Free 7 Day Wholesome Meal Plan (August 7-13)

Buying Checklist

Produce

• 2 medium peaches
• 2 medium bananas
• 1 (6-ounce) package deal contemporary blackberries
• 1 (6-ounce) package deal contemporary raspberries
• 1 (12-ounce) package deal contemporary strawberries
• 3 medium lemons
• 2 medium limes
• 1 small (5-ounce) PLUS 3 medium (6-ounce) Hass avocados
• 2 giant English cucumbers
• 4 medium zucchini
• 1 giant (about 1 ½ kilos) eggplant
• 1 medium head broccoli florets
• 1 medium crimson bell pepper
• 2 medium yellow bell peppers
• 1 medium jalapeno (PLUS 1 [optional] for Guacamole)
• 1 small head garlic
• 4 giant ears of corn
• ¼ pound Brussels sprouts (or 1 small bag shredded)
• 1 small bag shredded carrots
• 1 small bunch scallions
• 1/2 small head crimson cabbage (or 1 small bag pre-shredded)
• 1 small head white cabbage
• 1 medium head Butter or Bibb lettuce
• 2 medium heads Romaine lettuce
• 1 (10-ounce) bag/clamshell combined greens
• 1 small bunch/container contemporary dill
• 1 small bunch/container contemporary thyme
• 1 giant bunch/container contemporary basil
• 1 small bunch contemporary cilantro
• 3 medium PLUS 2 giant vine-ripened tomatoes
• 5 giant beefsteak or heirloom tomatoes
• 1 (1-pound) container grape or cherry tomatoes
• 1 small PLUS 2 medium crimson onions
• 1 small yellow onion

Meat, Poultry and Fish

• 1 ½ kilos (3) boneless, skinless hen breasts
• 1 ¼ kilos boneless, skinless hen tenders
• 1 ¾ kilos jumbo peeled and deveined shrimp
• 2 ½ kilos boneless center-cut pork loin roast
• 1 small package deal sliced genoa salami

Grains*

• 1 small package deal dry brown rice (or 2 cups pre-cooked)
• 1 small package deal dry pearled farro
• 1 small package deal dry quinoa (or 4 cups pre-cooked)
• 1 package deal common or complete wheat seasoned breadcrumbs
• 1 package deal seasoned panko breadcrumbs
• 1 package deal excessive fiber tortillas (I take advantage of Ole Excessive or gluten free)
• 1 (8-pack) complete wheat hamburger buns
• 1 small package deal potato rolls (lengthy or spherical, for Shrimp Sandwich)
• 1 small package deal all-purpose or white complete wheat flour

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
• Sesame oil
• Sriracha sauce
• Seasoned rice vinegar
• Black and white sesame seeds
• Gentle French dressing dressing (or make your individual with elements in record)
• Crimson wine vinegar
• Hickory liquid smoke
• Garlic powder
• Apple cider vinegar
• Cayenne pepper
• Paprika
• Onion powder
• Chili powder
• Gentle mayonnaise

Dairy & Misc. Refrigerated Objects

• 1 dozen giant eggs
• 1 pint liquid egg whites
• 1 (16-ounce) tub low fats cottage cheese (I like Good Tradition)
• 1 (16-ounce) tub nonfat plain Greek yogurt
• 1 (16-ounce) bag part-skim shredded mozzarella
• 1 (8-ounce) bag shredded Monterey or Pepper Jack cheese
• 1 giant wedge contemporary Parmesan cheese
• 1 (8-ounce) container skim milk
• 1 pint 1% milk
• 1 container gentle whipped cream (can sub cottage cheese or yogurt with Czech crepes, if desired)
• 1 (8-ounce) container unsweetened plain almond milk
• 1 (15-ounce) tub part-skim ricotta cheese
• 1 small tub gentle bitter cream
• 1 (9-inch) pie dough

Canned and Jarred

• 1 jar marinara (or elements to make your individual)
• 1 small jar roasted crimson peppers
• 1 small jar PB2 (powdered peanut butter)
• 1 (15-ounce) can chickpeas
• 1 (8-ounce) can tomato paste
• 1 (15-ounce) can tomato sauce
• 1 small jar dill pickles
• 1 small jar unsulfured molasses

Frozen

• 1 medium package deal frozen blueberries

Misc. Dry Items

• 1 small package deal brown sugar
• 1 small package deal powdered sugar
• 1 small package deal shelled pistachios (if shopping for from bulk bin, you want 2 tablespoons)
• 1 small package deal uncooked almonds (if shopping for from bulk bin, you want ¼ cup)
• Cornstarch

*You should buy gluten free, if desired