Free 7 Day Wholesome Meal Plan (Sept 2-8)

Buying checklist

Produce

• 6 medium bananas (2 very ripe)
• 3 medium apples
• 2 dry pints blueberries
• 1 (6-ounce) container raspberries
• 2 small PLUS 1 medium lemons
• 5 medium limes
• 3 small (5-ounce) PLUS 1 medium (6-ounce) Hass avocados
• 2 medium heads garlic
• 1 small PLUS 1 medium shallot
• 1 (3-inch) piece contemporary ginger
• 1 small zucchini
• 8 medium ears of corn
• 2 medium PLUS 3 giant jalapenos
• 1 medium crimson bell pepper
• 2 small poblano peppers
• 1 ¼ pound (2 medium) candy potatoes
• 1 medium Russet potato
• 1 small bunch celery
• 1 small bag shredded carrots
• 1 giant bag child carrots
• 8 mini (Persian) cucumbers
• 1 medium bunch scallions
• 1 small bunch/container chives
• 1 small bunch Italian parsley
• 1 small bunch cilantro
• ½ small head crimson cabbage (or 1 small bag pre-shredded)
• ½ small head inexperienced cabbage (or 1 small bag pre-shredded)
• 1 (6-ounce) bag/clamshell child spinach
• 1 (5 to 6-ounce) bag/clamshell child arugula
• 1 small head Romaine or Butter Lettuce
• 1 dry pint PLUS 1 pound grape or cherry tomatoes
• 2 medium vine-ripened tomatoes
• 1 medium heirloom tomato
• 2 medium plum tomatoes
• 2 medium crimson onions
• 2 medium yellow onions

Meat, Poultry and Fish

• 1 ¼ kilos cooked, tail off jumbo shrimp
• 2 ½ kilos uncooked peeled and deveined giant or jumbo shrimp
• 1 ¼ kilos (4) skinless salmon fillets
• 1 ½ kilos (8) boneless, skinless hen breast cutlets
• 1 ½ kilos boneless, skinless hen breasts or thighs
• 1 ¾ kilos (4) bone-in heart minimize pork chops
• 1 package deal center-cut bacon
• 1 small package deal turkey pepperoni

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)
• Honey
• Cinnamon
• Vanilla extract
• Gentle mayonnaise
• Crimson wine vinegar
• Dijon mustard
• Oregano
• Garlic powder
• Crushed crimson pepper flakes
• Toasted sesame seeds
• Lowered sodium soy sauce*
• Teriyaki sauce
• Toasted sesame oil
• White wine vinegar
• Chili powder
• Smoked paprika
• Paprika
• Cumin
• Cayenne pepper
• Bay leaves
• Gochujang
• Mirin
• Frank’s RedHot sauce
• Onion powder
• White balsamic vinegar
• Apple cider vinegar
• Thyme
• Sage

Dairy & Misc. Refrigerated Objects

• 1 18-pack giant eggs
• 1 (14-ounce) package deal extra-firm tofu
• 1 (16-ounce) container low fats cottage cheese (I like Good Tradition)
• 1 (16-ounce) PLUS 1 (32-ounce) container nonfat plain Greek yogurt (Fage or Stonyfield)
• 1 (8-ounce) block gentle cream cheese
• 1 (8-ounce) container nonfat bitter cream
• 1 small wedge contemporary Parmigiano Reggiano
• 1 (8-ounce) bag shredded part-skim mozzarella cheese
• 1 (8-ounce) bag shredded Monterey Jack cheese
• 1 pint skim milk (or milk of your alternative)
• 1 pint low fats buttermilk

Grains*

• 1 small package deal unbleached all-purpose flour
• 1 small package deal fast or quaint oats
• 1 (16-ounce) package deal elbow pasta
• 1 (11-ounce) baguette
• 1 small loaf (about 7 ounces) crusty bread, resembling French or Ciabatta
• 1 giant package deal corn tortillas
• 1 small package deal yellow cornmeal
• 1 medium package deal dry brown rice (or 7 cups pre-cooked)

Canned and Jarred

• 1 giant jar combined Italian pitted olives
• 1 (14-ounce) can artichoke hearts in water
• 1 small jar capers
• 1 small can/jar anchovy filets in oil (optionally available, for Pan Bagnat)
• 1 (5-ounce) can tuna in water
• 1 (4-ounce) can or (4.5-ounce) tube tomato paste
• 1 small jar marinara or pizza sauce
• 1 small jar salsa
• 1 (32-ounce) carton low sodium hen broth
• 1 (15.5-ounce) can black beans
• 1 (15-ounce) can Nice Northern or Navy beans
• 1 small jar creamy peanut butter

Misc. Dry Items

• Baking powder
• 1 small package deal walnut or pecan halves (if shopping for from bulk bin, you want ¼ cup)
• 1 small package deal shelled roasted pistachios (if shopping for from bulk bin, you want 2 tablespoons)
• 1 small package deal almonds (if shopping for from bulk bin, you want ¼ cup)
• 1 small package deal chia seeds (if shopping for from bulk bin, you want about 1 ½ tablespoons)
• 1 small package deal granulated sugar

*You should buy gluten free, if desired