1 small package deal vanilla protein powder
• 1 small package deal roasted shelled pistachios (if shopping for from bulk bin, you want about 1/3 cup)
• 1 small package deal slivered almonds

Non-Meals Objects

*You should purchase gluten free, if desired