Free 7 Day Wholesome Meal Plan (Oct 21-27)

Buying checklist

Produce

• 4 medium bananas
• 4 medium oranges
• 1 giant pink apple
• 1 (6-ounce) container contemporary raspberries
• 1 (6-ounce) container contemporary blueberries
• 3 giant lemons
• 2 small (4-ounce) Hass avocados
• 1 giant English cucumber
• 2 giant cubanelle peppers
• 2 medium PLUS 1 giant pink bell pepper
• 1 medium yellow or orange bell peppers
• 2 medium heads garlic
• 8 ounces sliced mushrooms
• 1 small bunch celery
• 3 giant carrots
• 1 giant package deal child carrots
• 1 giant beet
• 2 giant butternut squash
• 6 ounces Brussels sprouts (or 1 package deal pre-shredded)
• 1 small package deal sprouts (resembling daikon)
• 1 (5-ounce) clamshell/bag child spinach
• 1 (5-ounce) clamshell/bag child arugula
• 1 medium head Escarole or different darkish leafy inexperienced
• 1 small head Romaine lettuce
• 1 small PLUS 1 giant bunch cilantro
• 1 small bunch Italian parsley
• 1 medium bunch culantro (optionally available, for sofrito)
• 1 small bunch/container contemporary dill (can sub 1 tablespoon of one other contemporary herb in Greek Cottage Cheese Bowls, if desired)
• 1 small bunch/container contemporary chives (can sub 1 tablespoon scallion greens for Ranch Dressing, if desired)
• 2 giant bunches scallions
• 1 dry pint cherry or grape tomatoes
• 2 plum tomatoes
• 2 medium vine-ripened tomatoes
• 3 small PLUS 2 medium yellow onions
• 1 small pink onion

Meat, Poultry and Fish

• 1 rotisserie rooster
• 1 giant package deal rooster wingettes and drumettes (you want 20 complete)
• 1 ½ kilos candy Italian rooster sausage
• 2 kilos 93% lean floor beef
• 1 (1-pound) wild salmon fillet
• 1 (20-ounce) pork tenderloin

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)
• Cumin
• Mild mayonnaise
• Dijon mustard
• Seasoned salt
• Garlic powder
• Onion powder
• Paprika
• Oregano
• Thyme
• Floor sage
• White balsamic vinegar
• Scorching sauce
• Chili powder
• Sazon seasoning
• Bay leaves
• Crushed pink pepper flakes
• Toasted sesame seeds
• Sesame oil
• Decreased sodium soy sauce*
• Wasabi paste
• Mirin
• Rice wine vinegar
• Balsamic vinegar

Dairy & Misc. Refrigerated Objects

• 1 (9-ounce) package deal 3-cheese tortellini (resembling Buitoni)
• 1 dozen giant eggs
• 1 (16-ounce) container low fats cottage cheese (Good Tradition)
• 1 small container fats free bitter cream
• 1 (6-ounce) container nonfat Greek yogurt
• 1 medium wedge contemporary Parmigiano Reggiano or Parmesan cheese
• 1 small package deal cotija cheese or queso blanco
• 1 small package deal feta cheese
• 1 (8-ounce) package deal shredded cheddar cheese
• 1 pint low fats buttermilk
• 1 (8-ounce) container unsweetened almond milk (or milk of your alternative)

Grains*

• 1 small package deal corn tortillas
• 1 giant package deal crispy corn taco shells (you want 16)
• 1 small package deal entire wheat pita bread
• 1 (8-ounce) multigrain baguette
• 1 package deal fast oats
• 1 package deal 100 calorie entire wheat hamburger buns
• 1 (16-ounce) package deal quick pasta resembling penne
• 1 small package deal dry brown rice (or 2 cups pre-cooked)

Canned and Jarred

• 1 small jar pitted Kalamata olives
• 1 (4-ounce) can chopped inexperienced chilies
• 1 small jar peanut butter
• 3 (15-ounce) cans black beans
• 1 small jar Hen Higher than Bouillon
• 1 (32-ounce) carton unsalted rooster bone broth
• 1 (14-ounce) can rooster broth (optionally available, for Hen Salad)
• 1 small can/jar chipotle chilis in adobo
• 1 (8-ounce) can tomato sauce
• 1 (4-ounce) can tomato paste
• 1 small jar fig butter

Frozen

• 1 giant bag blueberries (you want about 3 cups)
• 1 giant bag strawberries (you want about 3 cups)

Misc. Dry Items

• 1 package deal vanilla protein powder
• 1 small package deal almonds (if shopping for from bulk bin, you want about 1/3 cup)
• 1 small package deal chia seeds (if shopping for from bulk bin, you want about 2 tablespoons)
• Baking powder
• 1 package deal nori (roasted seaweed)

*You should buy gluten free, if desired